Menopause can occur between the age of 40 and 55 and affects everyone differently. Exercise has many health benefits and may reduce the symptoms of menopause in some women. It is important to work closely with your physician on your nutrition and exercise during menopause.
Some symptoms that occur during menopause are hot flashes, trouble sleeping, irregular periods, and mood changes. These symptoms may be related to menopause and or aging. Some women will have different levels of these symptoms while others may not have any of these symptoms.
Health related issues related to menopause and aging are weight gain, higher risk of stroke, osteoporosis and heart disease. Keep a log of the symptoms that are occurring and how often. This can be shared with your physician and he/she will be able to help you better handle these symptoms.
Eat a well balanced diet. Nutrition plays an important role on your health. Before taking any supplements or starting a nutrition program make sure you review it with your physician. You might need more or less of certain nutrients. Taking too many supplements may be dangerous to your health.
Stay active and engage in a resistance workout. Staying active has many health benefits. Exercise can improve your heart, bones and mood. A muscle strengthening routine is recommended to be performed two to three days per week for 30 minutes a session. Get clearance from your physician if you are just starting out on an exercise program. Your physician will go over any contraindications with you.
During menopause estrogen levels become lower. Muscle loss and fat gain might occur along with stiff joints, memory issues, aches, pains and thinner skin. This may be a result of lower estrogen and or aging. More studies have to be taken on these issues.
A recent studied showed that an aerobic exercise program that lasted six months with sedentary women experienced a reduction in some symptoms related to menopause. These symptoms included mood swings, night sweets and being irritable. Aerobic training increased lean muscle mass and improved cardiovascular fitness. A study that lasted 24 months showed a reduction in hot flashes and night sweets with calisthenics and aerobic training.
Other studies indicate that some women with higher levels of activity had an increase of hot flashes. Sedentary, overweight women who began an exercise program did not show a decrease in menopause symptoms.
However studies show an increase in health benefits with staying physically active.
There are some sites for more information below. Always work close with your physician on any symptoms you might have. Have documented information for him/her and go for regular check ups.
Best of health and happiness,
Dave Nevue
References
(n.d.). Retrieved from website: http://www.womenshealth.gov/menopause/menopause-basics/
(n.d.). Retrieved from website: http://www.nia.nih.gov/health/publication/menopause
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