Menopause and Movement
Menopause is defined as when a woman stops menstruating for 12 months. The time surrounding this, which can be several years, is called perimenopause. It is a normal and natural part of a woman’s life. The changing hormone levels during this time cause changes in our bodies. During this period women may experience a variety of symptoms, which vary woman to woman and vary in intensity.
Some of the most common symptoms are hot flashes, sleep disturbance, constipation, mood changes, bladder changes and vaginal dryness. Some of the other changes that occur may not necessarily cause symptoms but are things to be aware of which include loss of bone density, postural changes and loss of muscle mass. The good news is that we can help mitigate many of these symptoms and enhance quality of life with movement.
It is a misconception that there is nothing to do about these changes. On the contrary. Movement is essential for women in this stage of life as it ties into all aspects of wellness in this population including weight management, cardiovascular health, stress reduction, improved sleep and brain health. Proper nutrition is also essential, as what we eat has a profound effect on how we feel and how our body functions. Symptoms of menopause, like so many other aspects of life and health, can be improved with two things: nutrition and movement.
Women in this age bracket have gradual loss of muscle mass and increased incidence of gluteal tendinopathy, plantar fasciitis and rotator cuff tendinopathy. Targeted hip, gluteal and abdominal/core strengthening as well as shoulder and postural exercises can help combat some of these gradual changes that occur as our hormone levels shift. Pelvic floor strengthening is essential to help the changing environment in the vaginal tissue due to lower levels of progesterone and estrogen surrounding menopause, which can affect pelvic organ support and function. Bone density loss is an important topic for perimenopause. Menopausal women should get bone density scans and monitor risk factors to ensure they are maintaining good bone health to help reduce risk of fracture. Weight bearing and higher resistance exercise is essential for maintaining and improving bone density and stimulating strong, healthy bones. Balance exercises are also essential to help maintain functional mobility and reduce fall risk.
Embracing the changes in your body and working with your body during this phase can not only improve your symptoms but improve your quality of life. Understanding the changes to your body and empowering yourself with a plan to meet your health goals will set you up for success as you move into this phase of life. Proper nutrition, self care and appropriate movement programs are excellent tools to improve and maintain your lifestyle goals.