Moving Keeps You Cool Through Menopause

Dance your way through menopause.

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One way to ensure an easier passage through the menopause transition is to exercise. Exercise is a perfect counterbalance for the negative impacts that the loss of estrogen has on the body.

Estrogen is involved in much more than the menstrual cycle. It is involved in the health of multiple body systems such as maintaining blood vessels and skin, bone strength and density, the retention of salt and water for hydration and fluid balance, decreasing cortisol and the stress response, improving the smooth muscle function of our gastrointestinal tract, promoting lung function by supporting alveoli, and aiding in the regulation of immune function.

The loss of estrogen, therefore, has a significant impact on general health and increases the risks of diseases such as osteoporosis and cardiovascular disease. For example, many fractures in later life are caused by loss of muscle strength and low bone density which occur when estrogen declines. Physical exercise has the opposite effect by increasing bone density and increasing muscle mass. Physical activity and exercise directly reduce disease risks associated with menopause and support multiple body systems. Exercise also assists women to address menopause associated weight gain, slowed metabolism, sleep disturbance, and increased stress.

One very common menopause symptom is hot flashes. Research indicates that physically active women have fewer flashes and sweats than those who are less active. The benefits of exercise are via multiple, often interrelated pathways as exercise, like estrogen, impacts many body systems and is instrumental in balancing different hormones such as insulin, cortisol, and melatonin. One way exercise reduces hot flashes is the association between exercise and metabolic rate. Menopause slows metabolic rate and for many women leads to increased weight. Obesity and metabolic syndrome are thought to increase the incidence of hot flashes while exercise reduces weight, diabetes, and metabolic syndrome, thereby reducing flashes.

Exercise also reduces the amount of stress in the body which impacts the number and intensity of flashes. The loss of estrogen and progesterone increases the release of cortisol, the stress hormone. There is plenty of evidence that exercise helps reduce the amount of cortisol in the body thereby reducing hot flashes and night sweats. Exercise and physical activity also improve sleep with research demonstrating that women who exercise experience less stress-related sleep disturbance. Exercise depletes excess cortisol and adrenaline in the body so it can shift easily into sleep. Being physically active and exercising also boost energy during the day and aid sleep at night as the body is physically tired. Exercise, therefore, reduces stress and improves sleep quality, which in turn decreases stress, decreases hot flashes, and reduces the risk of metabolic syndrome.

It is not just the body that benefits from exercise during the menopause transition; the brain does too. Some women experience brain fog during menopause as estrogen levels decline. This is due to estrogen being widely used throughout the brain and it takes time for the brain to adjust. Exercise improves brain function and brain health. Although the benefits of exercise to the brain are well recognized the mechanisms are complex and not fully understood. One pathway is from improved cardiovascular fitness which improves cerebrovascular health and therefore brain health and function. Another pathway is via exercise-induced neurotrophins. Neurotrophins are proteins essential for neuroplasticity – brain growth – which increases brain reserve. Research demonstrates that regular exercise reduces the risk of dementia by increasing brain reserve.

Physical activity guidelines state that adults need to engage in at least 150 minutes of moderate aerobic exercise per week for substantial health benefits. Walking is free and so is dancing to your favorite music. If you can't sing at the same time, it is likely to qualify as moderate to vigorous exercise. There are also plenty of recreational sports options and formal exercise classes available. Strength training is necessary to increase muscle mass and bone density. It also increases neurotrophins and does not need to involve lifting weights at a gym but can be achieved using your own body weight such as sit to stand, squats, lunges, and press-ups. Whatever you choose, do make it a habit and work within your own limits and any medical guidance.

Exercising regularly improves overall health and well-being during menopause, reduces many symptoms and disease risks, and enables women to fully enjoy the next stage of their lives.