With symptoms such as hot flushes, insomnia, brain fog and weight gain, the menopause can be a real struggle for many women. But for some it can be made easier with these fitness tips.
The most important thing is that women are proactive before it happens, not reactive when it does. That means learning how to exercise to combat falling hormone levels, especially oestrogen.
As your oestrogen recedes, pounding on the treadmill for an hour at a time isn’t going to serve you now, as it stresses the body and raises the hormone cortisol, which lessons the ability of oestrogen and progesterone to do their jobs.
Exercise is great at getting you to sleep, especially if you go for a power walk in the early-ish morning, which is good for stabilising your circadian rhythms and helping your body know when it’s time for bed later on. However, getting the right balance, and including rest and recovery days, is crucial.
The longer you exercise, the higher the cortisol level is raised, and the more it contributes to the frequency and severity of your symptoms. Some cardio exercise is good for strengthening muscles around the bones, but it shouldn’t be done every day, nor for hours at a time.
Around the perimenopause women are in a state of psychological flux, as they are when they’re teenagers or in pregnancy, and it leaves them vulnerable to the onset of new health conditions. As a principal, mid life women should opt for shorter bursts of exercise, perhaps 15 minutes long, with an element of resistance training built in alongside the cardio.
Muscle mass decreases by 5% per year from the age of 40, and speeds up as we go into our 50s. Short bursts of HIIT (High Intensity Interval Training) give you a kick of natural growth hormone, which triggers the process of recovering crucial muscle that we really start to lose in midlife. There’s no question that falling oestrogen causes aches and pains, but if you go into it with a strong posture and properly engaged glutes, you’re far less likely to suffer.
Try this recommended exercise alongside keeping hydrated and following a healthy whole grain diet for the best results.
Keeping fit is bound to make you feel better both physically and mentally, but if you are suffering with severe symptoms of the menopause, speak to your GP.
By creating a fitness routine you provide yourself with a structured approach to gaining and then maintaining a strong, healthy body and a strong healthy mind.
You may not be an elite athlete who is supported by a whole lot of other professionals (trainers, nutritionists, physiotherapists, etc) but that doesn’t mean you can’t benefit from the same smart system that helps them maintain their focus.
So, what is it you need to put together?
1. Visualisation
The power of the mind to affect fitness is undeniable. New studies show that by visualising our self performing a specific physical activity we are priming our brain and body to do it. What’s more we prime our self to do it well even when we don’t really feel like it.
The power of visualisation to help us overcome obstacles is so well documented that there are now studies on how it can be used in sports rehabilitation to help overcome sports-related injuries faster.
Visualisation or mental role playing helps the brain allocate attention. This changes the way mental resources are apportioned and focus is directed. The brain is absorbed in the role that’s visualised and many of the obstacles that prevent us from exercising, such as tiredness, stress, lack of organization, are diminished in our perception and removed.
2. Focus
Exercise is the means through which we reprogram the body and brain. Even a single session of physical exercise affects our memory and improves our ability to learn. Sustained exercise helps the brain create thicker, better connections that lead to improved cognitive function.
In order to do this in the first instance, we need to be able to focus on something that is important to us. Something that will get us moving even on days when we don’t want to.
The trick is to find a way to activate the brain’s reward system so that a dopamine spike is experienced each time, which leads to associating exercise with a pleasurable sensation and some anticipation.
In order to achieve this, you can keep track of exercise with a fitness tracker or a diary of workouts done, work on a monthly challenge where each day is crossed out, work towards a realistic and specific goal such as improving the number of push-ups you can do, or the distance you can run or the length of time you can exercise.
These are goals which provide a focus. To be able to use this to motivate our self even when we feel tired, low and dispirited we must have a clear target that is achievable, a finite period of time to achieve it in providing us with an end in sight and a clear means of recording it all in a way that shows progression towards our goal. Use whatever works easiest for you, as long as it motivates you to keep on going.
3. Variety
The next element we need is a means of maximising the benefits of the time we invest in exercise. Because we haven’t got hours and hours to waste we need to be able to get the most from whatever time we put in.
The best way we can do that is by providing our muscles with a mixed bag of exercises each time. That way the body doesn’t optimise its fitness routines, we stay fresh and motivated as boredom doesn’t get the chance to set in and we see fitness and health benefits much faster.
By choosing a variety of workouts, changing up and even sometimes changing down the tempo of our exercise routines and also trying various types of exercises, we ensure that the stimulus to which the body responds with adaptations, remains fresh and challenging.
4. Nutrition
Food is fuel. The quality of the fuel we ingest determines how quickly out body responds to the physical, mental and psychological demands being made of it.
Research shows that there is a direct link between building strength and a diet that supports it. There is also a direct link between what we eat, long-term and how it affects bone strength which, in turn, affects the health of our brain.
Most of us are locked into some type of eating routine because we like it, we find it easy to use and we are accustomed to it. By experimenting with healthier options and small reductions in the ingestion of food stuffs like unsaturated fats and sugar that we know are harmful to us we can deliver small, consistent boosts to our fitness and overall health.
