Facing Menopause: Debunking the Myths for Better Wellness

Jessica Bento, Physical Therapist (Creator DVRT Restoration Certification, DVRT Rx Shoulder, Knees, Pelvic Control, & Gait Courses)

Menopause is a significant phase in a woman’s life, marking the end of her reproductive years. This transition can bring about various physical and emotional changes, including hot flashes, weight gain, mood swings, and a decline in bone density. While hormone replacement therapy (HRT) is a well-known option to alleviate some of these symptoms, many health professionals recommend that women prioritize lifestyle changes—specifically exercise, nutrition, and stress management—before considering HRT. Now, that hormonal therapy dominates the social media landscape, we should be looking to understand lifestyle habits we can control. Even if one is going to use HRT, it is STILL important that we think of lifestyle as a priority.

Here’s a closer look at why these elements are crucial during menopause.

Understanding Menopause

Menopause typically occurs between the ages of 45 and 55, with an average age of onset around 51. It is characterized by a decrease in the production of hormones such as estrogen and progesterone, leading to a variety of symptoms. While HRT can help alleviate these symptoms by supplementing hormone levels, it is not without risks, including potential cardiovascular issues and certain cancers (1,2,3) . I am not demonizing HRT for women, but they should be greatly discussed with one’s physician and probably NOT the social media “experts”. The good news though is that if we explore non-hormonal interventions we can have very positive benefits.

The Importance of Exercise

1. Physical Health Benefits: Regular exercise is vital for maintaining a healthy weight, improving cardiovascular health, and enhancing bone density. During menopause, women are at a higher risk of osteoporosis, making weight-bearing exercises such as walking, running, and strength training essential. Studies have shown that women who engage in regular physical activity are less likely to experience severe menopausal symptoms.

2. Mental Health Improvements: Exercise is known to release endorphins, which can significantly improve mood and reduce feelings of anxiety and depression. Many women experience mood swings during menopause, and regular physical activity can help stabilize these fluctuations, providing a natural way to enhance emotional well-being.

3. Sleep Quality: Menopause can disrupt sleep patterns, leading to insomnia or poor sleep quality. Regular exercise can help regulate sleep cycles and enhance the overall quality of sleep, making it easier to cope with the challenges of menopause.

4. Social Interaction: Group exercises or fitness classes can also provide social support, which is important during this transitional phase. Connecting with others can help combat feelings of isolation that some women experience during menopause.

 

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Coach Robin Paget shows great workouts can be done at home and with minimal equipment. Fitness should be accessible to anyone to benefit.

Nutrition Matters

1. Balanced Diet: Nutrition plays a crucial role in managing menopausal symptoms. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can mitigate weight gain and reduce the risk of chronic diseases. Essential nutrients such as calcium and vitamin D are particularly important for bone health (4,5).

2. Managing Weight: Hormonal changes during menopause can lead to weight gain, particularly around the abdomen. By prioritizing nutrition and focusing on mindful eating (6), women can manage their weight more effectively. Incorporating high-fiber foods can also promote satiety and support digestive health.

 

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Nutritionist and fitness coach, Megan Berner shares some helpful strategies and you can find more in her nutritional program with us HERE 

3. Mood Regulation: Certain foods can have a positive impact on mood. Serotonin, a neurotransmitter that contributes to feelings of well-being and happiness, is influenced by diet. Foods rich in omega-3 fatty acids (like fish and walnuts) and those containing complex carbohydrates (like whole grains) can help regulate mood and improve overall mental health.

4. Hydration: Staying hydrated is essential, especially as dehydration can exacerbate menopausal symptoms. Drinking enough water can help with skin elasticity, reduce fatigue, and improve concentration, making it easier to navigate daily challenges.

Stress Management Techniques

1. Mindfulness and Meditation: Stress can significantly worsen menopausal symptoms. Practices like mindfulness and meditation can help women manage stress levels effectively. These techniques promote relaxation, reduce anxiety, and improve overall mental health (7, 8)

2. Meditative Movement: Incorporating meditative movements like we show in our Myofascial Integrated Movement programs into daily routines can enhance physical flexibility while also promoting mental well-being. These types of exercise use breath work at the same time along with mindfulness to help improve stress and improve focus, offering a holistic approach to managing menopausal symptoms (9).

Check out more about our MIM programs HERE and while our Mobility Balls are almost sold out you can still grab some HERE 

3. Seeking Support: Connecting with others—whether through support groups, friends, or family—can provide emotional relief and practical advice. Sharing experiences with others going through similar challenges can foster a sense of community and understanding (10)

The Case for Prioritizing Lifestyle Changes

While HRT can be effective for some women, it’s important to consider the potential risks and side effects. By prioritizing exercise, nutrition, and stress management, women can take control of their health and well-being during menopause. These lifestyle changes can provide a natural and effective way to manage symptoms, improve quality of life, and reduce the reliance on medication.

