Strengthening the Change: The Crucial Role of Weight-Bearing Exercises for Perimenopausal Women
As women approach perimenopause, a stage marked by the onset of the end of reproductive years, they face a host of changes. These changes are not just hormonal but also physical, affecting muscle mass and bone density. But there’s empowering news: weight-bearing exercises can play a pivotal role in navigating this transition with strength and confidence.
Understanding Perimenopause
Perimenopause typically begins in a woman's 40s, although it can start as early as the mid-30s. It’s characterised by fluctuations in hormone levels, particularly oestrogen, which can lead to symptoms like hot flushes, mood swings, and disrupted sleep. But one less discussed aspect is its impact on muscle and bone health. The decline in oestrogen levels during perimenopause can lead to decreased bone density and muscle mass. This makes women more susceptible to osteoporosis and injuries. That’s where the power of weight-bearing exercises comes in.
The Benefits of Weight-Bearing Exercises
Weight-bearing exercises are activities that make you move against gravity while staying upright. They include weight training, and certain types of yoga and pilates. These exercises do wonders for building and maintaining muscle mass and strengthening bones. They also increase metabolic rate, improve balance and coordination, enhance joint health, and have a positive impact on mental health by reducing anxiety and depression.
Incorporating Weight-Bearing Exercises Safely
Before starting any new exercise regime, it’s crucial to consult with a healthcare provider. Once you have the green light, start slowly. Gradually increase the intensity of your workouts to avoid injury. Mix up your routine with different types of exercises for overall fitness and focus on proper technique. If you're new to weight training, consider seeking guidance from an exercise physiologist or other fitness professional. I have some great contacts I can refer you to, just ask at your next appointment.
Nutrition and Muscle Building
A balanced diet is key to supporting muscle health. Ensure you're getting enough protein, and vitamin D. Remember, what you eat is as important as your exercise routine. See my other blog “Empowering Your Perimenopause Journey: The Vital Role of Protein.” Or make an appointment for more personalised advise.
Empowering Stories
There’s nothing more inspiring than real-life stories. Many women have found a new lease on life through weight-bearing exercises during perimenopause. They report feeling stronger, more energetic, and more in control of their bodies. These stories are a testament to the power of taking charge of your health.
Perimenopause is not just a time of change; it's an opportunity to prioritise your health. Embrace weight-bearing exercises as a tool to navigate this transition with strength and grace. You have the power to shape your health journey.
Remember, every step counts. Whether it’s a walk in the park or a session at the gym, you’re building a stronger, healthier future. Let's embrace this change together and support each other in this journey.
This blog aims to be a source of inspiration and guidance for perimenopausal women. It’s more than just about exercise; it’s about empowering women to take control of their health and wellbeing during a significant phase of their lives. Remember, it's not just about enduring perimenopause; it's about thriving through it.
As a clinical nutritionist focusing on women’s health, I provide you with no-nonsense, scientific and evidence-based advice, so you can take control of your health.
As a degree qualified clinical nutritionist, I can:
Provide education and information on nutritional changes that improve hormonal conditions such as menopause, endometriosis and PCOS.
Give you information and support with practitioner only, evidence-based supplements.
Design personalised weight loss plans with knowledge of hormonal influences on weight and personal factors affecting your individual health.
Investigate and consider other factors influencing your weight and health issues such as stress, anxiety, sleep, exercise, and other lifestyle factors.
Explain and manage female nutrient deficiencies.
Manage constipation, reflux, and other GUT health issues.
Improve your relationship with food and guide you to improve your overall health and wellbeing.
If this kind of help and support with women’s health and nutrition is what you have been looking for, please make an appointment.
Renee Bailey is a degree qualified Clinical Nutritionist - Clinical Nutrition is a researched and evidence-based health practice, working towards improved prevention, management, and treatment of chronic, complex and lifestyle-related conditions. Working with all medical and health professionals for a multidisciplinary, multi-system approach to healthcare.