Nutrition and exercise are much needed for maintaining your health during the menopause stage. Start focusing on bone strengthening and brain health. Menopause mostly occurs between the ages of forty-five and fifty years. So, doing lightweight physical activities can maintain your fitness and support you during this transition phase of your life. To get rid of these health issues, there are certain Fitness Tips For Menopausal Women. Along with these fitness tips, you must follow Strength Training During Menopause.

Menopause is the complete end of your menstrual cycle. This can have different symptoms like weight gain, hair loss, interrupted sleeping patterns and more.

• There are various kinds of symptoms which the body experiences. Some might get digestive symptoms like bloating or changes in stool.
• You may experience hot flashes, dryness, and acne in your skin. Your joints might get stiff or sore at times, leading to osteoporosis.
• Dryness and thrush in the vagina are common. You may be prone to get UTIs or ( Urinary tract infections )
• Heavy periods and shorter or longer cycles are also common.
• Breast enlargement and pain can be found in women during menopause.

How Estrogen Affects Muscle Strength in Menopause

Estrogen plays a major role in maintaining muscle health during menopause. The body generally experiences a deficiency in estrogen levels during this phase of the menstrual cycle. Muscle mass, strength and functions are affected by the decline of estrogen levels.

Estrogen helps in maintaining muscle mass by improving the synthesis of protein. It also reduces muscle breakdown. Due to a decrease in muscle mass and strength due to estrogen deficiency, you may get sarcopenia

The decline in estrogen levels can affect muscle function and quality. This may result in reduced physical activity and increase the risk of body stiffness and laziness.

Estrogen also helps in muscle recovery after an injury. It improves cell function and helps in speedy recovery.  For muscle repair and growth, estrogen levels must be normal. Lower estrogen level slows down the recovery process and makes the process more challenging.

The estrogen hormone also regulates the metabolic activities in the body. Due to the decrease in estrogen levels during menopause, metabolic activities slow down.  Estrogen deficiency slows down the energy supply to the muscles. This ultimately affects muscle health.

You may go for an estrogen replacement therapy (ERT) to maintain muscle mass and strength during your postmenopausal stage. Estrogen plays a vital role in maintaining muscle health. This therapy might offer you some relief from estrogen deficiency effects.

Best workouts for perimenopause and menopause

Perimenopause is defined as the transition that leads to your last period. You may experience unwanted symptoms during the transition from perimenopause to menopause. These changes in hormonal levels can extend to overall health and well-being

To get rid of the menopause and perimenopause effects in your body, you must do some physical exercises.

• Walking – You can start with walking for less duration. Gradually increase the duration and intensity. It helps in balancing the cortisol levels.
• Running – You can practice slow running or jogging if you already have a habit of doing physical exercises.
• Cycling – Low impact but is effective for cardiovascular health.
• Swimming – If you have joint issues, then you must do this exercise as it is low-impact in nature.
• Strength Training – Strength training exercises support metabolism and bone health. It is important during the perimenopause and menopause stage.

Start with low-impact strength training exercises at your convenience. You may include weightlifting, resistance bands or bodyweight exercises. It helps in improving your overall body strength. These exercises also reduce the risk of osteoporosis, which is common in menopause.

1. Balance Training – It is very important during perimenopause as it improves coordination and confidence.
2. Mobility Training–  It maintains flexibility and range of motion which decline due to hormonal changes and ageing. It helps in preventing stiffness and poor posture and supports joint health.
3. Yoga and Pilates – To improve your flexibility and core strength you must practice these.

Try doing squat thrusters. This provides cardio and helps in body control. The dead bugs are great for supporting and creating core stability.

Tree pose supports physical and mental alignment.

Why is it important to work during menopause and perimenopause?

Doing physical exercises is highly important for keeping your muscles and bones healthy. During this stage, the hormonal changes affect your overall health, including your muscle health.

These workouts are also beneficial for heart health. Menopausal women doing intense workouts have a low risk of getting a heart attack or stroke.

Weight gain common in the perimenopause period can be reduced by workouts. It increases your metabolism and muscle building to manage the weight gain.

Mental health issues are connected with physical health. You may experience mood swings and anxiety due to hormonal changes.  These can be cured by practising certain yogas and workouts.

For better sleep, physical workouts produce hormones called endorphins, which improve your sleep.

HIIT workouts for menopausal women

HIIT stands for High Intensity Interval Training. This is very helpful for menopausal women to reduce the symptoms and support overall health. These exercises are also good for cardiovascular health. HIIT exercises include Lunge Hops, Broad Jumps, Squat Jumps and many more.

1. Lunge Hops – Start being in a standing position, take a step back into reverse lunge. Then jump and switch your legs.
2. Broad Jumps-  Stand with feet shoulder-width apart, then bend your knees and jump forward.
3. Squats Jumps – Be in a squat position and jump as many times as you can.
4. Mountain Climbers – Start in plank position then take your knees towards your chest. Repeat doing this from both your legs.
5. Plank – Stay in plank position for 30 seconds

You can also do Ice skaters and down planks.

Note – Do these exercises for 30 seconds and then take a rest of 30 seconds after completion of each exercise.

Nutrients to Feel Good During Menopause

Giving your body sufficient nutrients along with body strengthening exercises is very important during menopause.

You must have a balanced diet which includes the following foods:

Add sufficient fruit and vegetables to your meal. You must also include whole grains and lean proteins.

• Whole grains offer complex carbohydrates and fibres, which provide energy to your body. Lean proteins help in muscle repair and growth and support a healthy metabolism.
• You can consume eggs, chicken, Yogurt or tofu for the protein needed to build and maintain muscle mass.
• Foods like soy, flaxseeds and legumes can mimic estrogen and may help in balancing the hormones.
• You can include berries, green tea and nuts which are rich in antioxidants. They help in reducing inflammation and promote digestive health. It also keeps your skin healthy and glowing. Add them to your breakfast for a tasty start to your day.
• Having healthy fats from avocado, salmon and olive oil helps in hormone production. It also reduces hot flashes during menopause. Limit fat to 30% of your calorie intake.
• Drink sufficient water. Water is essential during menopause as it helps manage symptoms and support overall health.
• Staying well hydrated can reduce the intensity of hot flashes and prevent dehydration caused by hormonal changes. It also helps in reducing digestive problems which are common during menopause.
• Calcium-rich foods like leafy green vegetables and plant-based milk must be present in your diet. As menopause is associated with a decline in bone density, so must have sufficient calcium intake.

Remember these fitness tips during your menopause

Lifestyle changes that you can make during the menopause and perimenopause stage are regular strength exercises. You must build strength and mental resilience during this phase of the menstrual cycle. Regular exercise increases endorphins to help improve mood. It also helps in managing muscle health and estrogen deficiency.

You must consider limiting processed foods and added sugars. These can contribute to weight gain and increase the mood swings during menopause. Focus on whole nutrient-rich foods instead.