Workouts to fit your menopause
In a recent survey we revealed a third (33.2%) of UK women going through menopause transition have cancelled a gym class or workout due to symptoms relating to their menopause. Yet 78.2% have found exercising to help alleviate their symptoms.
But when you're not feeling your best and those dreaded hot flushes have kept you up all night, which exercises are most likely to help you stay healthy, strong, and happy? And how can you tailor your diet to tackle your symptoms, ensuring you get an extra boost of energy?
To find out, we've teamed up with female personal trainers at PureGym and Dr Sarah Hattam from ConcilioHealth to help provide expert insight into working out during your menopause.
At PureGym we understand that every woman's experience of the menopause is completely different, from the symptoms you might suffer, to at what point during the menopause they occur. However, we hope that the guidelines below provide useful information on managing the side effects and maintaining your quality of life during this natural time.
For face-to-face advice you can trust, come and see one of our personal trainers -- just find a nearby gym and pop over for a chat.
USE OUR TOOL TO FIND EXERCISE AND NUTRITIONAL ADVICE TO HELP YOU
Exercise Recommendation
Walking
If you’re experiencing cramps, try to take it easy and opt for a rest day or some light exercise such as walking or light cycling. It’s important to listen to your body and if you’re working out with this symptom, adjust the intensity of your exercise accordingly.
Nutritional Advice
If you’re suffering with cramps try to focus on eating a healthy balanced diet that’s rich in fibre, calcium and limit processed foods where possible. Vitamin B6, found in brown rice and soya beans, may help to ease bloating, whilst foods such as almonds and walnut which are high in magnesium may help ease cramps.
Doctor's Advice
After the menopause, period cramps should stop as menstrual cycles cease. If, after the menopause, once periods have stopped, you experience period-type cramps, unexplained bloating or changes in your usual bowel or bladder habit, or unscheduled bleeding please pay attention and seek advice from your GP.
Exercise Recommendation
- Meditation
- Yoga
- Pilates
- Walking
If you’re experiencing mood swings, we suggest trying yoga or meditation which can help to calm the mind and reduce stress. Different people will have different ways of coping with mood swings but if there’s an exercise you enjoy such as running or weight training, doing an exercise you enjoy can help in lifting your mood.
Nutritional Advice
If you’re suffering with cramps try to focus on eating a healthy balanced diet that’s rich in fibre, calcium and limit processed foods where possible. Try to focus on having a balanced diet rich in protein (eggs, turkey, cottage cheese) and omega 3 fatty acids (mackerel and salmon) and complex carbohydrates. Some research has shown that complex carbs such as buckwheat, oats and quinoa is linked to improving mood, so you may wish to look at swapping some simple carbs with complex carbs and seeing if this helps with your symptoms.
Doctor's Advice
Protecting some “you” time to relax and unwind can be beneficial as can strategies like mindfulness. Try not to bottle up feelings of anxiety or irritability but take time to explain to those close to you how you’re feeling and how they can best help. Some women find low intensity exercise like yoga and Pilates helpful and brisk walking will stimulate the release of endorphins which makes us feel immediately happier and calmer. Try some relaxing breathing exercises such as these to lower levels of the stress hormones cortisol and adrenaline.
Exercise Recommendation
- Cardio
- LISS (low intensity steady state)
- Resistance Training
- Zumba
If you’re experiencing or have experienced slight weight gain, try not to worry too much. Take a look at how you can increase your physical activity throughout your day to help manage your weight. Whether that’s taking the stairs instead of the lift, going for a walk during lunch, attending a fitness class, weight training or playing sport - opt for activities you can stick to. If you’re worried about preserving muscle mass whilst losing fat, ensure to include weight training.
Nutritional Advice
Focus on eating plenty fruits and vegetables and foods high in fibre such as nuts and broccoli which will help to curb cravings and complex carbohydrates which will help you to stay fuller for longer.
Doctor's Advice
The main reason women can put on weight during menopause is because they subtly change their lifestyle and habits. Fatigue and poor sleep can mean you feel less motivated to exercise and more likely to comfort eat. Try get enough sleep each night and be as active as possible throughout the week. Try to incorporate more movement generally in your day. Take the stairs instead of the lift, walk to the shops and consider tracking your steps each day and challenging yourself to increase them each week. And don’t forget that muscle strength training helps to preserve lean muscle mass and counteract the loss of muscle strength which occurs with ageing. Muscle strength training also helps to keep our metabolic rate high and has been shown to improve mental sharpness too.
Exercise Recommendation
- Tai Chi
- Yoga
- Stretching
If you’re suffering from insomnia and usually exercise close to bed time, try moving your workouts earlier in the day and see if this makes a difference. High intensity exercise such as HIIT and heavy weight training can make some people feel more alert – if this sounds like you try to opt to do this sort of training earlier in the day, and activities such as yoga, stretching and tai chi later in the day which can help you to unwind and prepare your body for sleep.
