Understanding the Phases of Menopause
Menopause itself is defined as the day marking a full year since your last menstrual period.
But the journey begins long before that final cycle.
Perimenopause: This phase can last from 7 to 10 years, marked by fluctuating hormone levels, irregular periods, and symptoms like hot flashes, insomnia, and mood swings. It’s a rollercoaster of physical and emotional changes that leaves many women feeling like they’re losing control.
Menopause: The last menstrual period, or “official” menopause, is just one day—the transition from perimenopause to postmenopause.
Postmenopause: Symptoms often continue into postmenopause, with many women experiencing lasting effects on their muscle, bone, and pelvic health due to diminishing estrogen levels.
The gradual loss of estrogen, which occurs during these phases, doesn’t just cause hot flashes and mood changes. This hormone plays a crucial role in maintaining bone density, muscle strength, and even heart health. The good news? Menopause may be unavoidable, but there are powerful steps we can take to preserve our health and quality of life through it.
Building Strength: Why Strength Training Is Essential in Menopause
One of the most impactful changes you can make during and after menopause is incorporating regular strength training. Often overlooked, strength training is vital for women over 40, as it promotes muscle health, supports bone density, and even boosts mood and cognitive function.
Why Strength Training?
As estrogen levels drop, bone density can decrease, increasing the risk of osteoporosis. Strength training helps combat this by triggering the production of testosterone, a hormone that supports bone and muscle health, and can improve bone density. Studies like the LIFTMOR trial have shown that even women with low bone density can safely benefit from lifting weights, seeing improvements in strength, function, and overall health.
How Much Strength Training Do We Need?
If you’re under 65, aim for two strength sessions per week.
For those over 65, try to fit in three sessions weekly.
The exercises don’t need to be complex. Key moves include squats for mobility, deadlifts for lifting strength, and overhead presses for reaching and daily tasks. These basics can help keep you moving, independent, and capable of handling life’s demands with ease.
Lifestyle Choices Matter: Tips for a Healthier Menopause Journey
While strength training is fundamental, there are several other ways to maintain health and quality of life through menopause:
Watch Your Weight: Weight can impact pelvic health, and even a small weight reduction may help relieve pressure on the pelvic floor.
Stay Hydrated: Hydration is key! Drinking enough water supports cellular health, regulates body temperature, and may reduce symptoms like fatigue and bloating.
Consider Your Diet: Try to limit caffeine, sugary drinks, and processed foods. Instead, focus on whole foods, fiber, and protein-rich options to maintain balanced energy levels and support bone health.
Exercise Consistently: Beyond strength training, incorporate gentle cardio, stretching, and flexibility exercises. Activities like walking, yoga, or swimming can help maintain overall health, balance, and agility.
Final Thoughts: Menopause Is an Opportunity for Empowerment
Menopause is an inevitable part of life, but it doesn’t have to be an overwhelming or negative experience. By prioritizing strength training, watching our lifestyle choices, and seeking support when needed, we can navigate menopause and postmenopause with strength and resilience. Remember, these changes are a natural progression, not something to fear. Embrace this stage as an opportunity to reinforce your foundation for long-term health and well-being.
Empower yourself with knowledge, action, and a community of support. Menopause may bring change, but it’s also a new beginning. You deserve to feel strong, confident, and equipped to enjoy every chapter of life!
Nicola Robertson
Pelvic Floor Physiotherapist