Fitness focus - Sweating through hot flashes

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 fl ashes, 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.