Heat waves, weight gain, insomnia and mood changes reach 8 out of 10 menopause women, according to those who from the age of 45, many women begin to feel the effects of hormonal fall that accompanies the transition to menopause. Heat waves, mood swings, insomnia, persistent tiredness and earnings […]
Heat waves, weight gain, insomnia and mood changes reach 8 out of 10 menopause women, according to whom
From the age of 45, many women begin to feel the effects of the hormone that accompanies the transition to menopause. Hot waves, mood swings, insomnia, persistent tiredness and weight gain are recurrent complaints. However, it is precisely during this period that the number of women who decide to start or resume the practice of physical activity grows – and derive benefits that go far beyond aesthetics.
Menopause: hormones in women’s life
“The main hormones involved in female physical performance are estrogen, progesterone, testosterone and cortisol. They regulate disposal to metabolism, to muscle mass and emotional well -being”, explains the endocrinologist of the Brazilian team, dr. Reinaldo Martins.
These hormones oscillate throughout the woman’s life, but also within the menstrual cycle. “In the follicular phase, after menstruation, estrogens are increasing, favor the arrangement and strength. In the luteal phase, before the next menstruation, there is greater tiredness, liquid retention and greater emotional sensitivity”, says the doctor. This variation, which intensifies into the perimenopausal, directly affects the surrender and motivation – and can be elusive with the adapted training to the hormonal profile.
Postmenopausal
A study published in the Journal of Clinical Endocrinology & Metabolism (2019) has shown that postmenopausal women who practice resistance exercises such as bodybuilding have had a significant improvement in bone density, body composition and energy levels, even without hormonal replacement. Another work, conducted by the company of the North American menopause, concluded that regular physical activity reduces episodes of insomnia, anxiety and heat waves by women between 50 and 65 years old.
“Exercise acts as a natural hormonal regulator. It improves insulin sensitivity, reduces cortisol – which in excess contributes to the accumulation of abdominal fat – and stimulates the production of serotonin and dopamine, neurotransmitters connected to pleasure and emotional balance”, says dr. Reinaldo.
Exercise: what are the nominated?
In addition to bodybuilding, which fights sarcopenia (loss of muscle mass) and strengthens bones, activities such as walking, dance, yoga and pilates also offer beneficial effects, especially for those who resume movements after years of physical inactivity.
However, the warning remains: even women who are not athletes, but they train frequently, can develop hormonal imbalances if there is no adequate guide. “Chronic fatigue, irregular menstrual cycles, sleep changes and libido loss can be signs that the body is overloaded,” says the endocrinologist. “That’s why individualized medical evaluation is so important. Each woman has a unique hormonal response.”
Sports endocrinology
This new female health look, according to the expert, has evolved to offer personalized protocols. Laboratory tests, food adjustments and, if necessary, individualized hormonal substitutes are part of the assistance strategy.
The use of hormonal contraceptives, for example, also deserves attention. “I am safe, but depending on the type and dosage, they can affect muscle strength, metabolism and even motivation. There is no unique response – it all depends on the lens, age and clinical history of the patient”, he explains.
In menopause, the challenges increase, but also the benefits of physical activity. “Regular practice helps to reduce vasomotor symptoms, improves memory and protects from cardiovascular diseases, which become more common after the loss of protective effect of estrogen”, says dr. Reinaldo.
Physical activity is life!
Even more important, according to him, is to understand that the exercise of life has nothing to do with performance, but with the autonomy and quality of life. “The mature woman does not have to train as an athlete. He has to move with pleasure, consciousness and safe. This transforms the way he ages.”
According to the National Health Survey (PNS/IBGE), only 26.6% of women over 55 exert minimum recommended physical activity. But this number tends to grow with the progress of information and the increase in the offer of programs oriented to women in maturity.
“Active longevity begins with a choice. And physical activity, combined with hormonal knowledge, is a powerful tool to transform the body, mind and future of these women,” concludes Dr. Reinaldo.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
