I was so blown away by a recent webinar I listened to by Mish Wright (https://www.mishwright.com/about/) that I just had to share some of the key points with you. I wish I had of known all of this information in my late 40’s so that I could have been better prepared as I entered my menopausal years. I hope this informs you a little or a lot and helps to reassure you that you aren’t going crazy and there are many things you can do to manage riding out this menopausal roller coaster ride!
So, do you want to know why you are putting on belly fat when you’re exercising more and eating less? Why you are losing muscle tone and looking flabby? Why you are feeling stressed, anxious and having trouble sleeping? There’s only one answer – Aging and Menopause, so read on!
Women have the inability to recognise the symptoms causing greater delay in seeking medical attention.
Women’s Symptoms:
→ Unusual fatigue lasting for sever days or sudden severe fatigue
→ Sleep disturbances
→ Anxiety
→ Indigestion or gas like pain
→ Light headedness
→ Pressing on the chest
→ Vomiting
Exercise considerations:
→ A regular exercise routine
→ Low to moderate strength training at least twice a week
→ Low to moderate aerobic exercise on most days of the week
Exercise contraindications:
→ Avoid exercising at maximal load or intensity
→ Stop immediately if there are any symptoms
→ Avoid exercising with head below the level of the heart
→ Beta blockers decrease the rate and force of the heartbeat and may impact heart rate – so not a good indication of how hard they are exercising
Estrogen is essential for healthy bones and menopause means a loss of estrogen and can lead to a rapid decrease in bone mineral density. Women should be doing weight bearing exercise by at least 30-40 years of age to help carry you through your menopausal years.
Women are at greater risk if:
→ experienced early menopause (before age 49)
→ have a hysterectomy before age 45
→ have an absence of period as a result of over-exercising and over dieting
Exercise recommendations
→ 2-3 strength training sessions a week working all major muscle groups
→ Short and intense
→ Rest days
→ Balance/Vestibular training
→ Exercise programs should be tailored to the individual’s own abilities and circumstances
Exercise contraindications:
→ Start slowly and progress gradually to reduce stress fractures
→ Avoid jarring or excessive twisting movement and high impact
→ Ab curls and forward bending may cause vertebrae fractures, especially in the Thoracic spine
There are 4 stages of menopause:
Pre-menopausal – around 45 years of age
Peri-menopausal – around 50 years of age
Menopause – absence of periods of 1 year
Post-menopause – 1 year of no periods
Menopausal symptoms:
→ Hot flushes/night sweats
→ Tiredness/sleep disturbance/insomnia
→ Mood swings/depression/irritability/anxiety
→ Joint or muscle aches and pains
→ Crawling or itchy skin
→ Headaches
→ Forgetfulness
→ Vaginal changes – including dryness and lowered libido
Other life factors mixed in with menopausal symptoms:
→ Children becoming teenagers
→ Caring for aging parents
→ Working full time
→ Still carrying the mental load of house management
→ Women are busy being busy
→ Being a shift worker can have a big impact on Cortisol levels in the body
So what happens to us when our Cortisol levels are high?
→ Decreased immune system
→ Decreased metabolism
→ Depression
→ Hypertension
→ Chronic Fatigue
→ Sleep deprivation
→ Migraines
→ Tunnel vision
→ Acid reflux disease
→ Hostility
→ Hunger
→ Arthritis
The belly fat vicious cycle:
We really need to be training for sleep!!
→ Tune in to your circadian rhythms
→ Sleep in a cooler room
→ Go for natural sleep fibres on your bed
→ Remove blue light options as it stops the body for getting to sleep. It blocks our bodies melantonin production which makes us feel sleepy
→ Avoid spicy food/alcohol/caffeine/dark chocolate later at night
→ Switch off from gadgets 1 hour before going to bed
Exercise considerations for Cortisol
→ Do higher intensity exercise at the beginning of the day – when cortisol is naturally high
→ If you are feeling flat after an exercise session, pull back the intensity as possibly your Cortisol is ‘too high’
→ Schedule in rest/relaxation days
→ If symptoms persist see a doctor as there may be a bigger underlying issue such as adrenal fatigue
If we have too much there is a risk of injury and certain types of cancer.
If we have too little we are at risk of Osteoporosis, heart disease and infertility.
With the loss of estrogen, post-menopausal women are left without any natural anti-inflammatory medication in their body, we start to lose muscle mass and strength
And don’t forget, everything starts to sag as estrogen levels lower in our body!
Exercise considerations
→ Women are at a much higher risk of developing frozen shoulder, so early diagnosis and prevention is the key. It can be up to 3 years before the shoulder has completely recovered!!
→ We need to regularly stretch and release the pec minor muscle to avoid ‘upper crossed syndrome’ – good posture is key
→ Try and practice holding a slight ‘external rotation’ of the shoulder during daily activities
Tip: Linseeds (known as Flaxseeds) contain a type of phytoestrogen (plant based estrogen) but you must mill the seeds into a flour. It’s not the same as taking Linseed oil
An Australian study found that over a 3 month period, 50% of women aged 45-69 years of age experienced a prolapse.
3 types of prolapse:
There are also many stages of prolapse that a women’s health Physio may or may not tell due to mental reasons. There are grades 0 to 4, with 0 not realising you may have a problem and 4 where you are feeling something in your undies.
It can often feel worse during the day due to activity, gravity etc
A women’s health Physiotherapist are the only ones to diagnose a prolapse and not a GP.
Beware, Relaxin, a hormone produced before a menstrual cycle, will cause muscles, tendons and ligaments to stretch and weaken especially the pelvic floor muscle, so it is more susceptible to prolapse.
And yes if done incorrectly, there is definitely exercise induced incontinence and exercise induced prolapse.
So make sure you have a strength training program for your pelvic floor just like any other muscle in your body!
You need to know how to exercise your pelvic floor in 3 easy steps:
Exercise considerations
→ You must still exercise but safely especially for your mental health
→ Pessaries can assist to support the pelvic floor
→ Exercise in the morning or after rest
→ You must work towards good posture and correct breathing for your pelvic floor to activate correctly
→ Always activate your pelvic floor on the exhalation!!! As much as you need depending on the activity/load
→ Work your pelvic floor muscle in isolation. If you cannot feel the activation lying down on your back with bent legs, try sitting on the edge of stool or fitball
→ Use gravity to your advantage – elevate your legs, sit on a swiss ball, use the bridge position
→ If your pelvic floor is too tight (Hypertonic) you still need to do Pelvic Floor exercises. However you need to work on the relax before contract
So I hope this information has been as useful to you as it was for me. Whilst I knew a lot there were still many things I learnt.
At Coastal Pilates & Fitness, we want to make sure that you are educated with the latest and best possible information to make informed decisions about your body, whether you are 20 or 80 years of age. If you’re suffering from menopausal symptoms and would like to see how regular exercise can help, email me now lauren@coastalpilatesfitness.com.au or give me a call on 0411022971.