Menopause is a natural stage of the ageing process during which women stop having periods and are no longer able to become pregnant. This change usually occurs between the ages of 45 and 55, when the body’s natural oestrogen production begins to decline.
The changes experienced during Menopause can have a significant impact on well-being and quality of life, hence the importance of recognising and treating symptoms. Until recently, menopause was somewhat hidden and less discussed in society than other aspects related to women’s health, such as pregnancy for example. This lack of awareness among the general population of symptoms, both physical and emotional, likely exacerbated the symptoms and changes experienced by menopausal women at this time. Fortunately, awareness is growing and women have better access to information and are better supported in the workplace and at home during this time of change.
How to Recognise Menopause
There are a number of potential symptoms of menopause: one of the first signs is usually a change in the menstrual cycle; periods may become more frequent, occurring every 2 to 3 weeks before eventually disappearing completely.
Menopause will be experienced differently by some women; However, the significant hormonal changes that occur following menopause can cause a number of unwanted changes to women’s health. There are several commonly reported potential symptoms – the majority of women will experience at least one or more of the following symptoms:
- Hot sweats and hot flashes
- Night sweats
- Reduction in perineal tone potentially leading to incontinence or a risk of prolapse
- Reduction in bone density
- Joint stiffness
- Aches and pains
- Skin changes
- Disturbed sleep/difficulty sleeping
- Vaginal dryness
- Loss of breast fullness
- Bad mood/anxiety
- Irritability
- Palpitations
- Slow metabolism
- Memory and concentration problems (brain fog)
- Reduced libido
- Weight gain
- Recurrent urinary tract infections (UTIs)
- Headaches or migraines
How is Menopause Diagnosed?
A GP can confirm whether or not a woman is menopausal based on symptoms and a blood test to check hormone levels.
Exercise and physiotherapy to minimise menopausal symptoms
Doing specific exercises is a “must do” for menopausal women. Our specialists will always advise you to exercise whether you are menopausal or not, because the benefits are immense for your overall health. But for menopausal women, the benefits of exercises are all the more important as they help alleviate many often bothersome symptoms. We are well aware that knowing effective exercises for menopause is not within everyone’s reach, which is why physiotherapists specialising in women’s health can help you embark on the path to menopause with complete peace of mind. .
Women’s health physiotherapists are specialists in treating menopausal symptoms to help women through this difficult phase of their lives. An assessment with a specialist women’s health physiotherapist will usually involve discussing specific symptoms, assessing pelvic floor health, general mobility and posture, as well as discussing hormone management, quality of sleep, hydration and nutrition. Based on the assessment, a specific treatment program will be developed to help keep the body in optimal condition. General exercise and targeted exercises can help restore strength throughout the body and improve well-being.
What are the symptoms of menopause that targeted exercises can help reduce or treat?
Pelvic floor weakness and incontinence during menopause
Menopause can cause weakening of the pelvic floor muscles, leading to urinary or bowel incontinence, or organ prolapse.
This situation can be embarrassing for some and has long remained taboo. We often hear people say, “my mother had the same thing so it’s normal, there’s nothing to do” and that is completely false! A few pelvic floor rehabilitation sessions allow you to regain sufficient tone to contain any urinary leakage.
Physiotherapy with specific pelvic floor strengthening exercises can strengthen and keep the pelvic floor muscles intact, helping to prevent or treat incontinence or prolapse.
Muscle aches and pains during menopause
During menopause, many women experience aches and pains, as well as a loss of strength. Targeted physiotherapy and massage therapy can help reduce these symptoms and improve overall strength and fitness. By massaging and stretching the painful areas or using “trigger points”, the physiotherapist will be able to relieve your muscle pain and teach you the exercises to do to prevent it from returning.
