Menopause & Movement: Ditch the Myths, Embrace Your Vitality!
For this last blog in my four-part series on movement, I’m going to give the floor to a special phase in women’s lives. Yes, you guessed it, menopause (and even peri-menopause). So for the men out there, don’t stop reading now! I encourage you to keep reading, because being well informed will help you too! And you will be able to support her more.
Whether you're in perimenopause or menopause itself, understanding the relationship between exercise, hormones, and overall well-being is essential. So in this blog I’m going to debunk the myth that you need to exercise more and eat less to stay fit, or loose weight. Especially in this time when hormones are going through a big change! So let’s get started!
The Fallacy of Extreme Dieting and Excessive Exercise
In the pursuit of maintaining or achieving a desired weight or fitness level during menopause, I’ve seen many women turn to extreme dieting and excessive exercise as a seemingly logical solution. That’s what we were always taught to do in the good ol’ days! Watch those calories in and burn those calories off….wrong!
It's crucial to understand why this approach may not only be ineffective but also potentially harmful to your overall health.
Elevated Cortisol Levels: One of the key problems with excessive exercise, especially when combined with restrictive diets, is the potential for elevated cortisol levels. Cortisol, often referred to as the "stress hormone," is released by the body in response to stress, including the physical stress of intense workouts. Let’s face it, in our pressure filled roles and lives, we already have enough cortisol to last a life time, let alone adding it in to our bodies at a crucial transition time.
Elevated cortisol levels can lead to a host of negative consequences, including:
Muscle Breakdown: Excessive cortisol can break down muscle tissue for energy, which is counterproductive if you're trying to improve your strength and fitness.
Fat Storage: High cortisol levels can promote fat storage, particularly around the abdominal area. This is the opposite of what most people are trying to achieve during menopause.
Hormonal roller coaster: Chronic elevation of cortisol can disrupt the delicate balance of hormones in your body, exacerbating menopausal symptoms such as hot flashes, mood swings, and irregular heavy periods.
So basically when you are thinking you are doing the right thing to keep that pre-menopausal body, you are actually driving your body in the opposite direction! And then you enter the awful catch-22 of trying to get rid of the unwanted weight and work out even harder!
Metabolic Slowdown: Calorie restriction can lead to metabolic slowdown, where your body conserves energy by burning fewer calories at rest. This can make it increasingly difficult to lose weight over time.
Emotional Well-Being: The stress of extreme dieting and exercise can take a toll on your emotional well-being. Constantly worrying about calories, workouts, and body image can lead to anxiety and diminished mental health.
In essence, the belief that "more is better" when it comes to exercise and calorie restriction is a fallacy, especially during menopause. Instead of promoting health and well-being, it can lead to physical and emotional stress, hormonal imbalances, and even weight gain in the long run. So how do we turn this around and work with our precious bodies during this time?
Why Movement Matters During Menopause
Instead of focusing solely on weight loss, it's crucial to shift your perspective towards overall health and well-being. Movement, in various forms, can be a powerful ally during menopause. Here's why:
Hormone Balance: Menopause brings hormonal changes that can lead to symptoms like hot flashes, mood swings, and fatigue. Regular physical activity, particularly strength training and flexibility exercises (think yoga, thai chi, rock climbing), can help balance hormones and alleviate these symptoms.
Bone Health: Osteoporosis becomes a concern as estrogen levels decline during menopause. Weight-bearing exercises like walking, dancing, or resistance training can improve bone density and reduce the risk of fractures.
Energy Boost: During the rollercoaster ride of peri-menopause as well as menopause our hormones can cause us to feel quite tired…even if we did actually get a good nights sleep! This is were some good movement comes in. It helps improve circulation, oxygenates your cells, and enhances overall vitality. What I’m saying is, yes, drag yourself off that couch and push yourself out the door for a good brisk walk..you’ll thank yourself!
Stress Reduction: As I said before, in your high pressured roles, stress is often part and parcel of your daily lives. So we need to reduce that cortisol in your system. Movement, especially activities like yoga and tai chi, can significantly reduce stress levels and help bring back your hormones into balance.
Metabolism Support: Instead of starving yourself, nourishing your body with the right nutrients and engaging in regular exercise can support a healthy metabolism, which can be beneficial for your overall fitness and keep those fluctuating hormones in check.
To wrap up:
Ongoing regular movement is crucial during peri-menopause and menopause.
Opt for more strength building and flexibility exercises (yoga, thai chi, good walks, dancing, weights) to help your body. If you like the adrenalin filled workouts, make sure you balance them out with calmer movements. So if you are doing a HIIT 15min class, go for a nice 30min walk afterwards. We want you to avoid stimulating a cortisol induced state.
And this is the big one - embrace the change! Menopause is a natural phase of our lives. Instead of resisting it, embrace it as an opportunity to prioritise self-care, health, and well-being.
Put the mask on you first, embrace the change through movement and thrive again!
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