Women's Menopause Health Center  August 15, 2006 Newsletter.

Exercise Can Reduce a Wide Range of Menopausal Symptoms.

A couple of interesting articles relating to exercise and perimenopause menopause symptoms.

From Consumer Reports, MedicalGuide.com

Exercise can reduce a wide range of menopausal problems
date: 7/19/2006

Two studies published early in 2005 show that simply working up a sweat may be a safe and effective way to minimize many of the symptoms and changes women experience at menopause.

In a study of 118 postmenopausal women, Canadian researchers found that those who regularly performed moderate or vigorous physical activity were less likely than inactive women to develop a complex of related disorders known as metabolic syndrome, which often starts at menopause. The syndrome, which increases the likelihood of heart disease and diabetes, features excessive weight, particularly around the midsection; unfavorable cholesterol and triglyceride levels; prediabetic changes, including higher blood sugar and increased resistance to the hormone insulin; as well as higher blood pressure.

A second study, a three-year clinical trial involving 78 postmenopausal women in Germany, confirmed that regular aerobic exercise plus strength training and stretching can counter key features of metabolic syndrome: It trimmed women’s waistlines and reduced their cholesterol and triglyceride levels. In addition, the workouts helped maintain their bone density and decreased the incidence of migraine headaches and mood swings.

Those findings add another strong incentive for postmenopausal women to get regular physical activity; in the Canadian study, even gardening appeared to produce improvements. In theory, becoming more active may enable those women to avoid or reduce the need for medication—a major benefit, because hormone therapy and bone-building drugs can have serious side effects. But women who suffer from depression or severe hot flashes, which exercise didn’t relieve, may still benefit from antidepressants or low-dose, short-term hormone treatment.

From the Orangeville Banner (Orangeville, Canada)

Resistance training, cardio workouts can help alleviate symptoms of menopause
Tips from The Trainer
ROSS O'DONNELL, Special to The Banner

I recently received a question asking if a fitness program will help with the symptoms of menopause.

With an aging baby boomer population seeking proactive health and fitness alternatives, this topic affects more women each decade.

Here are some findings on the benefits of a regular exercise program for women in this stage of life.

Menopause is defined as being the last menstrual period a woman has, and on average occurs at around 52 years.

The symptoms and hormonal changes however take place for five to 10 years prior to and following menopause. The estrogen level drops which trigger changes in the body beyond the usual symptoms attributed like hot flashes and mood swings.

Other symptoms include: depression and sleep disorders; slowing of the metabolism by 10 to 15 per cent; weight shifting from the hips and butt to the waist; steady weight gain and, in some cases, obesity over the 10- to 20-year period; increased risk of coronary disease; and osteoporosis due to loss of bone density.

All is not lost -- studies also reveal that regular exercise can offset many of these symptoms. Depending on your current health and fitness level, exercise experience and preference, you can virtually carry on undaunted or even begin a fitness regiment and stick with it throughout your change of life.

Exercise releases endorphins in the brain which stimulates a feeling of well being that can last several hours and help alleviate some depression and mood swings. Vasomotor symptoms or "hot flashes" are also less common among physically active women who exercise regularly.

Aside from hormone replacement therapy and calcium supplementation prescriptions, resistance or weight training two to three times a week with weights, bands, machines, free body exercise or even Equalizer exercises stimulates bone building cells that combat osteoporosis and lessens the likelihood of fractures and spinal degeneration.

Resistance training will also help prevent muscle and strength loss due to aging and boost your metabolism.

Cardiovascular training, like brisk walking, cycling, swimming or aerobic type classes, three to fives times a week will assist in preventing heart disease and further rev the metabolism to burn off the extra fat gains associated with change in hormones.

To maintain range of motion, stretching should be done most days of the week. Yoga, pilates and tai chi classes can be a very valuable activity for woman of this age group.

The benefits of exercise will not only relieve some of the symptoms of menopause but also give your body a strong foundation to continue being healthy and independent in later years.

Due to the specific nature of hormonal changes in each woman it is best to seek guidance from your own physician before embarking on any fitness program.

Ross O'Donnell, author of The Ultimate Fitness Boxing & Kickboxing Workout, is a certified Can-Fit-Pro PRO-Trainer and owner of Fitness Kickboxing Canada Inc. He can be contacted at 519-942-1625.



 

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