Nutritional Advice
If you’re suffering with insomnia try not to eat after 6pm and see if this helps you to get to sleep better. Focus on eating a balanced diet with lean protein, lots of green vegetables and carbohydrates. Try to avoid having drinks with caffeine later in the day and at night and instead opt for non-caffeinated herbal teas such as camomile and valerian tea.
Doctor's Advice
If you find yourself struggling to sleep, mindful apps such as Calm and Headspace, as well as playing binaural beats help to stimulate brainwave patterns promoting sleep.
It’s also worth talking to your employer if sleep is a problem as many companies will have a menopause or flexible working policy.
Exercise Recommendation
- Pelvic Floor Exercises
While this is something we might shy away from speaking about and may feel embarrassed by, this is a common symptom a lot of females experience and there are things you can do. Practicing some pelvic floor exercises can help. We suggest doing 10 reps throughout the day to help.
Nutritional Advice
Fermented foods that are naturally rich in probiotics like yogurt and kimchee may help, whilst cranberries can help tackle urinary infections. It’s also important to stay hydrated, so aim for eight glasses of water a day.
Doctor's Advice
The lack of oestrogen affects the tissues of the urethra and vagina. They become dry and papery rather than plump and spongy, meaning they’re more likely to react to harsh chemicals in soaps and shower gels. Opt for water or silicone-based lubricants to counteract vaginal dryness such as Replens, Yes! or Sylk which are widely available online.
Exercise Recommendation
- Yoga
- Fitness Classes
Research shows that exercising can help increase sex drive. However, over exercising could have the opposite effect. Fitness classes are a great way to keep active if you’re unsure where to start. The main thing is to enjoy your workouts so whether it’s running, yoga, weight training – do what you like! If you’re feeling a bit burnt out with your training, take some time to review if you’re overtraining and need to take a step back. Make sure to get enough rest and sleep to allow your body to recover.
Nutritional Advice
Foods containing magnesium have been linked to improving libido, including leafy vegetables like spinach, fruit such as figs and bananas, and seafood. Antioxidant-rich foods such as avocados contain both folic acid and vitamin B6 which may help encourage your sex drive, so you may wish to look at incorporating some of these foods into your diet to see if these help. The key thing is to focus on having a healthy balanced diet with plenty of fresh and wholesome foods.
Doctor's Advice
Making time to do things that you enjoy, relaxing, catching up with friends and prioritising quality time with your partner can all help to improve low libido. Doing pelvic floor exercises regularly will increase the blood flow to the vagina and also help you become more tuned in to sensory information from this part of your body. If sex is painful then consider seeing your GP as a local hormone therapy in the form of oestrogen cream can be really helpful.
Exercise Recommendation
- Yoga
- Walking
- Stretching
Some research has shown that exercising can help with hot flushes but it’s important to listen to your body and adjust your training based on how you’re feeling. Take a rest if you think you need it. If you’re feeling okay, resume with your training as normal. If you aren’t quite up for exercising but want to be active, we suggest opting for less intense and more cardio or mobility focused activities such yoga, stretching or going for a walk.
Nutritional Advice
"Focus on eating regular meals or foods that release energy more steadily throughout the day may help manage hot flushes and compliment your training regime." suggests Nutritionist Kristen Stavridis "One study (Dormire and Reame, 2003) showed that hot flushes were significantly reduced when blood glucose levels were kept slightly elevated and steady throughout the day with flushes much more likely to occur in fasting states or sustained periods of low blood glucose in hungry subjects."
Doctor's Advice
Sleep is an important part of managing multiple menopausal symptoms but is often negatively impacted by hot flushes. If you’re able to control the temperature in your bedroom, aim for 16-18°C and sleep in cotton nightwear and bedding. Two single duvets are ideal if your partner is struggling with the duvet being thrown on and off at regular intervals. Dialling down the caffeine, alcohol and spicy food is also helpful for flushing.
Exercise Recommendation
- Meditation
- Yoga
If you’re getting irregular periods speak to your GP.
Nutritional Advice
If you’re suffering with irregular periods, research shows that herbs and spices such as cumin, ginger, turmeric and cinnamon may help with symptoms. Aloe Vera has shown to help regulate hormones – however it is important to remember to avoid consuming this during your period and opt for a healthy and balanced diet.
Doctor's Advice
It’s not unusual for periods to become closer together and then less frequent during the peri-menopause. They may also become heavier. However, always see your GP if you experience bleeding between periods or after sex and don’t forget to use contraception until the age of 55.
Exercise Recommendation
- Cardio
- Yoga
- Tai Chi
Exercise if you find it helps to make your anxiety or depression more manageable but it is important that you seek help from a specialist.
