Night sweats, irritability or hot flashes–these symptoms can only mean one thing. Called menopause, these symptoms signal the end of fertility for most middle-aged women, and it’s definitely not pleasant.
There may be a natural way to alleviate some of these symptoms, however, according to a new study published in the journal Maturitas.
The findings, which were first reported earlier this week, reveal that getting regular exercise in the form of aerobic exercise or strength training had fewer hot flashes, less anxiety or depression, and overall felt better about their bodies.
Those who did not exercise regularly were more likely to have menopause symptoms, however.
“There is pervasive evidence to suggest that lifestyle modifications can improve cognitive and physical function, decrease morbidity and improve survival and therefore adopting a healthy lifestyle during this ‘sensitive’ time is likely to improve women’s health and wellness through midlife and beyond,” write Debra Anderson and Charlotte Seib in an accompanying editorial for Maturitas. “The emerging evidence that exercise may now be seen as a useful intervention strategy for the alleviation of menopausal symptoms provides health professionals, with a new intervention for use in the care of menopausal women.”
For the study, researchers sent out questionnaires to 2606 women found in Finland’s population registry all born during the year 1963, giving them an average of 49 during the study. Of the 2606 women surveyed, 23 percent met the requirements for menopause, having not menstruated for a year.
The questionnaires asked fairly simple but specific questions, ranging from their physical activity to quality of life, both factors involved in menopause. From these findings, researchers determined how many of them met the requirements of being physically active on a regular basis–at least 2.5 hours of moderate activity or 1.25 hours of vigorous activity, according to the study.
By the end of the study, researchers determined only 51 percent of them were physically active.
Researchers then compared their quality of life to how often they stayed active, and results were good–but only for the women who were physically active. While the women who stayed active had less anxiety, hot flashes, and an improved mood, the women who did not exercise regularly had more severe symptoms.
There was no doubt these effects were tied to their activity.
“Indeed, regular moderate to vigorous physical activity has been linked with generally good cognitive and physical function and a significant reduction in all-cause mortality,” write Anderson and Seib. “It is also likely that by intervening in these aspects of health it will undoubtedly have an impact on subjective health measures and self-perceived quality of life.”
Bottom line? If you’re at risk of developing menopause soon and you’re not active, it’s time to make a change.
What You Should Do
If you haven’t already, adding at least 2.5 hours of moderate physical activity–that’s just over 21 minutes per day–to your weekly schedule could make a big difference in your menopause symptoms, say researchers. It doesn’t matter how you exercise either; just make sure to stay active!
Readers: How do you stay physically active?
Sources:
Exercise Helps Menopause Symptoms and Quality of Life – MedScape.com
Does Exercise Alleviate Menopausal Symptoms in Women? – Maturitas.org
About The Author: Zero to Hero Fitness!
Our mission at Zero to Hero Fitness is to help you to finally lose the weight and keep it off, strengthen your body and mind, and experience naturally high levels of energy throughout the day. We believe everyone, regardless of your past or current struggles with your health or fitness, can greatly improve on your existing condition and live life in your best body possible.