Relieve Signs of Menopause with Exercise

iStock_000012211131SmallHeart disease is the #1 cause of death among American women.  It causes more than ten times the number of deaths than breast cancer does.  Menopause symptoms are often confused with heart disease and menopause symptoms are generally widely known.

Whether there’s a link or not between menopause symptoms and heart disease is being researched but without any conclusive evidence to date.  Menopause information abounds on the benefits of menopause relief.  Typically, with all the controversy over hormone replacement therapy, many women today are turning to natural hormone replacement therapy for menopause relief. Early menopause symptoms can generally be offset by an exercise regimen, which experts report can be as easy as walking for 20 minutes daily.  Early menopause symptoms can further be treated with light stretching exercises with 20 minutes of walking.

It is very important to have a lifestyle that includes plenty of active exercise, 20-60 minutes per session, 3-5 times per week. This aerobic activity helps the heart work at its best by allowing it to pump more oxygen-rich blood with each beat, resulting in a slower resting heart rate.

Relieving your menopause symptoms with exercise starts by making sure you are in overall good health.  Conditions such as high blood pressure or heart disease should be treated and under control before starting.  Menopause symptoms such as hot flashes can be exacerbated by strenuous exercise so staying cool and drinking plenty of fluids is important during the exercise session.  Night sweats may require more strenuous exercise to assure a good night’s sleep.  One of the other signs of menopause is osteoporosis, which is significantly helped by exercise due to the strengthening of bone mass that occurs.

It’s not certain yet whether physical inactivity or the naturally occurring change in hormones during perimenopause and menopause cause the loss in muscle mass and increase in fat.  Perhaps it is a combination of the two.

It is known, however, that these changes happen in menopause-aged women.  Fat metabolism becomes lower as estrogen levels decrease, thus, body weight goes up.  Lipids, or fats, in the blood increase during menopause, and that determines the cholesterol count.

Eating a diet rich in fiber, both soluble and insoluble, is beneficial in lowering cholesterol.  That type of diet helps the body move extra cholesterol out of the system by binding it with bile.

Additionally, there is some evidence that some menopause symptoms, such as insomnia, depression and hot flashes, can be alleviated by exercise.

Signs of menopause can be offset by a regular exercise regimen; be sure to include plenty of fluids and light dress during the session. Natural hormone replacement therapy is an excellent complement to a regular exercise regimen to offset menopause symptoms.

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