As with diet, exercise is an important and effective way to combat disorders that commonly occur with increasing age, and those that are exaggerated or that women are more at risk from following the menopause.

Osteoporosis is a common side effect of menopause, but it can be protected against by using weight-bearing exercise such as walking, jogging, or resistance training, which is known to build or at least maintain bone density.

Regular exercise maintains muscle mass and protects against heart disease by conditioning the cardiovascular system and lowering body fat. 

Exercise will combat the weight gain that occurs at this time, which can cause serious health problems or exacerbate existing ones.

Many women report a lower incidence of hot flushes, and regular more restful sleep when taking regular exercise, and the beneficial effect that exercise has on the brain helps manage the psychological difficulties that are often experienced throughout perimenopause.  In general, exercise is an effective way to treat numerous menopausal symptoms. 

Walking is possibly the most appropriate exercise for these circumstances.  It is weight bearing, so will help maintain bone density, it is aerobic and will aid weight loss, and it will also challenge the cardiovascular system, if a medium pace is maintained, improving general health and fitness. 

Other exercises, such as swimming, cycling, and yoga bring benefits and relief from some symptoms of menopause. 
(It is important to remember that none of these techniques are weight bearing and so will not protect against osteoporosis.)

Yoga

Yoga and meditation can be an effective way to approach menopause and the surrounding time with a positive, empowered attitude.  Many women see the menopause as the ideal time to refresh their priorities and outlook on life, and yoga and meditation are powerful ways to put these intentions into practice. 

Since yoga works by balancing the endocrine system, which is responsible for hormone output, it can be valuable when dealing with menopausal symptoms.  Certain poses, for example handstands, headstands and shoulderstands, have been reported to alleviate both the incidence and intensity of hot flushes and night sweats.   

Alexander Technique

This is a postural approach that relaxes mind and body and can reduce physical and mental stress, thereby easing pain in joints and muscles and allowing restful sleep.

Relaxation

Since stress appears to be linked to more severe symptoms during perimenopause, relaxation techniques can be powerful ways of dealing with the effects of erratic hormone levels.  Meditation, such as that learned through yoga, and visualisation techniques can help alleviate tension, improve energy levels, promote natural, regular sleep patterns and induce a feeling of well-being and an ability to cope.

20/05/2009