Menopause Active

Menopause has been in the news a great deal recently - and for good reason. With 51% of the population going to go through the menopause, this is a significant number and it is all to do with health, happiness and wellbeing.

Everyone's menopause journey is different. And it all depends on what you bring to the table, from your genetic history, the active life you led, the food you ate, whether you have had cancer, or surgery, if you are on contraceptives, and even, if you have had children on not.

Each of these things change the way that your body manages menopause and it is all to do with our hormones. That is why is it not quite right to say "it's natural" because whilst evolutionary women* (this includes, non-binary, trans and however you wish to identify x) are designed to stop being fertile after the 50, the impact of losing a hormone can have a significant impact on you.

Sometimes this impact is physical - you put on weight, you feel more tired, you have more arthritis, or things that you generally associate with ageing, or it might be more cognitive and mental health, where you feel a bit anxious or depressed, have lost your mojo or get stressed out.

As you know, I have spent a great deal of time researching the ways that menopause influences us following my rapid journey when I lost both ovaries in an ovarian cancer scare. I have since worked with the YMCA to get together a course for fitness professionals to understand why being active is of such great importance.

And I just wanted to share with you some of the main headlines, which if you have had a natural menopause (think, maybe finishing your periods after the age of 52 or still being on contraceptives after this age, having an active history, good lifestyle, not smoking, light drinking, children) then you will still benefit from this information, because natural ageing also has an impact. But if you are like me, and have an oestrogen profile of someone who is over 80, then listen up. This advice could literally save you.

Why being active matters so much

As a long time fitness instructor, I quite often get the eye-roll when I suggest that maybe exercise helps (!) - fair enough, it is a bit like your dentist telling you that you need to brush your teeth. But hear me out. Because being active is all about getting oxygen levels up, and in particular to your brain.

Now, normally, we see fitness programmes all about looking better, losing weight and getting more tone - and I will come to the benefits of these, but let us look first to our brain, as it is here we need to start with if you are feeling anxious/tired/depressed/insomnia/hotflush/tiredout etc - detele or add as you wish.

Menopause can impact brain function and emotional wellbeing due to declining oestrogen levels. Oestrogen supports memory, attention, and learning. Its reduction has been linked to a greater risk of cognitive decline and sleep disorders.

Diet, particularly one rich in antioxidants like the Mediterranean diet, can help protect brain health. Sleep quality is also crucial, as good sleep helps with memory and cognitive function. During menopause, the risk of sleep-disordered breathing, such as sleep apnoea, increases, affecting overall sleep quality and brain health.

Statistics show dementia has been one of the leading causes of death for women in the UK since 2011. In 2020, dementia accounted for 12.5% of all female deaths, with around 46,000 women affected, making women more than twice as likely to die from dementia than men.

Moderate aerobic exercise has multiple mental health benefits:

• Reduces anxiety and stress, with low-intensity exercises proving more effective than high intensity.

• Enhances serotonin levels, lifting mood and reducing muscular tension.

• Improves sleep quality by promoting restorative slow-wave sleep.

  
  

Activities like yoga and tai chi, which combine gentle movement with breath control, are especially effective in reducing stress and improving balance and flexibility, making them ideal for menopausal women seeking holistic wellbeing.

Menopause, Weight Gain, and Cardiovascular Health

During menopause, many women experience weight gain, particularly around the abdomen. This weight gain, driven by hormonal changes, can impact heart health and increase the risk of cardiovascular disease (CVD).

Oestrogen, which declines significantly in menopause, typically helps to control fat distribution, maintain a healthy metabolism, and protect the heart through its anti-inflammatory properties. Without sufficient oestrogen, fat storage shifts towards the abdomen, increasing CVD risk.

Heart disease is a leading health concern for menopausal women. In fact, cardiovascular disease kills nearly twice as many women as breast cancer, with around 35,000 women dying from CVD annually in the UK, compared to 12,000 from breast cancer in 2020.

