Exercise can help with menopause symptoms

Currently, it is 28 degrees outside and even the warmest room in our house is slightly cold.
I used to put on two to three layers of thermals followed by a sweatshirt and thick sweatpants.
And, oh yes, do not forget the thick socks (and of course wear all of this to bed).
Well, times have changed a bit. I think I could sleep outside these days especially when the dreaded hot flashes hit. If only I could have the hot flashes on demand – that sure would save a lot on our heating bills.
Years ago, the word “menopause” was never spoken, not even between a mother and daughter. It was totally a taboo subject. A lot of women suffered in silence because they were afraid to talk about their symptoms. They truly feared that these uncomfortable and sometimes debilitating symptoms were just in their heads.
Well, I am here to tell you that it is not in our heads. It is a natural transition in a woman’s life that can bring with it some challenges.
I think we can understand and cope with these challenges better if we understand what is happening to our bodies and if we talk openly about them with our health care provider.
The medical definition of menopause is cessation of menses for 12 months. Menopause occurs when the ovaries stop producing estrogen and progesterone. The average age of menopause is usually 51, but it certainly does vary from woman to woman.
At times, I feel like I am in someone else’s body, and I know that my family would agree that at times I act like someone else.
Crying at commercials, angry in the grocery store parking lot, unhappy for no reason at all and last but not least, throwing the covers off at night have all become part of my normal routine.
Newer research has shown that exercise plays a key role in easing this time of transition and enhancing a woman’s health, happiness and productivity (www.mayoclinic.com/health/menopause/).
Speaking from experience, I know that my exercise program has helped me so much through this time of transition in my own life.
How does exercise help with menopause? Let’s look at some key facts according to the American Council on Exercise (ACE):
Heart disease and osteoporosis risk increase after menopause. The good news is that this risk can be decreased dramatically with physical activity, especially weight-bearing exercises and high-impact exercises when tolerated.
The mood-elevating, tension-relieving effects of aerobic exercise reduce depression and anxiety.
Exercise promotes the loss of abdominal fat, a common place for postmenopausal weight gain.
Exercise causes the bones to retain the minerals that keep them dense and strong, preventing the onset and progression of osteoporosis and fractured or broken bones.
Exercise can help lower cholesterol levels which tend to rise in post menopausal women.
On a personal note, exercise has also helped me to sleep better when I finally lay down at night. Sleep can be a rare commodity in women going through menopause. In the best-case scenario, sleep is interrupted a lot during this time in a woman’s life.
Do not be discouraged – you are still a strong productive individual, Enjoy your life and embrace exercise as your new hobby. See you in the gym.

LINDA STOLLINGS is a personal fitness trainer in Bristol, Tenn. E-mail her at info@fitprescriptions.com or visit www.fitprescriptions.com.