Stress and anxiety during menopause
Specific exercise sequences and mindfulness exercises such as yoga, Pilates and meditation can help relieve stress, tension, aches and pains. Yoga and Pilates are also very constructive exercises that help improve overall fitness, build strength and flexibility, and are combined with meditative breathing techniques. It can also help strengthen a weak pelvic floor. Our physiotherapists specialising in menopause and women’s care offer guided Pilates or yoga sessions and mix with physiotherapy or osteopathy in order to increase the basic effectiveness of these techniques. Try yoga mixed with guided osteopathy and you will see your performance and relaxation increase significantly. This technique that we offer is called “osteo yoga flow” and is directed by our osteopath specialising in the care of pregnant and postpartum women.
Fragile bones during menopause
Some postmenopausal women experience changes in their bone density; decreasing oestrogen can make bones less dense and more brittle, increasing the risk of developing osteoporosis. Targeted physiotherapy and especially exercises can help strengthen surrounding tissue structures and improve overall physical condition.
To help prevent osteoporosis whatever your age, the golden rules are as follows:
- Eat a balanced diet (you know the rules! no processed foods, lots of fresh fruits and vegetables) and keep your weight under control.
- Take a good quality vitamin D and calcium supplement (especially important if you are taking birth control pills).
- Stop smoking.
- Drink sensibly and in moderation.
- Do exercises regularly that involve resistance and balance exercises (Pilates and yoga are great for this, as well as water aerobics).
- If you are experiencing joint or muscle pain related to menopause, seek help from your physiotherapist to help relieve pain and maintain range of motion and mobility.
The latest studies on osteoporosis undeniably show that doing weight lifting exercises and other resistance bodybuilding machines is one of the best approaches to maintaining sufficient muscular strength throughout your life, but that these exercises have also a very favourable impact on the health of your bones. In fact, the resistance and load work causes significant tension on your bones which in response becomes susceptible to osteoporosis over time. So don’t wait, start your resistance exercises as soon as possible in order to avoid all the hazards of osteoporosis such as fractures or other joint problems. If you don’t know where to start, our personal trainer who is also a physiotherapist can offer you a complete exercise program.
Insomnia, hot flashes and weight gain
These problems are caused by a reduction in hormone levels; one study indicates that regular cardiovascular exercise can greatly help reduce the intensity of these symptoms. Insomnia in general is often linked to stress and lack of exercise, so exercise regularly and you will see an improvement in the quality of your sleep.
Painful sexual intercourse episodes
This is one of the common problems that affect many women, and most of them hesitate to come forward and tell the medical expert about it. The cause lies in the pelvic tissues and muscles that need to be relaxed and/or strengthened. This is where perineal rehabilitation comes in. Depending on the cause of your pain, the physiotherapist will show you exercises to either effectively relax your perineum or strengthen it so that your intercourse is pain-free. Treating this problem often has a beneficial impact on the psychology of patients who feel liberated but also on the well-being of their couple. Once again, only a few perineal rehabilitation sessions can fix this problem.
The different types of exercise you can do during menopause
Aerobic exercise:
To get results, you need to do at least 20 minutes of this type of exercise 3 times a week. To be effective, you must exercise your heart and lungs so that you breathe harder and faster than at rest. You should be huffing, but still able to speak in sentences. Aerobic exercise should be avoided at bedtime to reduce the risk of nocturnal hot flashes.
Flexibility exercises:
Stretching can be incorporated into the end of a cardio or strength workout, or you may prefer to participate in a group class such as yoga. These exercises are a great way to unwind at the end of the day and promote sleep.
Resistance or strength training:
As seen previously, resistance training is essential after menopause for bone health, maintaining good balance and weight management. This should be done 2 to 3 times a week. To get the best results and avoid injury, start with low weights and increase the intensity as they get easier.
Functional training:
Sign up for a clinical Pilates class. Ideally, this is done every week and must be supervised by a professional specialising in menopause in order to offer you suitable poses.
Now that you know everything about how to reduce the symptoms of menopause, it seems to me that it is time to take out the shorts and other leggings and start an exercise routine that will allow you to have a peaceful menopause with the least impact possible in your everyday life.
If you would like more information on menopause and exercises, do not hesitate to contact www.mummysphysio.com in London on 02071250262. Our physiotherapists specialise in all women’s pre, postpartum and pathology care. women throughout their lives.