The Menopause: keep moving!

Lifestyle differences are known to affect both the timing of the menopause and how severely you’ll be affected by it.

Women often exercise less when they enter menopause, which can lead to weight gain. To further complicate matters, the metabolism is also decreased. One reason of this metabolism decline with age is the loss of muscle mass (about half-a-pound a year). Muscle burns more calories than fat, so whenever the muscle is not preserved with weight training exercise, the body simply does not burn as many calories. There is also a tendency to increase the intake of calories. As the metabolism drops, many women do not adjust their calories accordingly, which often leads to weight gain. Finally, the role played by the genetics has also got to be emphasized. The genetic makeup and the site predisposed to inches gain and storage of fat also plays a role in weight gain, making it more difficult to control.

THIS IS A KEY TIME TO IMPLEMENT A HEALTHY LIFESTYLE

“You are not too old. It is not too late. Embrace this new stage of your life with more energy and positivity than ever!”

Despite all the physiological changes, menopause should not be viewed as a sign of impending decline, but rather a wonderful beginning of a good health program including lifestyle changes in diet, exercise, including yoga/pilates and limiting smoking as well as alcohol.

1. Having a healthy diet is important for hormone balance at any age, but at a time of such rapid fluctuation as the menopause, it’s essential. Oily fish is thought to be beneficial to the body primarily because it contains such large amounts of the essential fatty acid Omega 3. Beans and soy have wonder powers too.

2. Exercise has also been shown to be invaluable, improving sleep, boosting mood and reducing your risk of osteoporosis and heart disease.

MOVE MORE - MOVE SAFELY OR WHICH TYPE OF EXERCISES IS BEST?

1. Exercise that involves impact, such as running or weight lifting, are particularly beneficial for strengthening bones.

2. Weight bearing, high impact exercises are best for those who are not osteoporotic, not have low bone mass, and are not frail. Weight bearing, low impact exercises may be opted instead.

3. Strength training or resistance training exercises: Include lifting weights, using elastic bands or weight machines for exercise, using simple functional movements such as standing or lifting the own body weight.

4. Nonweight bearing, nonimpact activities: Are cycling, swimming, stretching, and flexibility exercises. These should be included as components of a comprehensive exercise program. Alone these do not help building up the bones.

5. NonImpact exercises: Involve exercises that help in the balance posture and attitude,for example, T’ai Chi.

Menopause friendly exercise prescription: The exercise program for postmenopausal women should include, endurance exercise (aerobic), strength exercise, and balance exercise. Out of these aerobics, weight bearing, and resistance exercises are all effective in increasing the bone mineral density of the spine in postmenopausal women.

“Then, with all of these hormone soothers on your side, you'll be well-placed to greet the menopause as an exciting new chapter in your life.''