Menopause can be divided into following phases:
Perimenopause: Its the transition years when the hormonal levels start depleting and women experiences changes at the physical and emotional levels.
Premenopause: These are the years leading up to the last menstrual period.
Post menopause: Its the phase when the women hasn't experienced the menstrual bleeding minimum 12 months
Women experiences a variety of symptoms as a result of hormonal changes associated with transition through menopause. It occurs in age group of 45-55 years.The hormonal levels decline to a level that menstruation is no longer possible with this shift comes several physical and psychological changes. Its important for women to prepare for these changes by taking good care of their bodies.
SYMPTOMS
- Hot flushes: It is most common symptom. It is the feeling of warmth that spreads over body, lasting around 30 seconds to few minutes. Flushed(reddened) skin and palpitation and sweating.
- Urinary incontinence, burning on urination, itching and dryness.
- Vaginal changes as estrogen affects vaginal lining, experimental women may feel pain during intercourse and may note a change in vaginal discharge.
- Breast changes: shape changes,signs of atrophy can be seen.
- Bone loss: The bone loss is rapid in perimenopausal phase.Typically women reaches her peak bone mass by 25-30 years, after that there is decrease in bone mass 0.3% per year.This bone mass is 3% per year in perimenopausal phase which may lead to osteoporosis.Other associated symptoms may be back pain,joint pain.
- Cholesterol levels: The total cholesterol and LDL (Bad) cholesterol levels increase which leads to increased risk of heart problems.
- Weight gain
- Emotional symptoms: Menopause doesn't always create a series of emotional issues. Some women celebrate the menopause as freedom from birth control concerns or menses.However it is also common to feel unsettled about body changes which seems beyond one's control.The symptoms include, loss of fertility, aging, loss of sexuality, mood swings, fear of cancer.
But, dear ladies remember; the clouds do eventually lift! meanwhile try alleviating your menopausal symptoms with proper diet and exercise.
EXERCISES TO ALLEVIATE SYMPTOMS OF MENOPAUSE
Even if you've never formally exercised, its never too late to start... nor it is too late to reap benefits.The key is to start slowly and do things you enjoy such as:
AEROBIC EXERCISE: Exercises such as walking, cycling, dancing, etc. Aerobics have shown to reduce the stress levels,increase your stamina levels and prevent you from gaining weight.
STRENGTH TRAINING EXERCISES: Low to moderate intensity strengthening exercise helps to build muscle mass which typically is lost due to ageing. Also the bone density increases thus preventing you from getting injuries or osteoporosis. It helps you to increase metabolism and thus preventing from gaining weight.
FLEXIBILITY: It is very important to maintain flexibility of joints and muscles as it prevents from injuries.
Following exercise program can be implemented :
Warm up: active range of motion and mild stretches to major muscle groups
Exercise period: 30-45 min of aerobic exercise
Cool down: slow down the exercise and do stretches.
Make sure all the stretched are held for 15-20 seconds and repeated twice each side.While doing exercise do monitor your heart rate. Perform all exercise atleast 4-5 days a week and alternate 3 days complement aerobic exercise with strengthening of all major, muscles and small muscles group in form of circuit training.
Start aerobic exercises with 50-60% intensity and strengthening can be done by using weights, 40-50% of the weight they can lift maximally for 1 repetition.
STRESS REDUCTION
Aerobics do help to reduce stress.
Tai Chi has also shown positive results for reducing the emotional imbalance caused due to changes in hormones. Meditative exercises and relaxation can done.
Rhythmic Breathing: Rhythmic breathing involves a fixed rhythmic pattern where of inhalation,retention, exhalation,retention is of 2:1:2:1. Don't hold breathing if you are suffering from blood pressure or any heart disease.
- Inhalation 1-2-3-4
- Pause after inhalation 5-6
- Exhalation 1-2-3-4
- Pause after exhalation 5-6
BALANCE EXERCISES
When we reach our 40s,it is not always easy upright. This is because after the age of 25, our balance begins to decrease falls in the later years often result to wrist and hip fractures,which can have devastating effects on lifestyle or even threat to life
Exercise A
Stand directly behind a table or chair and place your feet slightly apart. Lift one leg six inches outside.
Hold the position for 10 seconds.Repeat with the opposite leg.
Exercise B
Stand directly behind a table or chair and place your feet slightly apart. Slowly bend towards your chest lifting your foot six inches off the floor.
Hold the position for 10 seconds and repeat with The opposite leg.
Exercise C
Stand directly behind a table or chair and place your feet slightly apart. Lift one leg back keeping your knee straight.
Hold the position for 10 seconds. Repeat with the opposite leg
The above exercises should be performed 2-3 times a day.
Balance exercise safety guidelines:
Be aware of your posture.Try to maintain your weight over your ankle.
Avoid fast movements including quick turns or changes in position.
Use a chair as a place to not only perform seated exercises but also to hold on to while standing.
always get up slowly when rising from the chair.
Donot close your eyes when exercising or standing from your chair.
T-TAPP exercise
A series of unique movements that are designed to improve spinal alignment, flexibility, strength as well as to build muscle, to improve lymphatic function, raise metabolism and control glucose levels.
YOGA
It helps to maintain flexibility and promote relaxation.
YOGA POSES
FOR PERIMENOPAUSAL SYMPTOMS
OTHER MEASURES
- Have a regular annual check-up
- Breast examination,mammogram
- Pap smear
- Blood tests
- Bone density
- Heart risk assessment
Whatever you do,make the commitment now to become more active.Taking control of your health is one way to make menopause a more pleasant experience.
DISCLAIMER :Refer your gynecologist before starting any of the above exercises.
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