“Menopause keeps going, right?” I was sharing some information about being a post-menopausal woman in our FITFlexer Community and one of our 60+ ladies said these words and it had me thinking about POST MENOPAUSE and what our perception might be.
Menopause is a big transition in a woman's life. It's often portrayed as a daunting milestone, with the misconception that once menopause hits, it's a downhill journey from there. Menopause may be the end of one chapter, but it's also the beginning of another.
Menopause itself is a natural biological process that occurs when a woman's menstrual cycles cease for 12 consecutive months. Typically occurring in a woman's late 40s to early 50s, menopause signals the end of reproductive years. But what follows-post-menopause-is a phase that lasts for the rest of a woman's life.
Navigating Physical and Emotional Changes
During menopause, women may experience various physical and emotional changes due to hormonal shifts, such as hot flashes, vaginal and urinary changes, mood swings, changes in skin and hair, and heart health issues. While some of these symptoms may improve or subside after menopause, others may persist into post-menopause due to ongoing hormonal changes and aging.
Estrogen, which declines during menopause, remains at lower levels post-menopause. Additionally, age-related factors, lifestyle choices, genetics, and overall health can influence the severity and persistence of symptoms during post-menopause.
Let’s Talk Strength Training and Hormones
Strength training holds significant importance for hormone levels, due to its profound effects on the body's hormonal situation.
Strength training stimulates the release of growth hormone (GH) from the pituitary gland. GH is essential for maintaining lean body mass, bone density, and metabolic health. As women age and estrogen levels decline, GH secretion may decrease. Strength training helps to counteract this decline by boosting GH production, which can have positive effects on muscle mass, fat metabolism, and overall vitality.
Insulin sensitivity tends to decrease with age and hormonal changes, leading to an increased risk of insulin resistance and type 2 diabetes. Strength training improves insulin sensitivity by promoting the uptake of glucose by muscle cells, reducing the reliance on insulin to transport glucose into cells. This can help stabilise blood sugar levels and prevent the development of insulin resistance.
While testosterone is often associated with men, it also plays a crucial role in women's health. Testosterone levels decline with age, particularly after menopause, leading to decreased muscle mass, bone density, and libido. Strength training can help increase testosterone levels in women, contributing to improved muscle strength, bone health, and overall vitality.
Estrogen metabolism continues even after menopause, albeit at lower levels. Strength training has been shown to influence estrogen metabolism.
Chronic stress and elevated cortisol levels can disrupt hormone balance, leading to various health issues such as weight gain, sleep disturbances, and mood disorders. By regulating stress hormones, strength training promotes overall hormone balance.
Strength training emerges as a powerful ally in navigating the journey beyond menopause. Here's why:
Strength training stimulates bone growth and improves bone density, reducing this risk significantly. While estrogen levels decline after menopause, regular strength training exercises can help build and preserve bone mass, providing crucial support against osteoporosis.
Strength training enhances muscle strength, balance, and coordination-essential elements in preventing and reducing the risk of falls and related injuries, promoting independence and mobility.
Contributes to overall heart health by reducing blood pressure, improving cholesterol levels, and enhancing vascular function.
Metabolic rate tends to decrease with age and hormonal changes, leading to weight gain and metabolic issues.
Strength training not only improves muscle strength but also enhances functional capacity-enabling women to perform daily activities with ease and maintain independence as they age.
Menopause isn't the end; it's an opportunity to prioritise health and vitality. By incorporating strength training, women can defy the myths surrounding menopause and redefine the narrative.