Physical and Mental Well-Being
During perimenopause and menopause, women must engage in strength training. Once hormone levels decline, particularly estrogen, muscle mass, tone, and strength diminish. This decline in estrogen increases the risk of osteoporosis and can lead to unwanted weight gain due to slowing metabolism. The resulting hormonal imbalances may lead to mood swings, anxiety, and depression while also posing challenges to cardiovascular health, sleep quality, digestive health, and overall energy levels.
Strength Training
This one is HUGE, ladies!! If you haven’t picked up weights in years, research suggests to consider adding weights into your movement routine at least twice weekly. Hormonal fluctuations associated with perimenopause and general aging impact muscle mass and bone density, but strength training can significantly help counter these effects. By challenging your muscles through weights and resistance exercises, you enhance overall strength and mobility and fortify bone health, reducing the risk of osteoporosis. Strength training also releases endorphins, fostering a positive mood and supporting mental resilience, vital aspects during this transformative phase of life.
Strength Training in Perimenopause and Menopause
Women who include strength training (weights, exercise bands, resistance training) in their lifestyle can be pleasantly surprised by the physical, emotional, and mental benefits they can enjoy. There’s no need to join a gym or fitness club (although you can if you want to) because all you need can usually be done at home using resistance bands and light weights. Talk with your healthcare provider before starting any exercise program.
Examples of the many benefits of strength training for women in perimenopause and menopause:
Improves Muscles and Strength
Estrogen is a key factor hormone aiding in maintaining muscle mass, tone, and strength. As estrogen declines during perimenopause and dramatically declines in menopause leading to sarcopenia. Resistance training and lifting weights can help build and maintain lean muscle mass, which can help with balance and reduce the risk of injury.
Promotes Bone Health
Strength training can help maintain bone density and reduce the risk of osteoporosis. According to the Endocrine Society, up to 20%t of bone loss can occur during menopause and 50% of postmenopausal women develop osteoporosis. To help build stronger bones, women need to engage in resistance training. Research has shown regular strength training resulted in improvement in bone mass density.
Boosts Metabolic Rate
Strength training can also help prevent metabolic diseases like diabetes. Muscle burns more calories than fat tissue does. Therefore, when you do resistance and strength training, you add muscle mass that increases calories burned and your resting metabolic rate as well. Over time, as you continue to do strength training, your muscles will burn more calories.
Hormonal Health
Strength training can help with hormonal changes associated with perimenopause and boost overall mental wellness, help with improved mood, reduce feelings of anxiety and depression.
Heart Healthy
The higher risk of cardiovascular disease that is associated with the menopause years may be better managed by engaging in frequent strength training. Strength training has been well studied and research shows it helps to reduce the risk of cardiovascular disease and hypertension.
Helps with Insomnia and Sleep Problems
Strength training can improve sleep quality. If you are experiencing insomnia or other sleep problems, it can help.
Conclusion
Remember, your body deserves the best. Strength training may help you improve several important health concerns and help you mitigate many ongoing symptoms associated with perimenopause and menopause. Before you start strength training or any other type of exercise program, be sure to check with your healthcare provider.
Get Started with Radiant Integrative Health & Wellness
If you are struggling with symptoms of hormone imbalance, working with a certified provider who understands the complexity of the female reproductive health and hormonal transition/decline in hormones is essential.
Bio-identical Hormone Therapy can help you achieve relief from symptoms, restore health and vitality, and freedom from the long-term health risks that come with unbalanced hormones.
Our team at Radiant Integrative Health is dedicated to helping you regain control over your health and well-being. With our expert guidance, you can experience the full benefits of Bio-Identical Therapy, including improved mental health and a better quality of life.
To learn more about Bio-Identical Hormone Therapy and how it can benefit your overall health and well-being. Text or call us at (702) 333-8458 for a consultation
Let us help you take the first step towards a happier, healthier you. Our providers are dedicated to helping you feel your best and help you live your best life!
