Top habit to embrace during menopause

[WORLD] Menopause is a natural and inevitable phase in a woman’s life, often accompanied by physical, emotional, and hormonal changes. As women navigate this transition, experts stress the importance of maintaining a healthy lifestyle to ease symptoms and promote long-term well-being. According to leading OBGYNs and physical therapists, one of the most beneficial habits to adopt during menopause is strength training. This simple yet powerful practice not only helps manage menopause symptoms but also boosts bone health, enhances mood, and improves overall quality of life.

Menopause marks the end of a woman’s reproductive years, typically occurring between the ages of 45 and 55. During this transition, estrogen levels fluctuate and eventually decline, leading to various physical and emotional symptoms, including hot flashes, sleep disturbances, weight gain, and mood swings.

While these changes can feel overwhelming, health professionals argue that adopting specific habits during menopause can mitigate many of these effects and support overall health. Among the multitude of lifestyle changes recommended, strength training is highlighted as one of the most effective, yet often overlooked, practices.

Why Strength Training?

Dr. Laura Johnson, an OBGYN with over 15 years of experience, explains that strength training has a multitude of benefits for women going through menopause. "Strength training is not just about building muscle; it's about improving the function of your body as a whole," says Dr. Johnson. “During menopause, the decrease in estrogen can lead to a loss of bone density and muscle mass. Strength training helps combat this loss by promoting bone strength and preserving lean muscle tissue.”

Strength training also plays a critical role in managing weight, which can become more challenging during menopause due to metabolic changes. According to the National Institute on Aging, building muscle mass can increase metabolism, making it easier for women to maintain a healthy weight.

The Physical Therapist’s Perspective: A Holistic Approach

Physical therapists emphasize the importance of strength training not only for its physical benefits but also for its role in improving mental health. Melanie Roberts, a licensed physical therapist, notes that "Strengthening your muscles and bones during menopause can reduce the risk of falls and fractures, which become more common as bone density decreases." Additionally, regular strength training can help alleviate joint pain, which many women experience during menopause.

But the benefits extend beyond just the physical. "Exercise, including strength training, releases endorphins, the body's natural mood elevators," Roberts explains. "These endorphins can help mitigate the mood swings and anxiety that often accompany menopause."

How to Begin Strength Training During Menopause

For those new to strength training, experts recommend starting slowly and gradually increasing intensity. Here are some key tips for incorporating strength training into a menopause-friendly fitness routine:

Start with Bodyweight Exercises: Simple movements like squats, lunges, and push-ups can be performed at home without any equipment. These exercises can help build foundational strength and improve muscle tone.

Use Resistance Bands: Resistance bands are an excellent, low-impact option for building strength. They’re easy to use and can be incorporated into various exercises such as bicep curls, leg lifts, and chest presses.

Work with a Trainer: If you're unfamiliar with proper form or have specific health concerns, it may be helpful to work with a certified personal trainer or physical therapist. A professional can guide you through a safe and effective strength training program tailored to your needs.

Focus on Full-Body Workouts: Menopause can cause changes in muscle distribution, so it’s essential to engage all major muscle groups. Include exercises that target your legs, arms, core, and back.

Listen to Your Body: It’s crucial to avoid overexertion, especially if you’re just starting out. Begin with lighter weights or resistance and gradually increase as your strength improves.

Additional Lifestyle Tips for Managing Menopause

While strength training is an essential component of managing menopause, it should be paired with other healthy habits for optimal results. Experts recommend a well-rounded approach that includes:

A Balanced Diet: Prioritize foods that support hormonal health, such as those rich in calcium, vitamin D, and omega-3 fatty acids. Include leafy greens, fatty fish, and fortified foods in your diet to support bone density and overall well-being.

Adequate Sleep: Menopause often disrupts sleep patterns, but proper rest is vital for physical and mental health. Practice good sleep hygiene by maintaining a consistent bedtime routine and creating a comfortable sleep environment.

Stress Management: Meditation, yoga, and deep breathing exercises can help reduce stress and ease symptoms of menopause. Staying mindful of your emotional health is just as important as physical exercise during this transition.

Hydration: Staying hydrated is essential, especially when managing symptoms like hot flashes and night sweats. Drinking plenty of water throughout the day can help regulate body temperature and support overall health.

The Bottom Line: Why Start Now?

Menopause can be a challenging phase, but it’s also an opportunity for women to take control of their health and well-being. Strength training stands out as a highly effective habit that can significantly improve both physical and mental health. By adopting this practice early on, women can better manage menopause symptoms and build a strong foundation for long-term vitality.

Dr. Johnson encourages women to take small steps toward incorporating strength training into their routine, emphasizing that consistency is key. "The benefits of strength training are cumulative. Even small, regular efforts can lead to profound improvements in your health over time."

As more women embrace strength training during menopause, this simple yet powerful habit may become the cornerstone of a healthier, more fulfilling life in this pivotal stage of life.