1. Holistic Approach: Focusing on lifestyle changes allows for a more holistic approach to health. Instead of relying solely on hormonal interventions, women can enhance their overall well-being, addressing both physical and emotional aspects of menopause. This may not resolve all symptoms, but find that they aren’t as overwhelming as we can get end up experiencing. While HRT can be something one discusses with their doctor, the reality is that we should start with really important and foundational concepts like acceptance. Many women in the menopause landscape are often taught to fight and rebel against what is happening and that may seem like a reasonable option because it can be unpleasant and leaving many to feel lost. However, acceptance is a key method in actually helping women really deal with these changes of life more successfully and research shows it can lower the impact of many menopausal symptoms (11).

2. Empowerment: Taking charge of one’s health through exercise, nutrition, and stress management can be empowering. Women can feel more in control of their bodies and their experiences during menopause, fostering a sense of agency. While there is a large focus on the hormonal changes that occur during this period in a woman’s life (and those changes are very real) we often neglect focus on the how life itself is changing in many aspects for women. Kids leaving home, closer to retirement age, the fact society isn’t so kind to women as we age, are all things that can also impact how we experience menopause. Feeling more empowered and finding meaning during this time in our lives can have a very positive impact.

3. Long-term Health: Many of the benefits of exercise and proper nutrition extend beyond menopause. By adopting healthy habits during this phase, women can set the stage for better health in later years, reducing the risk of chronic diseases and improving overall longevity. We live in an age of quick fixes being promised from “this or that”, but the real answer lies in consistent habits we build over time.

Menopause is a natural phase of life, and while it can bring real challenges, prioritizing exercise, nutrition, and stress management can significantly impact a woman’s experience. If you are considering hormone replacement therapy, we should equally if not more so, explore these essential lifestyle changes, which not only address menopausal symptoms but also contribute to overall health and well-being. By taking proactive steps, women can navigate menopause with confidence and grace, embracing this new chapter of their lives. Instead of fighting nature, finding ways to work with it can help us experience menopause very differently.

Finding the RIGHT fitness and lifestyle program for you is key! Don’t do what is best for others and find what brings you joy and empowerment.

 

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References:

1. Rossouw JE, Anderson GL, Prentice RL, LaCroix AZ, Kooperberg C, Stefanick ML, Jackson RD, Beresford SA, Howard BV, Johnson KC, Kotchen JM, Ockene J; Writing Group for the Women’s Health Initiative Investigators. Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results From the Women’s Health Initiative randomized controlled trial. JAMA. 2002 Jul 17;288(3):321-33. doi: 10.1001/jama.288.3.321. PMID: 12117397.
2. Anderson GL, Limacher M, Assaf AR, Bassford T, Beresford SA, Black H, Bonds D, Brunner R, Brzyski R, Caan B, Chlebowski R, Curb D, Gass M, Hays J, Heiss G, Hendrix S, Howard BV, Hsia J, Hubbell A, Jackson R, Johnson KC, Judd H, Kotchen JM, Kuller L, LaCroix AZ, Lane D, Langer RD, Lasser N, Lewis CE, Manson J, Margolis K, Ockene J, O’Sullivan MJ, Phillips L, Prentice RL, Ritenbaugh C, Robbins J, Rossouw JE, Sarto G, Stefanick ML, Van Horn L, Wactawski-Wende J, Wallace R, Wassertheil-Smoller S; Women’s Health Initiative Steering Committee. Effects of conjugated equine estrogen in postmenopausal women with hysterectomy: the Women’s Health Initiative randomized controlled trial. JAMA. 2004 Apr 14;291(14):1701-12. doi: 10.1001/jama.291.14.1701. PMID: 15082697.
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7. John JB, Chellaiyan DVG, Gupta S, Nithyanandham R. How Effective the Mindfulness-Based Cognitive Behavioral Therapy on Quality of Life in Women With Menopause. J Midlife Health. 2022 Apr-Jun;13(2):169-174. doi: 10.4103/jmh.jmh_178_21. Epub 2022 Sep 16. PMID: 36276630; PMCID: PMC9583372.
8. Sood R, Kuhle CL, Kapoor E, Thielen JM, Frohmader KS, Mara KC, Faubion SS. Association of mindfulness and stress with menopausal symptoms in midlife women. Climacteric. 2019 Aug;22(4):377-382. doi: 10.1080/13697137.2018.1551344. Epub 2019 Jan 17. PMID: 30652511.
9. Innes KE, Selfe TK, Vishnu A. Mind-body therapies for menopausal symptoms: a systematic review. Maturitas. 2010 Jun;66(2):135-49. doi: 10.1016/j.maturitas.2010.01.016. Epub 2010 Feb 18. PMID: 20167444; PMCID: PMC3031101.
10. Divya, K. L; Nimithamohan, K.; Bilimale, Anil S.; Muralidhar, Kiranmayee1; Krupp, Karl1,2; Madhivanan, Purnima1,2. Role of Social Support in Reducing the Severity of Menopausal Symptoms among Women Living in Rural Mysuru, Karnataka: An Analytical Cross-sectional Study. Journal of Mid-life Health 15(1):p 12-18, Jan–Mar 2024. | DOI: 10.4103/jmh.jmh_180_23
11. Yazdkhasti M, Simbar M, Abdi F. Empowerment and coping strategies in menopause women: a review. Iran Red Crescent Med J. 2015 Mar 20;17(3):e18944. doi: 10.5812/ircmj.18944. PMID: 26019897; PMCID: PMC4441783.