I’m tired. My body is not the same as it once was. And I am feeling confused about what my body needs to feel good again. Can you explain what exactly is happening to my body during Perimenopause?
Perimenopause is the transitional period before menopause. During perimenopause the levels of estrogen being produced by the ovaries start to decline, which can cause ‘menopausal like symptoms’, including hot flushes and irregular periods. For many women this reduction in estrogen levels can also cause mood swings, irritability or poor sleep patterns and a sense that your body isn’t as strong or reliable as it was. Remember, that this is a normal phase in the life of every female, usually lasting for approximately four years, before true menopause.
I’ve always been an active person, but now I can barely go for a run without spraining or straining something. How can I do more, by doing less?
The reduction in estrogen can also have a profound effect on tendon integrity and strength. Tendons are the attachment points between muscles and bones. They serve to initiate movement and provide support to joints. As we move into perimenopause and then menopause, there will be a reduction in the ability of tendons to provide this crucial support. In other words, we become more prone to injury. The good news is appropriate exercise and adequate nutrition will help to build tendon resilience and strength. You may need to reduce the higher impact exercise forms like jogging (particularly on uneven surfaces). However, weight bearing exercises in the form of resistance training, performed with increasing loads at a slower, controlled pace, will build tendon strength. More low impact, aerobic training improves circulation to the tendons, again promoting tendon health. And don’t forget to always warm up prior exercise to reduce your risk of injury and gently stretch on completion of any exercise program.
I’ve been diagnosed with Osteoporosis. What is the link between Osteoporosis and Menopause?
Osteoporosis is a disease that weakens bones, through the loss of bone density and strength. Until the age of 30, most of us are still building bone density. However, after 30 bone breakdown starts to outpace bone building, resulting in a slow reduction of bone density and strength. The reduction in estrogen that occurs in perimenopause and menopause speeds up this loss of bone density and strength and can lead to bone thinning and risk of fractures. At this point it is called osteoporosis.
What are some of the common symptoms you see amongst menopausal women at the clinic? Are there any treatments you recommend to everyone?
The most common symptoms that present to my clinic are musculoskeletal pain, poor bladder control, poor balance and therefore, complaints of frequent falls and a general reduction in physical and mental wellbeing. These symptoms will be accompanied by an obvious reduction in muscle mass generally. Due to the often-debilitating symptoms of menopause itself, many women have reduced their exercise frequency and even their social interactions, which further fuels the pain and injury cycle. My greatest recommendation to all women is to maintain and even build their exercise routines as soon as perimenopause symptoms occur. The good news is that appropriate exercise and good nutrition can work to prevent many of these symptoms and even to reverse these symptoms if present. Stay active, strong and social, to ensure a long, pain-free and injury-free life into the future.
My body is changing. How can I positively support these changes, rather than self-loathing? Are there any small steps I can take to make a difference?
Yes, your body is changing. However, aging also provides us with a greater sense of self and greater wisdom. In fact, we can embrace this stage in our lives, when many of us will have more time for ourselves. Appropriate daily exercise, good nutrition and social interactions will make the transition to our non-reproductive years so much more enjoyable, while managing the perimenopausal and menopausal changes occurring in our bodies.
– Jo Keers
Musculoskeletal Physiotherapist
Bachelor Applied Science (Physiotherapy)
Post Grad Dip Manipulative Therapy