Nutritional Advice
Research shows that buckwheat and other complex carbs may help elevate mood, as can foods rich in omega 3. For symptoms such as stress and anxiety, foods like black beans which contain vitamin B have proven benefits. If you’re experiencing these symptoms, please seek help from a specialist.
Doctor's Advice
For emotional wellbeing and managing anxiety during the menopause transition, good sleep is essential. Good sleep hygiene includes getting plenty of natural daylight during the day and avoiding blue light from screens in the evening, switching to the dimmer side lighting in the evening. A talking therapy such as Cognitive Behavioural Therapy or CBT can be helpful to manage symptoms of mild to moderate anxiety during menopause. If you are experiencing depression, please seek help from a specialist.
Exercise Recommendation
- Pelvic Floor Exercises
- Pilates
The NHS suggest that pelvic floor exercises can be effective at reducing leakage, but it's important to do them properly. Sit down and squeeze your pelvic floor muscles 10-15 times a row. Avoid holding your breath or tightening your stomach, glutes or thighs while performing this exercise. To reap benefits, perform this daily for at least three months.
High-impact exercise and sit ups can put pressure on your pelvic floor and make you leak so avoid these activities if you find these exercises affects you. Instead opt for lower impact activities like Pilates and other ab exercises which put less pressure on your pelvic floor muscles such as hanging leg raises.
Nutritional Advice
Try to ensure your diet contains enough fibre, such as non-citrus fruits (apple, cranberries and cherries), grains and vegetables.
Look to reduce your intake of the following drinks: alcohol, caffeine, fizzy and citrus as they may potentially irritate your symptoms more.
Doctor's Advice
Urinary symptoms such as urgency or leakage are caused due to the lack of oestrogen which affects the tissues of the urethra and vagina. Apps like Squeezy are great as a reminder to do pelvic floor exercises regularly. Reducing caffeine can also be a great help.
Exercise Recommendation
- Swimming
- **Cycling
- Light Jogging
- Strength Training
- Walking
Aerobic exercise can help improve cardiovascular fitness which can impact the risk factors of heart disease. The NHS recommend to aim for at least 150 minutes of moderate exercise per week, such as brisk walking or cycling and strength exercises on two or more days a week. Before starting an exercise programme please with speak with your GP.
Nutritional Advice
Nutritionist Kristen Stavridis recommends “calcium and vitamin D, which are extremely important in preventing disease, helping manage symptoms, as well as complimenting your training and exercise performance throughout the menopause.”
Black beans, prunes and blueberries all contain anthocyanins which has shown to protect against the risk of heart disease.
Doctor's Advice
Around the time of menopause transition, as oestrogen levels start to fall, looking after our heart health becomes even more important. So if you haven’t had a recent blood pressure and cholesterol check in the past 3-5 years, now would be a good time to get one. Some women can experience brief palpitations during menopause because of fluctuating hormone levels but if these are brought on by exercise or become frequent or troublesome it’s best to get them checked out with your GP.
Exercise Recommendation
- Strength Training
- Resistance Training
- Tennis
Resistance and strength training is suggested to help increase/preserve muscle mass, bone density and in preventing the decline of your metabolism. If you have never done resistance or strength training it is recommended that you seek help from a personal trainer so you can learn to carry out this style of training safely and effectively.
Nutritional Advice
Getting enough calcium daily is vital for your bone health, Nutritionist Kristen Stavridis suggests “Calcium rich foods such as milk, cheese, fortified foods, seeds, sardines which are great sources and important to include as part of a health balanced lifestyle. Vitamin D is also crucial for bone health and stability. It is produced in the body mainly from sunlight, however supplementation during winter months as well as a diet filled with foods like eggs, oily fish, red meat and fortified foods again should be a priority.”.
Doctor's Advice
Osteoporosis prevention is an important consideration – you could be at a greater risk if you have ever broken a bone (hands and feet don’t count), either parent has had a hip fracture, or if you’re losing height.
Make an appointment with your practice nurse or GP who can advise further.
Remember
Above all else it's important to listen to your own body and individual medical advice from your GP. As Dr Sarah Hattam points out, 'every woman experiences menopause differently, some women sail through it, but 1 in 4 struggle considerably with some of the associated symptoms'. If your symptoms are regularly affecting you living your life or if you're interested in starting Hormone Replacement Therapy which can be used to help relieve menopause symptoms, we suggest you speak to your GP.
Fancy tailoring your workout session further? Arrange a session with your local gym or check out our popular gyms in London, Manchester gyms or our best gyms in Edinburgh. For even more inspiration, head over to our exercise guides and free workout videos.
SOURCES: The NHS, NCBI, Better Nutrition, Healthista, Medical News Today, Best Health Mag, Healthline, Everyday Health, BBC Good Food, Eating Well Mag.
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