Perimenopause is generally defined as the transition period of two to eight years before and one year after a woman ceases to menstruate. Perimenopausal symptoms include menstrual irregularities, hot flushes, night sweats, insomnia, fatigue, decreased sex drive, mood fluctuations, and changes in hormone and cholesterol levels. Symptoms affect the majority of women. Depression also is associated with perimenopause. Exercise may reduce the severity of symptoms. Regular exercise of 30 minutes or more each day can reduce insomnia, elevate mood and stabilize hormone fluctuations. However, vigorous exercising decreases estrogen and bone density and may not be beneficial during perimenopause. Consult your doctor before starting any exercise program.
Restorative Yoga
A 2006 pilot study published in the international journal "Maturitas" reported the effects of restorative yoga on hot flushes. Fourteen postmenopausal women suffering severe hot flushes were taught eight restorative yoga poses and participated in eight weekly 90-minute sessions. Participants reported a 30 percent reduction in hot flushes. Restorative yoga incorporates body supporting props. Poses are held for a maximum of 10 minutes with a focus on deep breathing and relaxation.
Swimming
Perimenopause affects cholesterol levels. Research conducted in 2010 at the University of Western Australia studied the effects of swimming versus walking in sedentary women ages 50 to 70. Participants swam or walked three times a week and were evaluated after 12 months. Swimmers tested lower in body weight, fat distribution and LDL cholesterol levels. Perimenopausal women of any fitness level can benefit from a swim in the pool or at the beach.
Running
Decreasing levels of growth hormone during perimenopause can produce changes in body fat distribution and cholesterol levels. Depression, anxiety, fatigue and low libido are associated with low growth hormone levels and perimenopause. A 2009 study published in the international journal "Maturitas" tested growth hormone levels in healthy women runners 42 to 46 years of age. Growth hormone levels of women runners where 40 percent higher compared to women who did not exercise. Running with a partner or group can motivate you to run regularly.
Dancing
Dancing can improve depression during perimenopause. Dance therapy was evaluated in 31 patients with depression in a 2007 study at the University of Heidelberg, Germany. Three groups participated in upbeat rhythmic dance, passive listening or cycling to music. Circle dance patients experienced a greater reduction in depressive symptoms compared to the other two groups. Dancing alone or in a group may decrease the depression associated with perimenopause.
References
- "BMC Women's Health"; Perimenopausal and Postmenopausal Health; Angela M Cheung et. al.; August 2004
- "Maturitas, the Official Journal of the European Menopause & Andropause Society"; Feasibility and acceptability of restorative yoga for treatment of hot flushes: A pilot trial; Beth E Cohen; February 2007
- "Metabolism"; A comparison of the effects of swimming and walking on body weight, fat distribution, lipids, glucose, and insulin in older women---the Sedentary Women Exercise Adherence Trial 2; Kay L. Cox; November 2010
- "Maturitas, the Official Journal of the European Menopausal and Andropause Society"; Effect of physical training on age-related reduction of GH secretion during exercise in normally cycling women; Vittorio Coiro et. al.; January 2010
- CEDARS-SINAI Medical Center: Adult Growth Hormone Deficiency
