The Exercise and Menopause Connection

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olympia personal trainerWomen who are experiencing symptoms such as hot flashes, night sweats, insomnia, irritability, and depression as a result of perimenopause, menopause or post menopause may find relief with regular exercise.

According to Amanda Price-Salazar, a certified personal trainer, nutritionist, and owner of Edge Fitness, these symptoms, alone or combined, can compromise a woman’s quality of life. However, the good news is that exercise can help.

It’s widely accepted that physical activity yields health benefits and is an effective way to reduce the risk of cardiovascular disease, stroke, hypertension, type 2 Diabetes, osteoporosis, obesity, anxiety, and depression.

Many research studies indicate even moderate, rather than vigorous, physical activity has the most positive effect on menopause symptoms. Women who participate in moderate-intensity physical activity reported higher menopausal quality of life and lower total number of symptoms than women who engaged in either low or high intensity physical activity.

On the other hand, women with low physical activity levels report the highest frequency of symptoms and the greatest discomfort. When it comes to exercise, listening to your body and using moderation is the key.

Price-Salazar gave these exercise tips for menopausal women:

  • Keep exercise intensity moderate (target heart rate = 50% to 70%).

    Group fitness classes, such as boot camp, are also offered at Edge Fitness.
    Group fitness classes are a great option for women seeking guidance in their fitness to combat the effects of menopause.
  • Keep body temperature at your comfort level to avoid an increase in vasomotor symptoms, such as hot flashes and night sweats.
  • Add cardiovascular, Pilates and/or meditation components to improve quality of life.
  • Add resistance training and Pilates to increase bone mineral density and help maintain a healthy body mass index
  • Strive to exercise 60 minutes daily for a minimum of 12 weeks to garner the best results.

Price-Salazar adds that nutrition is also very important. During menopause, eat a variety of healthy whole foods to get all the nutrients you need.

Here are some guidelines:

Get enough calcium. Eating and drinking two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium. An adequate intake of calcium for women aged 51 and older is 1,200 milligrams per day.

Pump up your iron intake. Eat at least three servings of iron-rich such as lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.

Get enough fiber. Eat whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day.

Eat fruits and vegetables. Include at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

 

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