Menopause – does exercise help?

The menopause is an important part in the life of the human female body; when fertility comes to its natural end, and when significant body changes occur that can affect both your physical health and psychological wellbeing.

Triggered by a gradual reduction of hormonal level as the ovaries fail to produce sufficient oestrogen, the menopause can bring about both physical and mental health changes.   The chance are that the symptoms of increased general irritability, anxiety and mood swings (and possible depression) might not be so easy to spot (!!) but more distinctive night sweats, hot flushes increased headaches, dizziness  and  joint pain might be harder to ignore...

The menopause also increases our vulnerability to other chronic diseases such as the risk of coronary heart disease rises, partly due to the natural ageing process and partly to the diminishing defensive properties of oestrogen.  

The menopause can be defined by an absence of menstruation for more than 12 months in women over the age of 35.  The transitional period of the menopause, where we start to see hormonal fluctuation, can last for many years, and may be referred to as the "climacteric" period. This transitional phase can begin from as early as 30 years old, with 51.4 years being considered the mean age for menopause in western women and in general, most women will have completed the menopausal transition by the age of 60.

One of the more distinctive (and frustrating) side effects of the menopause cycle is increased intra-abdominal fat and changes to body composition and fat distribution, more commonly phrased as "middle age spread".... As fat redistributes and the body changes shape, it is likely that many menopausal women tend to feel more self-conscious and this can then turn into a lack of self-esteem to take up exercise.  However, it is really important to remember that increases in fat-mass- especially in what is known as the "hip to waist ratio," where you start to lose your natural "waist" has a direct impact on our cardiovascular health.  Oestrogen offer us protective measurements by allowing the blood vessels to operate more efficiently, but without it there is more chance that your arteries will fur up without some interventions such as healthy diet and regular exercise.

The good news is that there is a pile of research that says exercise can reduce the distress associated with the menopausal transition. Women who are physically active in both the peri- and post-menopausal stage report less severe physical symptoms, as well as improved psychological well-being and higher levels of self-worth.  Even better, you don’t even have to be big into fitness – and even walking where you get slightly out of breath can show improved self-esteem and quality of life, even if there were not any changes to fitness, or reduction in body fat. 

Don’t think that exercise is only there to help your physical health. Your mental health is just as important – and especially at this stage of life which can be really trying – not only with the physical changes which are difficult and challenging, but also in the "grieving" process that our time as a women, where we could have babies (if we wanted)or we could work on our fitness with the aim to see significant improvements - where as now we train to maintain fitness and stop the decreasing bone and muscle mass, loser skin and other wobbly bits that use to be firm...then doing exercise to simply improve our mood is worth it alone!  Remember, your feelings of self-worth, self-perception and well-being can all be improved by exercise, as exercise stimulates the brain chemicals to elevate mood and feeling alert. Women who do aerobic activity (step, running, swimming, aerobics cycling etc) regardless of whether they were on HRT or not, show increases in well-being and a reduction in stress levels. 

Aim to do 20 -30 Minutes aerobic exercise about 3 times a week, weight train about twice a week  - please use my earlier posts on ideas of what to do.  There is no need in general, to reduce levels of intensity or frequency just because of the menopause.  And finally, please please please - aim to do things you enjoy so that you get those hedonistic pleasures...