How can I manage the symptoms of Menopause?

Research shows that around 3 in 4 of us will experience symptoms during the time around menopause and beyond. Common symptoms experienced during perimenopause include changes in your ‘normal’ cycle, like more frequent or irregular cycles and heavier or lighter periods, as well as other physical and emotional symptoms, such as:

• Hot flushes and night sweats

• Muscle and joint pain

• Changes in metabolism resulting in weight gain

• Mood swings, including anxiety and irritability and other psychological symptoms

• Fatigue

• Changes in memory or ‘brain fog’

Some simple lifestyle changes can have a big impact on managing the symptoms of menopause. Research shows that making healthy food choices, taking part in regular exercise, managing stress, and getting enough high-quality sleep can help with symptom management.

Mood

Reports of increased irritability, anxiety, fatigue, and increased stress are not uncommon during perimenopause. Relaxation and stress-reduction techniques, including deep-breathing exercises and meditation can reduce stress and improve mood. These relaxation strategies can also help in the management of hot flushes which is one of the most common symptoms of perimenopause.

Research has shown that exercise has a positive effect on mental health by improving mood and reducing anxiety and depression. It also boosts concentration and alertness which can help with ‘brain fog’ experienced during perimenopause. The recommended physical activity for adults is at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, spread throughout the week.

Weight

Weight gain is common during menopause due to a combination of changing hormones, aging, lifestyle changes and genetics. In addition, body weight may affect menopause symptoms. A study of postmenopausal women found that those who lost at least 4.5kg of weight or 10% of their body weight over a year were more likely to eliminate hot flashes and night sweats. Gaining excess body fat, especially around the waist, increases the risk of developing diseases such as heart disease and diabetes. An active lifestyle and healthy diet is essential in maintaining a moderate weight.

Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet. Adequate vitamin D intake during menopause is also associated with a lower risk of hip fractures from weak bones.

Diet

The risk of heart disease increases during and post-menopause. This is thought to be related to various factors, including the impact of age on body composition and heart disease risk. Oestrogen also plays a role in keeping our arteries and cholesterol levels healthy, so declining levels can lead to narrowing of the arteries and an increased risk of having a heart attack or stroke. Furthermore, lower levels of oestrogen impacts body composition, as fat is more likely to be stored on the abdomen, which is associated with heart disease risk factors.

Key principles of a heart-healthy diet include:

• Replacing saturated fat (found in butter, pastries and fried food) with unsaturated fat (found in plant based oils like olive oil, avocado, nuts and seeds).

• Eat at least 5 portions of fruit and vegetables every day

• Limit intake of salt and sugar.

• Consume no more than 2-3 units of alcohol per day, have a few alcohol-free days per week and consume no more than 14 units of alcohol per week

Resistance training

As mentioned earlier, bones become brittle and weak with loss of tissue due to the hormonal changes in the body during menopause. Oestrogen plays a vital role in the development and maintenance of bone mineral density. When oestrogen levels decline around menopause research highlights that women can lose between 2 to 3% of bone mass per year, which can result in reduced bone health making us more susceptible to conditions such as osteoporosis.

Regular weight-bearing and muscle-strengthening exercises can help to reduce the risk of poor bone health and negative health conditions. Studies have shown that post-menopausal women can not only maintain but increase bone mineral density with rigorous strength and high-impact training. As such, taking part in high-impact and weight-bearing exercises, such as walking, running and bodyweight exercises is advocated to be one of the best tools to increase bone mass and prevent its loss

Oestrogen also plays a key role in muscle function, maintenance, and overall strength. As such, when your oestrogen levels begin to decline around perimenopause so too can our muscle mass and strength, which can increase our risk of conditions, such as sarcopenia. Therefore, regularly partaking in resistance training is essential to prevent muscle mass and strength loss.

For more information on our Women’s Health Physiotherapy Service, email info@platinumphysio.ie or call our office team on 01 278 9313