Perimenopause and Menopause
Exercise during perimenopause and menopause offers numerous benefits. Here are the top 10 proven advantages:
*Hormonal Balance: Regular exercise can help balance hormones, reducing symptoms like hot flashes and night sweats[1].
*Bone Health: Weight-bearing exercises strengthen bones and help prevent osteoporosis[2].
*Mood and Mental Health: Physical activity boosts endorphins, improving mood and reducing anxiety and depression[2].
*Better Sleep: Exercise helps regulate sleep patterns, leading to better quality sleep[2].
*Muscle Mass and Strength: Strength training helps maintain and build muscle mass, which can decline with age[3].
*Weight Management: Regular physical activity helps manage weight and reduces the risk of weight gain associated with hormonal changes[1].
*Cardiovascular Health: Exercise improves heart health, reducing the risk of cardiovascular diseases[2].
*Better Digestion: Physical activity can improve digestion and reduce bloating[4].
*Increased Energy Levels: Regular exercise boosts overall energy levels and reduces fatigue[2].
*Enhanced Cognitive Function: Exercise has been shown to improve cognitive function and reduce the risk of cognitive decline[2].
Incorporating regular exercise into your routine during perimenopause and menopause can significantly improve your overall health and well-being. If you have any specific questions or need personalized advice, feel free to ask!
References
[1] The Dos and Don’t of Exercise in Perimenopause
[2] The Best Exercise for Perimenopause & Menopause | Origin
[3] The 10 benefits of strength training during perimenopause and menopause
[4] 10 benefits of exercise for perimenopause and menopause
My Story…
My perimenopause journey began with regular periods until I turned 50, after which I started skipping several periods. Before that, I was dealing with hot flashes, night sweats, insomnia, and heart palpitations. I tried natural forms of estrogen, like soy milk and edamame, which helped initially but stopped working once I began skipping periods. I decided to consult with a doctor to discuss hormone replacement therapy (HRT). He prescribed topical estrogen cream, progesterone pills, and testosterone injections. My symptoms subsided initially, but then my period returned—ugh. Currently, I'm trying to find a more affordable provider to manage my HRT, as my symptoms seem to be changing weekly (like our hormones do!).
Consistent exercise has always been a priority to me, but now I've noticed a decrease in my muscle mass and recognize that I need to increase my strength training and protein intake to build muscle. Estrogen is a natural anti-inflammatory, so loss of estrogen has also brought some unwanted inflammatory conditions, ie. painful joints. Just another reason why exercise is so important in perimenopause and menopause.