Menopause is that time in a woman's life when the hormonal changes in the body signal the end of egg production, leading to the eventual cessation of menstrual periods. This transition usually takes place between the ages of 45 to 55 years. The symptoms accompanying this stage of life can be uncomfortable for some women, and you are encouraged to exercise as a means of dealing with the effects of the hormonal changes. Not only is it safe to exercise during menopause, it is highly recommended.
Symptoms of Menopause
The body's response to decreasing levels of estrogen and progesterone may cause discomfort. Symptoms often seen in menopausal women include hot flashes, night sweats, pounding or racing heart, skin flushing and insomnia. You may also experience headaches, forgetfulness, irregular periods, joint pains, vaginal dryness, decreased libido and mood swings such as irritability, depression and anxiety. You may have menopausal symptoms for five years or more.
Exercise Benefits
The American Council on Exercise recommends an exercise program as a safe method of managing menopausal symptoms. Aerobic exercises will elevate your mood and release tension, counteracting the depression and anxiety seen in some women. Exercise will increase your estrogen level and may lessen the severity of hot flashes. Strength exercises will increase bone strength and density, staving off or slowing down osteoporosis. Increasing your fitness level with exercise will lower your risk of heart disease.
Hormone Replacement Therapy
Hormone replacement therapy is sometimes used to treat severe menopausal symptoms, although a five-year maximum time for this treatment is recommended. If you take estrogen, you must also take progesterone to prevent endometrial cancer, unless you have had a hysterectomy. Hormone replacement therapy may increase your risk of developing breast cancer, heart disease, strokes and blood clots. Other treatments include medications to treat individual symptoms, such as antidepressants for mood swings and the drug Gabapentin for hot flashes.
Alternative Treatments
Lifestyle changes can help you manage the symptoms associated with menopause. The recommendations are to lower your alcohol and caffeine intake; eat less spicy foods; add soy to your diet, which has phytoestrogens, a plant substance with estrogen-like qualities; get adequate vitamin D and calcium; adopt an active lifestyle that will give you a lot of exercise; take slow, deep breaths through hot flashes; try a relaxation technique; and dress lightly in layers that can be removed if you begin to get warm.
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