The Menopause -- Optimising Health with Exercise

The Menopause (An overview)

Usually signalled by a period of 12 months in whereby ovulation and periods have stopped.

Women affected are usually between ages 45-55 years old.

The Peri-menopause is the first stage that occurs prior to the menopause and you can experience lots of hormonal change months or several years before you even reach the menopause.

As well as the inbalance of hormones particularly oestrogen, it can therefore be normal to gain extra weight or fatty deposits around the trunk of the body (tummy, lower back & tops thighs) invariably increasing the overall percentage of body fat being carried. High levels of body fat are linked to the increased risk of chronic illnesses such as cardiovascular disease.

Loss of muscle mass and change in the type of actual muscle fibre can lead to reduced strength which is also a common physiological change. This is because oestrogen is needed to lay down muscle. Not surprisingly, Good muscle mass is needed to protect and support our bones, posture and keep our power house 'the metabolism' working efficiently aka burning calories.

Optimising bone density and strength is also key in preventing unnecessary conditions such as osteoporosis and brittle bone disease which is linked to aging health and the menopause

Other symptoms can vary but here are the most commonly reported

( you may experience some or none if you're lucky )

• Loss of sleep

• Hot flushes

• low mood or anxiety

• Poor memory and concentration (brain fog)

• Fatigue

• Reduced sex drive and vaginal dryness

• Hair thinning

• Bloating

• Joint aches

• Changes in skin-both with acne and dryness

• Loss of self confidence

It's crazy to think that the Menopause was ever such a taboo subject when it's such a normal transition in life that all us women go through. Going through is quite literally what we do, even with all those symptoms, often without complaining whilst coming to terms with what's happening to our bodies. It can be scary for sure and everyone's experiences and symptoms can vary tremendously. The most important thing to remember is that you are still you at every stage and transition and despite how you feel, remembering to show yourself some self love and compassion.

So many women I've talked to see the menopause as an ending. But I've discovered this is your moment to reinvent yourself after years of focussing on the needs of everyone else. It's your opportunity to get clear about what matters to you and then pursue that with all of your energy, time and talent

Oprah Winfrey

How you can improve symptoms?

So it's no surprise theres several medication options to help balance your hormones which can be discussed and prescribed with your GP. These include hormone replacement therapy (HRT) which replaces lost oestrogen. These come in various preparations eg transdermal patches, tablets, gels, lubricants, moisturisers and implants. There are lots of non pharmacological ways of managing menopausal symptoms and not everyone in the world takes HRT, but lots do. It's what works best for you.

If you are suffering with anxiety and low mood, talking to a professional therapist or even your GP may be advised.

Self care and addressing both diet and exercise will help manage lots of the symptoms you are experiencing. A healthy balanced enriched diet including all the food groups is more important than ever to help improve our metabolism in working at its best.

Ladies, We need carbohydrates to give our body fuel so it's not helpful cutting these out but instead choosing unrefined carbohydrate sources, avoiding processed food generally, Eating healthier fats, reducing sugar, opting for adequate protein- so eating it at every meal to maximise muscle mass and help you feel full, fibre to keep the gut healthy and enable more efficient processing of proteins, plenty of leafy Green veggies and fruit help too and trying where possible to cook meals from scratch. Its also important to have some balance too, so eating well 80 percent of the time where possible and allowing for the odd meal out or slice of cake when you fancy it without feeling guilty. This is how I educate all my PT clients not just those going through peri menopause.

Exercise

Not only does exercise boost your mood, Improve mental health and quality of life, our body relies on it for physical health too. Exercise is the best method of keeping the extra pounds off and keeping hold of your muscle.

We're going to talk about two different types of training that can improve physical health

1. Cardiovascular exercise - This is any type of aerobic exercise that increases the heart rate adequately to enable fat burning. This includes both high and low impact activities such as brisk walking, jogging, cycling, swimming, spin classes, skipping, tennis, squash, rowing etc. It's recommended that we all do a minimum of 150 mins a week or 75 mins a week of vigorous/high intensity exercise like HIIT or spinning. (NHS)

2. Strength training - has become increasingly popular with women of all ages. Gone are the days where the weight room was only for men. There are so many benefits for women lifting weights but it is well researched and recognised for strengthening both muscles and bones, improving the metabolism and burning fat. This is because the more muscle we have, the more calories we burn and the more food we can eat!

Other Benefits include :-

• Improves self esteem and self confidence

• Muscle is more dense that fat so your body will appear more toned

• Clothes fit better

• Improves sleep

• Improves posture and slouch

• Reduces risk of injuries and back pain

• Teaches self discipline

• You can build the body you desire

If you are new to lifting;

• start with aiming to lift for 30-40 mins a session- don't rush in

• complete 6-12 reps of each exercise

• work to complete 2-3 sets ensuring you allow for rest in between sets.

• aim to work up to 3-4 sets as your body adjusts

• lift heavier as your strength grows, this is where the magic happens

• Make sure to fuel your body as building muscle requires energy

• Make sure you rest in between sessions

• Prioritise 7-8 hrs sleep to allow muscle recovery and growth

If you need help with programme design it's a good idea to consult with a

personal trainer who can coach and monitor your progress whilst ensuring you are performing exercises safely.

There are also lots of other forms of exercise you may want to consider to get your body moving more which also have great health benefits too such as; Yoga, meditation, Pilates, dancing, Zumba and even house work!

Motivation

Okay so we're all human and getting up early doors to get our cardio and weights In doesn't suit everyone. If you want to change your lifestyle for a healthier and more active one, choose a time of day that you have no other commitments. That said, there are never enough hours in the day so it's more about making that time in your day and not letting anything get in the way of this. Motivation can come and go but it's really discipline that you will rely on more on the days it's grey and wet outside when you'd planned on getting your steps in.

Here are some useful tips to help boost your motivation and discipline

• Get a workout buddy who can go to gym or walk/run with you- this will help keep you accountable

• Diarise your workout time so it's planned properly

• Get your self some new gym clothes/shoes

• Exercise outside in fresh air. Bootcamp is a great outdoor workout and utilises both strength and cardio methods

• Invest in a personal trainer who can help keep you accountable and who has vested interest in you reaching your goals

• Keep a workout log- it's always satisfying and rewarding when you see strength improving

• Take before and after photos- this is a great confidence boost

• Take measurements and watch the dress size drop

Summary

Don't let a transition in your life stop you feeling like you and doing the things you enjoy.

Work with it and find a way you can incorporate exercise into your daily life so it becomes a norm and more of a lifestyle rather than a chore.

Exercise should be enjoyed so choose something that equally challenges you but you know you will want to keep doing it. Remember, Every workout you complete, you are one step closer to reaching your goals and becoming a stronger happier version of you, regardless of that thing called the Menopause.

I CAN PROMISE ONCE YOU START TO NOTICE THE BENEFITS, YOU WILL NOT STOP.

REFERENCES

• NHS exercise guidelines www.nhs.uk

• The best Activities to do during the menopause www.health line.com