What is Menopause?
Menopause’ is defined as a woman’s last menstrual period. The criteria for diagnosis are that there has been no menstrual period for 12-months.
During this time, women experience many difficult changes including vasomotor (hot flushes), psychological/cognitive changes (mood swings, anxiety, irritability), and physiological symptoms (bone density and cardiovascular changes).
What is happening to your hormones?
Changes and symptoms associated with menopause are attributed to the decline of two hormones:
1. Oestrogen (also called estrogen): Largely influences reproductive function, metabolism, fat storage,
thermoregulation, and your response/recovery to exercise.
2. Progesterone: Largely influences mood and anxiety/irritability.
How can Exercise help?
Hot flushes: The pathophysiology of hot flashes is not well understood however it is predicted that thermoregulatory dysfunction is a key contributing factor. Exercise training can improve the thermoregulatory control system by decreasing core body temperature and by changing both the temperature threshold and sensitivity for the onset of sweating and cutaneous vasodilation (mechanisms which dissipate heat).
Mood changes: Exercise is shown to help improve mood, reduce stress, improve quality of life and improve sleep. While not a problem for everyone transitioning through menopause, the risk of mood changes and symptoms of depression and anxiety are higher during perimenopause.
Bone density: Targeted exercise prescription that involves balance training, impact loading and resistance training is the main management of bone mineral density. This is also very important going in to later life and managing the risk of falling.
Cardiovascular: Exercise works to improve the efficiency of the heart and the system, so we can do more with less. Exercise is also beneficial in weight control and reducing the incidence of chronic disease (i.e. type 2 diabetes)
How much exercise?
In line with Australian physical activity recommendations, it is recommended for post menopause women to complete 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous intensity physical activity.
The type of exercise is dependent on your goals, additional health history, exercise history and what you find enjoyable.