Large-scale observational studies consistently show that early menopause, whether natural or surgically induced (such as through oophorectomy), is linked to a 20–50% increased risk of cardiovascular disease (CVD).

Lifestyle factors like effective stress management, good nutrition, and regular physical activity may help support ovarian health and potentially influence the timing of menopause, although genetic and medical factors also play a significant role.

However, did you know that postmenopausal women experience a 33% decrease in body fat oxidation and a 19% reduction in energy expenditure during exercise? - meaning the same level of exercise produces fewer results compared to premenopausal years.

Lifestyle, Activity, and Bone Health

A woman’s lifestyle before and during menopause plays a major role in managing CVD risk. Regular physical activity, including aerobic exercises and resistance training, supports healthy weight, circulation, and blood pressure—all crucial for heart health.

On the other hand, a sedentary lifestyle increases the likelihood of abdominal weight gain, higher cholesterol, and cardiovascular issues. Active lifestyles not only benefit the heart but also contribute to bone health. Women who exercise throughout life generally enjoy higher bone density, reducing the risk of osteoporosis, a condition affecting over 3 million people in the UK. After menopause, the risk of bone thinning and fractures rises sharply.

Key strategies to support bone health during menopause:

• Exercise: Weight-bearing and resistance exercises help maintain bone strength and reduce fracture risk.

• Nutrition: A diet rich in calcium and vitamin D is essential. Dairy, leafy greens, and fortified cereals are good sources; supplements may also be necessary.

• Avoid Smoking and Limit Alcohol: Both smoking and excessive alcohol accelerate bone loss.

• Consider HRT: Hormone replacement therapy can help preserve bone density, especially if you have lost your ovaries through surgery or cancer treatment, but medical advice is crucial to weigh its benefits and risks.

  
  

For women navigating menopause, a balanced lifestyle can significantly reduce health risks and improve quality of life, supporting the journey with both physical and emotional resilience.

Menopause brings various health challenges, from weight gain and cardiovascular risks to changes in bone, cognitive, and pelvic floor health.

A major factor is the decline in oestrogen, which affects fat distribution, heart health, and bone density. Lifestyle choices—particularly around exercise, diet, and overall activity—play a vital role in managing these risks.

Physical activity helps maintain a healthy heart, bones, and mental wellbeing, while a nutritious diet rich in calcium and vitamin D supports bone strength. Mindfulness practices like yoga and tai chi can ease stress, improve balance, and enhance sleep quality, promoting holistic health during menopause.

Navigating menopause can feel overwhelming, but with the right knowledge and lifestyle adjustments, women can effectively manage their health during this transition.

I always find the following top ten tips do sound a bit dry...but bear with me. There is nothing wild, new or interesting in this list that you are probably not aware of. BUT, and it is a big but, the information that I have read about the impact of losing oestrogen makes these items suddenly feel like a helpful friend. You see so many people telling you about taking a pill to sort things out, when in fact, we have that ability at our finger tips - and 9/10 most of this cost nothing. Maybe your time, but investing in yourself will pay you back because you will feel better - I promise. I went through a hellish time in early menopause, grieving the loss of what I had, finding the physical and mental changes debilitating - and I am not saying it is easy now. I frequently want to "give in" and think whats the point. But then I get really cross. I am angry at the way that fitness is promoted as a way of "looking different" when in fact is is such a vital component of our quality of life.

I have been a fitness instructor since 1986, my training has stood me in good stead. Trust me when I tell you every little thing that you do to help makes a difference. Try to start by seeing this as a way to make you feel better, feel more in control, sleep better and to enjoy life.

10 Top Tips for Staying Healthy During Menopause

1. Stay Active with Regular Exercise Aim for at least 150 minutes of moderate aerobic exercise per week, combined with strength training twice a week. Weight-bearing and resistance exercises are particularly beneficial for heart health, bone density, and weight management. Studies have shown that consistent physical activity reduces cardiovascular risk, improves mood, and helps maintain muscle mass and bone strength.

