Managing the Menopause

This significant period in a woman’s life usually begins with perimenopause, typically beginning in 40s and lasting 2 to 8 years, marked by a decrease of menstrual activity. The ensuing menopause commonly occurs between 40s and 60s with the average age in the UK being 51.

Due to declining levels of oestrogen and progesterone hormones, women will experience some, if not all the following symptoms, at some time:

• Hot flushes
• Mood swings
• Brain fog
• Headaches and migraines
• Weight gain
• Dry skin
• Insomnia
• Reduced libido
• Osteoporosis

The good news is that, according to our resident fitness expert, Dean Hodgkin, appropriate exercise and tweaks to your food intake can positively impact most of these.

Strength training sits at the top of the list of activity choices for several reasons. Firstly, maintaining muscle tone can elevate your basal metabolic rate which is the amount of energy your resting body needs just to stay alive. What this implies is that you’ll burn more calories, not only when you’re active but also while you sleep! Clearly, this is particularly useful in helping to manage weight gain.

Two common misconceptions around strength are that for a woman who is middle aged or above, lifting moderate weights will not build enough muscle mass to become bulky. Rather, the end aesthetic result is likely to be a sculpted and healthy-looking appearance. Additionally, the gradual loss in muscle strength is not inevitable, research shows that older women can add muscle tissue to at least slow the decline if not stall and even reverse it.

Since strength training involves loading the whole muscular-skeletal system, in addition to muscle gains, studies show that bone mineral density increases and thereby reduces the risk of osteoporosis.

All exercise leads to a release of endorphins, the happy hormones, so strength training will tick that box and help to beat off the negative moods and anxiety. Beyond that, learning correct strength training techniques, such as lifting weights, leads to skill development that is essential for retaining cognitive function as we age.

Finally, strength training into later years is essential to maintain functional capability. If you want to ensure you can get off the sofa without a groan, can play active games with your grandchildren and can keep your garden looking pristine, the key message is to keep picking things up and putting them down again…that is strength training.

There is also evidence that a number of foods can play an important role at this stage of your life with studies showing that fruit is linked to reduced menopause symptoms, dark berries proving to be particularly effective.

A plant-based diet is high in fibre which is key for good gut health, which in turn affects your body’s oestrogen levels so could help to delay the onset of menopause. Whole grains are key so try to add brown rice, whole wheat bread, barley, quinoa and oats to your daily menu.

Foods rich in calcium positively affect bone mineral density. Dairy (preferably low fat) is the most obvious route to obtaining calcium, with most of our needs being supplied in this way but almonds, sesame seeds and leafy green vegetables are also good sources.

Adequate protein is essential to help to maintain muscle with obvious choices being eggs, meat, fish and legumes (chickpeas, soybeans and lentils).

In the ‘avoid these’ column you’ll find all the usual culprits, processed foods, excess alcohol and items with high salt content (eg soup, pretzels).

For help in starting your strength training regime contact Heart + Soul Fitness on ext 318 or fitness@ragdalehall.co.uk for details of our LIFT classes and bespoke exercise programmes.