Menopause error slows metabolism, weakens the joints, lowers energy

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Menopause – commonly referred to as “change” because menstruation stops permanently – is associated with a host of symptoms, including insomnia, weight gain, crash energy, increased risk of heart disease, insulin resistance and mood fluctuations.

While many women turn into hormone therapy, medications and alternative treatments such as acupuncture and hypnosis, experts say that maintaining muscle mass through strength training is essential for this transition.

“Strength training is essential during perimenopause and menopause as it helps to counteract muscle loss, supports metabolism, maintains bone density and enhances common health – areas that naturally fall with hormone shifts,” Rachel Vaziralli, director of fitness design at Orangeyory Fitness, told Pos.

Perimenopause usually begins in the late 40s and can last for several years. During this time, women experience irregular periods and fluctuating hormone levels, especially estrogen. This is when many of the well -known menopausal symptoms, such as mood swings and vaginal dryness, tend to occur.

In addition to dry and irritating conditions, these hormonal fluctuations can cause muscle deterioration, training strength before and during menopause a critical preventative measure.

“Sarcopenia, or age -related decrease in muscle mass and strength, accelerates during menopause due to a decrease in estrogen levels. Estrogen plays a vital role in maintaining muscle tissue, and decreased it can lead to decreased poststinal strength, more risk -growing metabolism, Leboe, PhD, PhD of applied exercises and his research scientist told the postman’s victory.

Lebeouf noted that the integration of weightlifting, resistance bands and body weight exercises such as squats, lunges and push-ups is an effective way to combat sarcopenia.

These movements simultaneously support bone density, behavior and stability. “Unlike the early stages of life, force training now serves as a major preventive measure against osteoporosis, the risk of damage and the loss of functional independence,” Vaziralli said.

Strength training can also help compensate insomnia that often accompanies perimenopause and menopause. A 2022 study showed that resistance training had a slight advantage in increasing sleep efficiency in sleepless elderly compared to aerobics.

Menopause is officially achieved when a woman has spent 12 consecutive months without a period, signaling her ovaries have stopped producing significant amounts of estrogen. The average age of menopause is 51 in the SH.BA

Postmenopause begins after that 12-month period and lasts for the rest of a woman’s life.

Lebeouf said women at every stage of menopause should be included in training exercises for at least two days a week “to maintain muscle mass, bone density and metabolic function.” It reports that sustainable strength training “is essential to maintain strength and mobility during menopause.”

Physical activity guidelines for Americans declare that adults should aim for 150 minutes of moderate intensity physical activity and two days of muscle strengthening per week.

Accompanied by strength training, moderate -intensity physical activity such as cardio can help slow down the natural cardiovascular fitness that occurs with age.

“In OrangeTheory, we note that women in the stages of perimenopause and menopause involved in regular cardiovascular training often exhibit a higher aerobic condition than their age -less active peers,” Leboeuf told the post.

It seems that the strength of the body supports the resistance of the mind. “Regular physical activity can help alleviate stress, anxiety and depressive symptoms, which can intensify during menopause due to hormone fluctuations,” she added.

So what are the consequences of muscle loss?

“Neglecting strength training accelerates muscle and bone loss, slows metabolism, weakens joints and increases the risk of damage and osteoporosis,” Vaziralli warned. “In combination [with skipping cardio]Avoiding both can significantly affect long -term health, energy levels and general independence. “

While adequate adaptation is essential to women’s health, Leboeuf emphasized the importance of a comprehensive approach to menopause.

“Many women find that their general life adjustments – such as reducing or eliminating alcohol, modifying their training routine or prioritizing sleep and stress management – can positively affect their health and help them navigate this transition with more ease.

In addition to training the strength, one study found that menopausal women who swim in cold water part of their routine report significant improvements in their physical and mental health.