5. Support
Sustaining a weight-loss or health and fitness drive, entirely on our own soon depletes our mental and physical resources and makes it hard for us to stick to it. And this can lead to failure.
This is where emotional support really helps. Studies have shown that weight-loss and fitness routines undertaken in a virtual or real-world community setting deliver better results by helping the participants stick to what they are doing when they feel low.
Studies show that those who workout with others have a high success rate, benefitting from the added motivational boost that a friend, a family member, or trainer can add to their fitness routine.
With the global pandemic causing gyms to lockdown in 2020 and 2021, the fitness industry has had a massive shakeup. So what’s going to be trending in 2022?
1. Weighted Hula Hoops
In 2021 weighted hula hoops took centre stage on TikTok, with close to 200 million views alone under the hashtag #weightedhulahoop.
While the hula hoops we all fondly remember swinging around our hips as children weigh less than half a kilogram, the weighted versions can be as heavy as 3kg and are said to help strengthen your core, improve posture and balance, strengthen your lower body muscles and improve your flexibility and cardiovascular health.
2. ZUU
ZUU started out as a HIIT workout designed for the Elite Sports & Armed Forces in Australia and has since taken the fitness world by storm. ZUU uses movements inspired by animals, like bear crawls, frog squats, gorilla walks and donkey kicks, to work up a sweat.
Commonly referred to as one of the most challenging workouts of the moment, the intensity and use of your own bodyweight results in increased cardiovascular endurance, functional strength and flexibility.
3. Stroller Fitness
Stroller (or Pram for us British folk) fitness has been around for a while – it’s a great way for time-strapped parents to exercise while bonding with their baby, and it seems this form of fitness has been increasing in popularity again.
You can vary the intensity of the walk with the pram, add in single or double arm chest presses by pushing the pram away from and back to you, incorporate lunge walks and even work on some stretches while holding onto the pram. It goes without saying that precautions need to be taken to ensure the safety of your child.
4. Reverse Running
Running backwards is another trend that isn’t by any means new, having first picked up popularity in the 80’s. With a 50% increase in monthly global searches since the end of 2020, there is clearly renewed interest in this activity.
Some of the benefits of reverse running are said to include reduced impact on the knees, more calories burned vs traditional running, reduced imbalances between anterior and posterior muscles, and improved posture.
5. Trapeze Classes
Aerial fitness found its way into mainstream exercise classes with a multitude of options for people interested in a different form of workout – pole fitness, aerial silks and aerial hoops are also popular methods. However, trapeze classes have seen the biggest increase in interest.
The trapeze is a great confidence builder and allows you to work on your strength, practice balance and improve body control and awareness, all while learning an artform that dates back to the mid-1800’s.
Oxytocin is a hormone that makes us feel bonded and trusting, but also helps in the release of mood-boosting chemical messengers, dopamine and serotonin – and you can think your way to greater levels of both.
When researchers in Japan measured oxytocin in people practising the Arigato Zen form of meditation (which involves chanting the Japanese for ‘thank you’), they found it rose by 36% on average.
Another form of meditation called Loving Kindness meditation, where you wish wellness and happiness on people you like and even those you don’t, also raised levels.
Practising kindness on a regular basis produces direct physiological changes in the brain and body in these areas. The part of the brain that controls it just starts to grow.
Our diet has a huge impact on how well we sleep, but what should we be eating – and avoiding – to ensure we get a good night’s rest?
Sleep-friendly foods:
Oily fish This is a high in omega-3 fatty acids and vitamin D, which increased levels of serotonin. This is later converted into melatonin, the sleep hormone. Sardines, mackerel and tinned salmon are excellent sources.
Whole grains A low-fibre diet is associated with lighter, less restorative sleep. Fibre helps balance blood sugar and is good for your gut flora and cardiovascular system, in turn helping sleep. Try to eat wholegrains like wholemeal bread, brown rice and wholegrain cereals.
Nuts and seeds Many, like sunflower seeds and Brazil nuts, are high in magnesium, which is commonly referred to as the sleep mineral.
Probiotics Fermented foods like sauerkraut, kimchi and yoghurt are thought to help promote good gut bacteria. This correlates with better quality of sleep.
Protein Protein-rich foods like turkey and peanuts contain tryptophan, and amino acid that helps us doze off more easily. Protein also makes us feel fuller for longer, meaning we are less likely to give in to snacking!
Nighttime no-nos:
If you’re struggling to sleep soundly, you should avoid the following…
Caffeine Coffee, tea and most energy drinks contain caffeine, a stimulant that affects our ability to nod off. Have a couple of cups of coffee in the morning but switch to herbal teas after midday.
Alcohol You might feel it’s easier to drift off after a glass of wine but alcohol is proven to disrupt sleep because it can cause us to skip the vital first stage of sleep, known as REM (rapid eye movement). Worse still, alcohol upsets our blood sugar levels and leads to dehydration. There are all sorts of mechanisms by which alcohol disrupts sleep.
Sugar White carbs and sugar-based foods reduce sleep quality. If you’re having blood sugar highs and lows, your body’s constantly trying to balance everything, which is a stress on your system.
