Fitness focusSweating through hot flashes

By MaryAnn Molloy

An American College of Sports Medicine-certified personal trainer with more than 15 years of experience in the health and fitness field, she runs Healthy Body, Fit Mind of South Portland. Her Web site is www.healthybodyfitmind.com.

During menopause, hormone production begins to decline in the ovaries. This begins in the mid to late 30s, increases in the 40s and by the 50s, menstruation usually ceases altogether.

Menopause is an individual experience that varies from mild to life-altering The shifting and fluctuating of hormones can create symptoms such as hot flashes, irritability, sleep disorders, depression, stress and anxiety

The most common symptom for most women is weight gain. Women can put on a minimum of 10 to 15 pounds during the menopausal years. The gain tends to accumulate in the abdominal region, which poses even more health issues if not addressed.

While losing weight is difficult during that time, the good news is that lifestyle changes made now will provide important health benefits going forward. These changes include calorie reduction, portion control, avoiding fad diets, drinking sufficient amounts of water and increasing physical activity through exercise.

The focus on exercise is important on many levels. Regular exercise strengthens heart and bones, helps control weight and helps alleviate stress and bouts of depression. Exercising or being physically active must be done consistently in order to prevent metabolism from slowing down.

Based on a recent study in the Journal of Women and Aging, the Arthritis Foundation concluded that “exercise produces similar benefits to Hormone Replacement Therapy.”

Exercise increases estrogen levels, which in turn help control or even eliminate hot fl ashes. Aerobic activity can increase metabolism, burn fat and boost levels of serotonin, often referred to as the “feel good” hormone. This in turn helps relieve stress, anxiety and mild depression. One of the simplest ways to incorporate aerobic activity is through walking. Increase the duration in intervals. Start at 10 minutes a day and increase by a minute a day. Easing into it will help make it more of a habit. Other aerobic activities that increase the heart rate are dancing, speed cleaning, swimming, gardening, cycling and chasing the grandchildren. There are also a lot of fun group fitness classes for these days, from Zumba to Nordic walking and kettle balls.

Strength-training exercises involving resistance or weights increase lean muscle and help prevent osteoporosis. Strength training (involving resistance such as rubber bands, hand weights or body weight) increases bone density, increases metabolism and burns more fat, even at rest.

There are many benefits to including exercise as a tool to address menopausal symptoms. Just as important to consider is that physically inactive women are more likely to suffer from heart disease, obesity, high blood pressure, diabetes and osteoporosis. Those who are not sure where to begin should start out slowly and get moving more than what the usual daily routine entails. Consulting a certified personal trainer or joining a health club are also options to consider.