The "M" Word - Menopause!

Before we start talking about the support Pilates can provide before, during and after menopause hits the body, it’s important to be clear about definitions.

What is perimenopause?

Perimenopause is the time directly before menopause when you still have periods, but the fluctuating and low hormone levels - especially oestrogen - can trigger a whole host of symptoms such as:

• Mood changes.

• Changes in sexual desire.

• Trouble concentrating.

• Headaches.

• Night sweats.

• Hot flashes.

• Trouble with sleep.

What is the menopause?

Menopause is when a woman hasn’t had a period for 12 months, where the ovaries stop producing eggs and levels of hormones oestrogen, progesterone, and testosterone fall. Symptoms are as listed above in perimenopause and can also include weight gain, especially around the mid-section of your body.

The average age of menopause is between 45-52 years; however this is not set in stone. Menopause before 45 is known as early menopause, while menopause before the age of 40 is known as premature ovarian insufficiency (POI).

Menopause and bodily impact

Women are more affected by a loss of bone strength in the years before, during, and after menopause, as oestrogen (the key hormone for protecting and maintaining bone density) rapidly declines during this time. Your bone is breaking down at a faster rate than the body can grow new bone tissue. The lack of oestrogen also increases the risk of osteoporosis and cardiovascular disease.

It is very important to eat a healthy, well-balanced diet that supports bone strength and encourages bone repair. It is also vital to live an active life involving exercise that builds and strengthens your bones.

Women today are far more active and informed than ever before. Life does not stop at 50 anymore, therefore it is essential that menopausal women choose a fitness/wellness program that includes the following:

• Strength training for bone health

• Cardiovascular workouts for hormone balance and weight management

• Balance exercises

• Stretching, breathing, and relaxation for stress reduction, lymphatic drainage, and resetting the nervous system

The benefits of Pilates during perimenopause and menopause

Doing Pilates is one of those small changes you can make that is hugely beneficial.

• It can maintain bone and muscle strength and a healthy heart, protecting against the long-term effects of hormone deficiency.

• It releases endorphins, the feel-good hormones to help manage changes in mood and energy.

• It relieves stress through mindful movement and a focus on breathing.

The Pilates method is a full-body workout. The method's emphasis on cultivating a toned, strong midsection (often called core, corset or powerhouse), can fight the menopausal tendency towards weight gain in this area. Improved postural awareness combined with a corset-like band of abdominal muscles leads to a more streamlined appearance whether there has been an undesired change in shape and/or weight.

Research proves the Pilates benefits

Although this piece of research (National Library of Medicine, Journal of exercise rehab), focuses on the impact of Pilates in postmenopausal women it speaks volumes.

Out of a sample of 74 women, 65.6% of postmenopausal women suffered from hot flushes, 77% from muscle and joint problems, 74.6% from depressive moods, and 69.6% from sexual problems, all symptoms having a negative impact on the quality of life in postmenopausal women. Also, menopausal women experienced several physical changes such as loss of muscle strength and flexibility, which is a major contributor to musculoskeletal disorders and cardiovascular weaknesses.

After an 8-week course, the main Pilates movements improved muscle strength and flexibility by gradually reinforcing the muscles, cartilage, and conjunctive tissue of the spine. Pilates exercises helped to stabilize and strengthen the lumbar (lower back) muscles by focusing on the powerhouse (4 abdominal muscle groups and back muscles), whilst static stretching exercises significantly improved lower limb strength, posture, balance, and health-related quality of life.

Thus, Pilates is a good intervention for menopausal women because it helps improve not only physical fitness like balance and flexibility but also mental fitness. In this study, a Pilates exercise program increased the subjects’ flexibility and strength by breath control, which causes the muscles to relax. Therefore, this study shows that an 8-week Pilates exercise program has positive effects on menopausal symptoms and lumbar strength and flexibility in postmenopausal women.

Give it a try!

Here at PurePurpose we work with many women who are faced with the various challenges of menopause. From our experience the most important thing is helping our clients to acknowledge and appreciate the body they have in the here and now. All classes are approached with encouragement, enthusiasm, and humour, the last probably being the most important ingredient. Give it a try – feel the difference yourself, physically and mentally.