How does exercise impact our experience of Perimenopause and Menopause?
Stress releases the cortisol hormone which triggers inflammation. Exercise, mindfulness techniques and healthy relationships help to build resilience to stress.
When our estrogen hormones fall, we are prone to inflammation in our joints which creates aches and pains. Movement is essential to lubricate our joints and improve mobility. Strength training will help to strengthen the muscles which support our joints. A decline in estrogen brings a decrease in muscle mass and bone density, which strength training can help to counteract. And strength training does not have to be lifting heavy weights – resistance training and low weight exercises can significantly improve your muscle mass and strength.
You might experience rising blood pressure. By integrating aerobic or cardio exercise twice a week, you can prevent high blood pressure. Breaking a sweat can help to minimise hot flushes and flashes.
A combination of hot flushes and weaker bones can throw off your center of gravity and balance. This challenge will incorporate balance-work to prevent injuries and imbalances.
And last but not least, stretching will help to relieve your stiff joints and tight muscles.
When our hormones are fluctuating, our stress resiliency drops (both physically and mentally) and we can’t cope with stress as well as we generally would. We use exercise to help manage this stress, however it is important to consider physical exercise as a form of stress. “Over-exercising” is real, and detrimental to achieving results. When we “over-exercise”, exercise before eating or exercise without adequate nourishment, we are placing stress on our bodies which causes our cortisol levels to rise. Resistance training, strength training and low impact workouts to help build strength and achieve a total body workout without driving our stress hormones.
How does nutrition impact our experience of Perimenopause and Menopause?
It is important to consider “how to eat” rather than just “what to eat”. Everybody will have different nutritional needs so learning how to eat is beneficial to achieving individual goals. Generally speaking, a Mediterranean diet, incorporating an abundance of plant-based foods, leafy green vegetables and minimising inflammatory foods such as alcohol, caffeine, dairy, gluten and processed sugars will support your fluctuating hormones. Protein and healthy fats are essential with every meal.
Foods that are rich in antioxidants (think broccoli, avocados, spinach, berries, and green tea) as well as anti-inflammatory foods (like fatty fish, cherries, lentils, chia seeds, and dark chocolate). Highly inflammatory foods to avoid include any refined carbohydrates, fried foods, red meats, and sweets or soda.
The importance of sleep
Quality sleep is fundamental to feeling our best selves. Fluctuating and changing hormones can have a significant impact on our quality of sleep, impacting all areas of our life. Improving your quality of sleep is a process which requires looking at your exercise, nutrition, stress management and lifestyle. Some recommendations to begin your sleep journey include:
- Stopping stimulants after midday – including caffeine and specific herbs and supplements.
- Reducing blue lights an hour before bed.
- Reducing your cortisol drive through low impact exercise, strength and resistance training and readdressing when and how you eat in relation to exercise.
- Improving your melatonin with nutrition, sleep, relaxation, mindfulness techniques and direct sunlight
- Reducing alcohol consumption where possible. Ensuring 2 alcohol free days per week.
