Although physiotherapy may not be your first thought for a port of call for help with the menopause, there are many things in our physio tool box which can be beneficial in managing some menopause symptoms.
What is the Menopause?
- It’s important to recognise that menopause is not a medical condition but is a natural part of the course of life.
- There are more than 40 symptoms of menopause; and will affect each person differently.
- The symptoms of menopause are caused by hormone deficiency (oestrogen and progesterone) which occurs when periods stop, typically between the ages of 45-55 but may be earlier.
- 80% of women experience additional menopause symptoms for some time after their periods stop.
Female hormones… hot flushes…. low mood…… anxiety…. palpitations… headaches…. muscle aches…. joint pains ….. insomnia… night sweats….. weight gain….. fatigue….. skin changes…. perimenopause…..
What can physiotherapy offer?
- Effective treatment for any physical aches and pain
- Advice on appropriate and safe exercise to improve bone density, strength, balance, weight management and sleep quality
- Massage, Acupuncture and advice on self-care strategies to improve mood, sleep and well being
Exercise and menopause have a very positive relationship, what are the benefits of exercise?
Improving bone strength
Our bone strength naturally starts to decrease after the age of 30 but when you go through the menopause, your oestrogen levels start to drop more dramatically. This is directly related to a decrease in bone density, thereby increasing your risk of developing osteoporosis otherwise known as brittle bones. By undertaking regular exercise, you can help to maintain and improve your bone density as well as improving your muscle strength and balance, which can help reduce your risk of falling.
Prevent weight gain
Due to the lack of oestrogen in the body, women tend to lose muscle mass and gain abdominal fat around menopause. Regular exercise can help to prevent weight gain and help maintain muscle mass.
Reduce your risk of cancer
Exercising during menopause can help you to lose or maintain a healthy weight, which may offer protection against certain types of cancer including: breast, endometrial and colon cancer.
Reduce risk of other diseases
Exercise can help prevent you putting on weight, excess weight increases the risk of developing heart disease, type 2 diabetes and other lifestyle diseases.
Reduces your stress
Menopausal symptoms can often be distressing to a woman’s life. The combination of physical and mental symptoms due to their ever changing hormone levels can negatively impact their quality of life. Exercise can be a great way to reduce this stress and help women to cope with their changing bodies, thereby improving their quality of life.
Improves your mood
One of the most recognised symptoms of menopause is mood swings, these can be quite distressing for some women. By exercising during menopause women can boost their serotonin levels (otherwise known as the happy hormone) and improve their mood.
Best exercises for Menopause
Strength/Resistance Training
It is crucial for any woman to incorporate some type of resistance training into their exercise regime, this will help maintain and increase their muscle mass and counter what they will naturally lose through the menopause. This is included in our Pilates sessions as we use therabands, weighted balls and hand weights as well as working in different weight-bearing positions.
Cardio
Aerobic activity (anything that makes you out of breath) is vital for our overall fitness and health. The options for your preferred type of cardio are limitless for example: brisk walking, jogging, running, cycling and swimming.
Pilates, Yoga, Stretching, Meditation and Breathing Techniques
As the symptoms of menopause can make you feel stressed and tense it is nice to incorporate some exercise which allows focus and flow with the body. Pilates, Yoga, Meditation and Breathing Techniques can help reduce menopausal symptoms such as hot flushes, irritability and fatigue, allowing you time to relax and calm the body promoting the relationship of mind and body.
We offer a full series of Pilates sessions both one to one and class based for all ages and abilities.
