A few weeks ago, I shared a photo on social media of a cross section of a muscle and how it deteriorates as we age. I received a few messages on the back of it (all from women!) and it got me thinking about how we, as women, can best look after our bodies (from a fitness point of view) to give ourselves the best chance of feeling better in the menopausal stage of our life.
One or two celebrities in their late 40’s and 50’s have recently talked openly about their mission to feel better and fitter during the menopause. Women I admire such as Davina McCall and Gabby Logan have shared their menopausal experiences and the steps they have taken to combat symptoms such as brain fog, hot flushes, headaches, weight gain and more.
While there are clearly aesthetic benefits to keeping fit for women over 45 (the perimenopausal/menopausal stage) the rewards for general health are greater. Generally, the more you exercise the slower the rate of degeneration. The diagram I shared demonstrated an 8% loss in muscle mass between the ages of 40 and 50. A horrifying truth and why I believe it is so important to exercise regularly and keep going. Of course, this is easier said than done.
I spoke to my sister, Doctor Claire Milton, who is a GP specialising in Women’s Health. She explained that symptoms of the menopause are associated with a decrease in the body’s production of oestrogen, the female hormone that protects the brain, bones and heart. As this hormone starts to disappear, the level of stress hormones in the body rises. Claire says, “Many women will come into the clinic feeling terrible – presenting with symptoms such as vaginal dryness, depression, anxiety and mood changes. It is more important than ever to look after yourself and to protect your brain health, especially in your early 40’s A good diet, relaxation and anything that can lower stress levels is essential”.
I chatted to a 51-year-old lady on Instagram (I have never met her in person) who told me that she cannot exercise due to joint pain and low energy levels. It leaves her feeling depressed and frustrated with everyone around her. We discussed some simple options and alternative solutions and she is starting to make progress.
Exercise will not get rid of such symptoms completely, but it is vital in terms of providing physical strength during this period. With physical strength often comes emotional strength. An exercise program does not need to mean hard core bootcamps or running for miles. You are not in your 20’s and 30’s and your body is sadly no longer the same! There can be a kinder way to exercise. That said, if you love running and it combats stress then go for it – we are all different and these are only my opinions.
- Lift weights. Lifting weights will help to preserve your muscle mass which, as explained above, starts to diminish in our 40’s. A simple resistance training workout will help keep cortisol (stress hormones) lower than if you are taking part in a manic HIIT workout where you are red faced and collapsing on the floor. If you are new to it, it can sound scary. It does not have to be – I don’t lift particularly heavy weights myself, just enough to challenge me and keep my muscle toned and supportive around my joints and bones. Loss of oestrogen means that your bones will become more fragile, and you will become more prone to aches and pains – step up the weight training and you can help combat this.
- Regular exercise. A drop in oestrogen causes the body’s thermostat to become more sensitive to changes in temperature, hence the dreaded hot flushes! Studies have shown that regular exercise can help keep these under control. This could mean a 30-minute walk, swim or cycle 2/3 times a week. Get some good music on and this time will disappear quickly! Again, do what feels comfortable and never force your body to do something it doesn’t want to.
- Work on your postural muscles. Core strengthening, Pilates, yoga – anything mat based that strengthens and stretches the postural muscles and keeps you internally strong. Pelvic floor muscles in particular that lose tone through the menopause. The earlier you can start working these muscles, the better.
- Challenge your balance. When training clients I incorporate stability balls and BOSU ball exercises into a routine. These challenge your balance and any improvement in this area will help with dizziness (another menopausal symptom)
- Breathe! If you feel permanently exhausted then focussing on your breathing can be essential, especially if your adrenaline levels are high. Simple breathing exercises can help calm you down. It’s like a form of meditation as you begin to focus only on counting breaths. Feeling calmer is a much better feeling than being stressed.
As anything, feeling better takes time, commitment and determination. It is not easy but sticking to routines, forming better habits and taking time to work on yourself could help you in the long term. Try not to focus on what other people are doing and start to concentrate on yourself. One person’s journey will be different to another. If you have any questions please email me on gilliancpark@gmail.com
Gill x
