Fitness and Menopause
This post sheds some light on the role of fitness in obviating some of the symptoms of menopause. I researched this topic through many bouts of wiping sweat off my face from one of my many daily “hot flashes.” Unfortunately the understanding of the biology of menopause is relatively poor (do I hear the women reading this saying “Mmmm hmmm, you got that right!”). Menopause literally means the “permanent pause of menses.” The average age of women at menopause is 51, and it is a gradual process in which the ovaries reduce their production of the female sex hormones. Perimenopause is the time immediately prior to menopause when the endocrinological, biological, and clinical features of approaching menopause begin. This period is marked by changes in menstrual flow, irregularity of periods, and missing periods — until the periods stop altogether.
Menopause can be accompanied by a number of physical changes or symptoms including hot flashes (moi), night sweats (moi), sleep disturbances (moi), and emotional ups and downs (no comment). Many women experience only mild symptoms; others have more difficulty. In the years following menopause, the risk for heart disease and osteoporosis increases.
Can exercise eliminate or reduce some of the symptoms of menopause? Some research suggests that women who are physically active may have fewer and milder vasomotor symptoms (including hot flashes, night sweats, and sleep disturbances) than sedentary women. Exercise has a significant and positive impact on mood and has been shown to be beneficial in the treatment of mild to moderate depression.
Can exercise reverse or prevent any of the physical changes occurring as a result of menopause? Many women claim that they gain weight during or after menopause, especially in their stomach region. I have had the experience of looking down, only to observe a blob of fat on my abdomen that I swear wasn’t there the night before. I lovingly refer to this as my “menopot.”
Many of studies have shown that weight gain after menopause is more likely in women who are sedentary that in women who maintain an active lifestyle. Exercise appears to have a more powerful influence on a woman’s total body fat and abdominal fat during early menopause than hormone replacement therapy.
If a woman does gain weight during her postmenopausal years, the pattern of fat gain will probably look different. A woman’s sex hormones seem to promote the “pear” shape instead of the “apple” shape. A “pear” woman who has always deposited fat in her hips and thighs may find that she now gains fat in her stomach and waist. This switch to abdominal and visceral (fat around your organs) fat storage is associated with increased heart disease and diabetes risk.
Estrogen seems to confer a protective effect on women when it comes to diseases such as osteoporosis and heart disease. When estrogen levels drop, as in menopause, women become more vulnerable to these health problems. Exercise can serve as a proxy for the protective effect of estrogen. The five years following menopause are a time of rapid bone loss. Strength training and weight-bearing exercise can help you keep the bone you have. Regular cardiovascular exercise has been shown to reduce the risk of heart disease and type II diabetes, lower blood pressure, improve lipid profiles, increase insulin sensitivity, and prevent weight gain.
Are there certain types of exercise which are best during menopause? The key is to have a generally active lifestyle. A woman’s aging body will benefit from three major types of activity:
- Strength training of muscles, bones, and metabolism (dumbbells, weight machines, exercise bands, etc.)
- Aerobic conditioning for heart health (walking, cycling, swimming, aerobic classes)
- Stretching for flexible muscles (stretching, yoga, pilates). A book I recommend for stretching is “Stretching and Strengthening Exercises,” Hans Spring, Urs Illi, et al., 1991
Older bodies require more diligence about a warm-up period. Allow ten minutes of gradual warm-up at the beginning of your exercise session. This could be a low-level cardiovascular exercise (walking, cycling, or any of the various cardio machines at a gym).
Don’t think of exercise as a prison sentence! Exercise can add energy and enjoyment to your life, so find ways to exercise that give you pleasure. Some activities include hiking, golf, skiing, gardening, dancing, or yoga. Invite your friends or family members to join you - exercise can be a great way to stay connected with those we love or to build new relationships.
