MUSCLE LOSS (sarcopenia) & BONE LOSS (osteopenia) are both natural parts of ageing, further compounded by declining oestrogen levels (even if taking HRT),

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UNLESS you work to prevent them with resistance exercise & good nutrition. Just like at any other stage of life, we should still be focusing on all 4 pillars of fitness:

 

• Flexibility

• Balance (proprioception)

• Strength/resistance

• Cardiovascular

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BTW, it’s never too late to get started!!

This will depend on your base level strength & fitness & importantly, your PELVIC FLOOR STATUS. INCONTINENCE & PROLAPSE (bladder, bowler & uterus) are common in menopausal women.

 

This DOESN’T mean we shouldn’t exercise, but that we SHOULD focus on the right type of exercise. You may want to avoid stressing the pelvic floor with heavy lifting & instead choose exercises which use gravity to your advantage.

 

Of course, you should also be ACTIVELY STRENGTHENING the pelvic muscles too (see previous post for details).

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You may well be familiar that oestrogen fluctuations can affect STRESS, MOOD, ENERGY & CORTISOL levels, so you may need to slow down or reduce the intensity of your regular workouts depending on how you feel on the day.

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In all cases, the right type of exercise can improve mood & reduce stress.

FROZEN SHOULDER appears to be more common in women of menopausal age. Take notice of any niggles and twinges. Seek advice straight away to avoid the problem worsening.

 

HEART ATTACKS are still one of the biggest killers of women in the UK. Largely because the early signs are not recognised. Know the signs & seek immediate assistance if you’re at all in doubt.

 

Lastly, as well as exercise, a GOOD DIET will support your transition and life beyond menopause.

 

In short, eat a balanced, natural and varied diet with lots of plants, proteins, fats & calcium. Avoid processed foods, alcohol & high sugar diets & supplement with vitamin D (and B12 if vegan).