Strength Training for Perimenopause and Menopause

The Importance of Strength Training During Perimenopause and Menopause

As women approach perimenopause and menopause, the body undergoes significant changes that can impact overall health and well-being. At In-Balance, we understand the unique challenges this phase of life brings and are here to support you through it with tailored exercise physiology services.

Understanding Perimenopause and Menopause

Perimenopause typically begins several years before menopause, as the ovaries gradually produce less oestrogen. Menopause is officially marked by the end of menstrual periods for 12 consecutive months. These hormonal changes can lead to a range of symptoms, including hot flushes, sleep disturbances, mood swings, and weight gain. Moreover, the decline in oestrogen levels significantly affects bone density and cardiovascular health, two crucial areas for women’s health.

Brain Changes During Menopause

Beyond the physical symptoms, menopause also brings about significant changes in brain function. The reduction in oestrogen levels can impact cognitive functions and mental health in several ways:

1. Memory and Cognitive Function: Oestrogen plays a crucial role in cognitive processes, including memory and learning. Many women report experiencing "brain fog" or difficulties with memory and concentration during perimenopause and menopause. Dr. Lisa Mosconi, a neuroscientist and expert on women's brain health, has highlighted how hormonal fluctuations during menopause can affect the brain's hippocampus, a region essential for memory formation.
2. Mood and Emotional Well-being: Oestrogen influences the production of serotonin, a neurotransmitter that regulates mood. Lower levels of oestrogen can lead to fluctuations in serotonin levels, contributing to mood swings, anxiety, and depression. Women may find themselves more emotionally sensitive or experiencing mood disturbances more frequently during this time. Dr. Felice Gersh, a leading expert in integrative gynaecology, underscores the importance of maintaining hormonal balance to support mental health during menopause.
3. Sleep Disturbances: Hormonal changes can disrupt sleep patterns, leading to difficulties in falling asleep or staying asleep. Poor sleep can further worsen cognitive issues and emotional instability, creating a cycle that can be challenging to break. Dr. Louise Newson, a menopause specialist, emphasises the role of oestrogen in regulating sleep and how its decline can lead to insomnia and other sleep disturbances.

The Benefits of Strength Training

Engaging in regular strength training during perimenopause and menopause offers numerous benefits:

1. Maintaining Muscle Mass: Women can lose up to 5% of their muscle mass each decade after the age of 30. Strength training helps counteract this decline, preserving muscle mass and strength. This is crucial not only for maintaining physical function but also for supporting metabolic health. Dr. Stacy Sims, an expert in female physiology, emphasises that maintaining muscle mass through strength training is key to offsetting the metabolic and musculoskeletal changes during menopause.
2. Bone Health: The drop in oestrogen levels during perimenopause and menopause accelerates bone density loss, increasing the risk of osteoporosis. Weight-bearing and resistance exercises strengthen bones and reduce this risk by stimulating bone formation and slowing the rate of bone loss. Research has shown that regular strength training can increase bone density, particularly in postmenopausal women .
3. Heart Health: Menopause can bring an increased risk of cardiovascular disease due to changes in blood pressure, cholesterol levels, and the distribution of body fat. Strength training helps improve heart health by reducing blood pressure, improving cholesterol levels, and enhancing circulation. Regular exercise also helps maintain a healthy weight, which is crucial for heart health.
4. Metabolism Boost: Strength training increases muscle mass, which in turn boosts metabolism and helps manage weight. As metabolism tends to slow down with age, this boost is particularly important for controlling body weight and preventing obesity-related conditions such as diabetes and cardiovascular disease.
5. Improved Mood and Sleep: Regular exercise releases endorphins, which can improve mood and alleviate symptoms such as anxiety and depression. It also promotes better sleep patterns by reducing stress and helping regulate the body's circadian rhythms. Improved sleep is particularly beneficial during perimenopause and menopause, as many women experience sleep disturbances during these phases.
6. Cognitive Benefits: Exercise has been shown to have neuro-protective effects, enhancing brain function and cognitive performance. Strength training, in particular, can improve executive functions, such as planning, organising, and multitasking. This can help combat the cognitive decline associated with menopause.
7. Reduced Risk of Chronic Diseases: Strength training lowers the risk of chronic conditions such as cardiovascular disease, type 2 diabetes, and certain cancers. By enhancing overall physical fitness and metabolic health, strength training plays a crucial role in preventive health care.

What Can Happen If You Don't Engage in Strength Training?

Neglecting strength training during this critical period could lead to:

• Increased Fatigue: Lack of muscle strength can contribute to feelings of tiredness and decreased energy levels, making daily activities more challenging and less enjoyable.
• Higher Risk of Injuries: Weaker muscles and bones increase the likelihood of falls and fractures. This risk is particularly concerning given the accelerated bone density loss during menopause.
• Weight Gain: A slower metabolism and decreased physical activity can lead to weight gain, which in turn increases the risk of developing conditions such as heart disease, diabetes, and osteoarthritis.
• Worsening of Menopausal Symptoms: Without the benefits of exercise, symptoms like mood swings, sleep disturbances, and hot flushes can become more pronounced, impacting overall quality of life.
• Deterioration of Heart Health: Increased susceptibility to cardiovascular issues, including hypertension and high cholesterol, can arise from a sedentary lifestyle, especially when compounded by the hormonal changes of menopause.
• Cognitive Decline: The absence of regular physical activity can worsen cognitive decline and increase the risk of developing neurodegenerative diseases, such as Alzheimer's disease.

How Strength Training Can Help

At In-Balance, our exercise physiologists specialise in creating personalised strength training programs that cater to your specific needs and goals. Here's how we can help:

1. Assessment and Personalisation: We start with a thorough assessment of your current fitness level, medical history, and any specific symptoms or concerns. This helps us tailor a program that is safe and effective for you. Our personalised approach ensures that your unique health needs are met, and your progress is continuously monitored.
2. Guided Sessions: Our experts guide you through each exercise, ensuring proper form and technique to maximise benefits and minimise the risk of injury. Our supportive environment helps you feel confident and motivated as you work towards your health goals.
3. Progress Tracking: We regularly monitor your progress and adjust your program as needed to ensure you continue to see improvements. This includes periodic reassessments to keep your exercise routine effective and aligned with your evolving needs.
4. Collaborative Approach: We work closely with other healthcare professionals at In-Balance, as well as other local providers and practitioners to provide a holistic approach to your health and well-being. This collaboration ensures that all aspects of your health are considered, creating a comprehensive and cohesive care plan.

Join Us on Your Health Journey!

At In-Balance, we believe that every woman deserves to feel strong, healthy, and confident during all stages of life. Our exercise physiology services are designed to support you through perimenopause and menopause, helping you achieve your health goals and live a vibrant life.

What Next?

Are you ready to take control of your health and well-being? Book a consultation with one of our experienced exercise physiologists today and start your journey towards a stronger, healthier you. Don't let perimenopause or menopause slow you down—embrace the power of strength training and thrive!

References

Mosconi, Lisa. (2020). The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease.

Gersh, Felice. (2020). Menopause: 50 Things You Need to Know: What to Expect During the Three Stages of Menopause.

Newson, Louise. (2020). Menopause Manual: A Practical Guide to Managing Your Menopause.

Sims, Stacy T. (2016). Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life.