Menopause and the power of exercise

For so long the chatter about menopause has been somewhat silent. Many women suffer from bothersome symptoms of menopause but are unable to access support or have an open conversation about the changes occurring in their body. Many women quietly soldier on as they experience physical and emotional changes.

Thankfully, it is becoming a hot topic and we are starting to open the dialogue about what actually happens in menopause.

Exercise is a powerful tool in managing menopause symptoms

Menopause occurs when menstruation completely stops1. When bleeding stops this must be maintained for 12 months before a woman is deemed to be post-menopausal2 When this is occurring oestrogen and progesterone levels decrease. As these hormone levels are disrupted and plummet debilitating symptoms such as fatigue, concentration issues, depression, sleep disruption, anxiety, irritability and night sweats can occur3. Women are at a higher risk of experiencing cognitive decline, sexual dysfunction, osteoporosis, metabolic diseases4 and vasomotor symptoms during this period1.

Menopause can affect the whole body. So what can we do about it?

From available research it is known that exercise can improve bone mineral density (BMD), improve hot flushes, and increase muscle strength5.

Here at Dahlia Pelvic Physio we are passionate about supporting women through this life stage. Our targeted Fit for Menopause classes aim to address the following concerns: loss in BMD, loss in muscle strength and hot flushes.

Bone Health:

As oestrogen decreases bones are reabsorbed quicker than they are formed which can affect BMD and increase the risk of osteoporosis. This risk can be greatly reduced by doing weight bearing and strength exercise6. Strength training may help to maintain bone mass and increase BMD in post-menopausal women6

Exercise and hot flushes:

In the post-menopausal period sensations of sweating and warmth of the chest and face can occur which are known as hot flushes. This occurs when there is an inappropriate activation of the body’s thermoregulatory center7. Exercise can reduce the incidence and severity of hot flushes8 by improving our temperature control, lowering our core temperature and reducing the sensitivity of sweating and vasodilation8 which reduces hot flushes.

Exercise and Muscle loss:

Muscle loss and the associated loss of muscle strength is accelerated in women around the time of menopause9. Exercise has the capacity to improve muscle strength

and counteract the negative effects of menopause in post-menopausal women when performed regularly10.

Come and join our Fit For Menopause class to help you improve bone mineral density (BMD), improve hot flushes, and increase muscle strength.

What about my other bothersome symptoms?

Your GP should be your first point of call for bothersome menopausal symptoms. They can create a personalised treatment plan with you that may include: blood tests, non-hormonal medications, hormonal medications, vaginal treatments and referral to specialists (gynaecologist, menopause specialist, endocrinologist).

A pelvic floor physiotherapist can also work with you to create a tailored treatment plan to address your concerns which may include: stress management and breathing, education, strategies to improve continence, pelvic pain and sexual function and tapping into other professions. Eg, dietician, psychologist, etc.

Portia Graham

Continence and Pelvic Health Physiotherapist

Dahlia Pelvic Physio