What is Menopause?
What is menopause?
Menopause usually starts between ages 45 - 55, but could start earlier, because of cancer treatment, surgery or due to unknown reasons.
As the ovaries age they release fever and fever hormones, these hormones no longer perform their usual functions which is to regulate estrogen, progesterone and testosterone.
The decline of estrogen levels during menopause can affect a woman’s overall health.
With the decrease in estrogen women are exposed to an increased risk of heart disease, osteopenia (decrease in bone mineral density) and osteoporosis (bones becoming weak and brittle).
There are three stages of menopause and each stage takes place gradually and may take place over several years.
Perimenopause - Transition period leading up to menopause, which can last several years. This is where hormone levels start to fluctuate which can cause symptoms like hot flashes, mood swings and irregular periods. Some women can experience menopausal symptoms for 5-10 years before their final menstrual period. There is no way to predict the age at which a woman's menopausal symptoms will start or how long they will last.
Menopause - this is the point where a woman has not had a menstrual period for 12 consecutive months, which marks the end of the reproductive period.
Post menopause - This is the stage after menopause and lasts for the rest of a woman’s life. The hormone levels remain low and symptoms like hot flashes and night sweats may decrease, but other symptoms like osteoporosis may increase.
Exercise during menopause and post menopause.
Women are more likely to develop osteoporosis than men. As estrogen levels drop bones will become more brittle and can easily break. It is imperative that a strength training program is started prior to menopause as this will help assist in building and maintaining bone mineral density. Strength training is one of the most effective ways in creating and maintaining healthy bones. This does not mean that women who are in the stages of menopause can’t strength train. Regular exercise can help with unwanted changes of perimenopause, it can reduce hot flashes, reduce stress and improve mood!
During menopause and post menopause it is crucial for women to keep up with a regular (preferably twice a week) strength training program as well as cardiovascular, neuromotor (balance activities/hand eye coordination and vestibular training), flexibility and mobility training. Other forms of exercise like swimming is an excellent way of getting active!
Life after menopause?
It's not all doom and gloom, and yes there is life after menopause! So what are the benefits of post menopause:
No more periods! No more sanitary products, cramps or PMS!
With so much life experience including challenges in relationships, bringing up children and careers, women find that they have a greater sense of confidence and self assurance.
More time to focus on YOURSELF!