   
   

2. Prioritise Heart Health As oestrogen levels decline, women become more vulnerable to heart disease. Regular cardio exercises, such as brisk walking, cycling, or swimming, can lower blood pressure, improve cholesterol levels, and reduce abdominal fat. A heart-healthy diet—rich in fruits, vegetables, whole grains, and healthy fats like omega-3s—also helps manage cholesterol and inflammation.

   
   

3. Focus on Bone Health To prevent osteoporosis and fractures, incorporate foods rich in calcium (dairy, leafy greens, and fortified foods) and ensure adequate vitamin D intake, which can be supported by supplements if needed. Both nutrients are essential for bone density, and regular weight-bearing exercise further strengthens bones.

   
   

4. Maintain a Balanced Diet A well-balanced diet not only supports healthy weight but also stabilises energy levels and reduces the risk of chronic diseases. Include a variety of nutrient-dense foods, particularly high-fibre carbohydrates, lean proteins, and healthy fats. Avoid excess sugar and refined carbs, which can worsen blood sugar spikes and fat storage.

   
   

5. Get Quality Sleep Sleep disturbances, such as night sweats and insomnia, are common during menopause. Good sleep hygiene—such as a regular sleep schedule, a cool bedroom, and limited screen time before bed—supports restful sleep. Studies show that quality sleep aids cognitive function, emotional resilience, and physical recovery.

   
   

6. Strengthen Your Pelvic Floor Weakening of pelvic floor muscles due to hormonal changes can lead to incontinence and discomfort. Kegel exercises can help maintain pelvic muscle strength, while Pilates or yoga can improve core stability and support overall pelvic health.

   
   

7. Engage in Mindful Activities Mindfulness practices, including yoga, tai chi, and meditation, help manage stress, improve mental clarity, and enhance emotional wellbeing. Low-intensity mindfulness activities have been shown to reduce cortisol (the stress hormone) and increase serotonin, which can improve mood and reduce anxiety

   
   

8. Stay Cognitively Engaged Oestrogen decline can affect memory and attention, but keeping the brain engaged with activities like reading, learning new skills, or puzzles can help preserve cognitive health. A Mediterranean diet, high in antioxidants, also protects brain function by reducing oxidative stress and inflammation.

   
   

9. Avoid Smoking and Limit Alcohol Smoking and excessive alcohol consumption are linked to increased risks of heart disease, osteoporosis, and cognitive decline. Quitting smoking and limiting alcohol intake to no more than 14 units per week, as recommended by UK health guidelines, can lower these risks significantly.

   
   

10. Consider HRT with Medical Guidance Hormone replacement therapy (HRT) can be a beneficial option for managing menopause symptoms, including hot flashes, bone density loss, and mood changes. Consult a healthcare provider to discuss the risks and benefits, as HRT isn’t suitable for everyone but can be a valuable tool in protecting heart and bone health for some women.

    
    

By embracing a holistic approach to health—physical, mental, and emotional—women can navigate menopause with confidence, resilience, and a proactive outlook on long-term wellbeing. Small, sustainable lifestyle and self-care changes can significantly ease menopause symptoms, reduce health risks, and enhance quality of life, supporting a vibrant, fulfilling life through menopause and beyond.

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For more help and information, I am offering the following ways:

1. I teach specific training to improve health, wellbeing & your fitness as we go through ageing and menopause - both online with the Cafe Programme that run at regular intervals throughout the year, and live classes in the Aberystwyth area.

2. I have one day Wellness Retreat Days that give you an opportunity to immerse yourself in a day of self-care and information.

3. I will be launching "Menopause Active" In January 2025, with information and advice on health and wellbeing during the menopause. This is is self-paced online programme.

4. I will be offering a Level 3 Menopause training course for Fitness Professionals in January 2024 so that we can increase the skills and information out there - please email me if you are interested in this and I will send you more details.

5. I am available to come and give a talk to your business on how lifestyle changes can improve the health and wellbeing of your employees alongside information about the menopause. Again, please email me to get more information.

My email is rbhfitnesswales@gmail.com

Whatsapp: 07967045322