Snacks High-fat foods like cakes and crisps are harder to digest and can cause issues at bedtime when our digestive system should be winding down.
Feed the good bugs in your gut, reduce inflammation and put your brain into ‘grow’ mode: all things that can help with depression and anxiety. Pick the food you enjoy eating most from each category below and fill up on more of them.
Leafy greens Spinach, kale, rocket and chard contain plenty of fibre and vitamin A, linked to the brains ability to grow. The vitamin C counteracts free-radical damage.
Aim for: chopped greens every day. Get more: blend kale into a smoothie.
Rainbow fruits and vegetables Nutrients in purple, red and orange foods reduce inflammation.
Aim for: a handful with each meal. Get more: roast, stir-fry or use as the basis for pasta sauces and stews.
Seafood Seafood helps you get the long-chain omega-3 fatty acids that your brain needs to stimulate nerve-growth factors.
Aim for: two seafood meals each week. Get more: turn mild-tasting fish into tacos, or serve steamed mussels over pasta.
Nuts, beans and seeds Rich in brain nutrients including fibre, zinc and iron – important for your red blood cells.
Aim for: at least a small handful every day. Get more: add walnuts to a smoothie, or throw black beans into your favourite soups or stews.
Eggs and dairy Eggs contain protein, B vitamins, which help regulate brain chemicals, and choline, linked to fewer anxiety symptoms.
Aim for: five to seven eggs and three to five servings of dairy (ideally fermented) per week. Get more: whip up a vegetable frittata.
Meat With the rise of vegan and vegetarian lifestyles, many of us feel conflicted about eating meat. Still, it’s a potent source of iron, protein and B12.
Aim for: three servings per week (not required). Get the right stuff: grass-fed beef has fewer calories and better fats for your brain.
Rise and shine Training under the sun raises your vitamin D levels, giving you more than just a mood boost. It supports the immune system and is essential in the absorption of phosphorus and calcium. It aids bone health, helps weight loss and is a crucial ally in fending off illness.
Sweat it out By making your body work harder to keep cool, outdoor training can boost cardio fitness in as little as five days. There are two theories as to why this happens: that heat improves the bodies ability to deliver oxygen to the tissues that need it; and that it increases bloodflow, causing positive adaptation to our blood vessels.
Brighter minds Get up from your desk and go outside at lunchtime. Breathing in fresh air improves your ability to think clearly, as well as helping to alleviate stress and anxiety. Up the ante with a group or partner workout: exercising with others releases serotonin – AKA the feel-good hormone.
Glow up The combination of oxygen and sunshine acts as a kind of muscle Miracle-Gro. Breathing in fresh, outdoor air increases our blood oxygen levels, accelerating muscle repair. Plus, if your training routine feels stale, taking it outside can help you by firing up your motivation.
Better habits Making gains in the sun could also help those who struggle not to devour double helpings of their post-workout refuel. To regulate temperature, your body cuts back on digestion, reducing your appetite. We are likely to rehydrate more often, too, and choose foods that compliment our training.
If gaining muscle is on your radar – and I’m not just talking about bulking up Arnie-style!) – you’ll know that there is a lot of advise out there on the best strategy. A combination of weight exercise and good nutrition will definitely put you on the right road for success. But of the two, is one more effective than the other at helping to build muscle?
You can’t add on muscle mass without any building blocks, which means you need to be taking in more calories then you’re burning off. The tricky part is to ensure that those extra calories end up stored where you want them.
A surplus of between 250kcal and 500kcal per day is recommended. Protein (1.5–2.2g per kilo of bodyweight) will help your muscles repair and grow. Carbs will feel your workouts, and nutritious fats will maintain healthy hormone levels.
Hypertrophy occurs when a muscle is repeatedly stressed, which means pushing yourself to your limits until those limits increase. Research shows that the load doesn’t significantly affect hypertrophy, so long as you’re working close to the point of failure. Keep your rep ranges between eight and 12, using weights that are at least 60% of your one-rep max. Slow and heavy(ish) wins the race.
Feeling tired even at just the thought of your next workout session? Here is a look at whether exercise or diet are more effective in boosting your energy.
Exercise triggers the release of invigorating neurotransmitters such as norepinephrine and dopamine, while also boosting blood flow to the brain. In one study, 10 minutes simply walking up and down stairs proved a better booster shot then 50mg of caffeine.
Be wary of overdoing it, though. One major cause of fatigue is stress. When prolonged, this can cause a malfunction whereby your body is constantly pumping out excess cortisol. In this state, upping your exercise will only make your body more stressed.
A targeted diet is a more reliable energiser. For optimal mental and physical stamina, it is recommended a macro split of 30% protein, 30% fat and 40% carbs. Low-carb diets can cause a drop in energy. Include high-fibre foods such as wholegrains, beans, lentils and potatoes in every meal to drip-feed your body energy throughout the day.
In addition to this, make sure you’re getting enough magnesium (wholegrains, leafy greens), iodine (seafood, iodised salt), vitamin D (fatty fish, eggs) and B12 (red meat, shellfish).
