Lifting your perimenopause hopes, literally!
Written by Michelle Falzone
Exercise Physiologist & Women’s Health and Movement Coach
Owner of Pivot Your Wellness
I remember growing up and my mother and aunts would never peep a word about menopause. Such an important transition of a woman’s life that can last up to 20 years was never spoken of.
Then, when I started working in the healthcare field as a movement professional, I heard countless women as early as their late 30’s and all the way into their 60’s say things like…
“I’ve gained so much weight and what I’ve done in the past to lose it, isn’t working”,
“I’ve had horrible sleep for so long, I don’t know how to fix it”,
“I have no libido, and I barely have the energy to get through these hot flashes”,
“I don’t understand why I’m so snappy, and I can’t seem to manage stress like I used to.”
This made it very important for me and the women’s health space to make this topic less taboo and to get women the help they were asking for.
Perimenopause can sometimes get the best of us and the great news is that it doesn’t have to.
I work with women who want to get stronger, more confident and live pain-free. I do this in three ways. One, I teach them how to lift weights safely and effectively. Two, I coach them through sustainable lifestyle improvement. And three, by making the journey fun and approachable.
First, let’s understand what symptoms we experience during this life stage. With hormones such as estrogen and progesterone having too much fun on the perimenopause (menopause transition) rollercoaster ride, women experience:
● Physical symptoms such as menstrual changes, sleep disruption and disturbances, headaches, acne, wrinkling, vaginal dryness, changes in libido, weight redistribution and gain, hair loss, dizziness, urinary dysfunction, urinary tract infections, unwanted hair growth, water retention and bloating, heart palpitations, dry skin, hot flashes, night sweats
● Emotional symptoms such as anxiety, short-term memory loss, fuzzy thinking, fatigue, mood swings, difficulty concentrating, anger
● An overall increased risk of sarcopenia (low muscle mass), osteoporosis, heart disease, sleep disorders, mood disorders and interestingly, divorce, if left untreated through lifestyle change and/or medical/non-medical therapies
When we experience 12 months of no menstrual period, we are classified as being out of perimenopause and in the menopause stage, and still may experience the above symptoms.
We know there are bountiful opportunities with lifestyle improvements to help balance our hormones, and strength training is a piece of the perimenopause puzzle.
Here’s why lifting weights throughout this before, during and beyond perimenopause is something to consider:
Increases strength. Physical strength can start declining as early as our 30’s if we don’t train it. Strength training improves the connection from our brain to our muscles, and when muscles are strong and trained we can confidently lift grandchildren or groceries, do yardwork or renovations, or raise our carry on with ease on the airplane. Lifting weights can help us feel more capable and independent.
Increases muscle mass and bone density. On average, women lose up to 10% of their bone mass in the first five years after menopause. What most women don't know is that estrogen impacts the bone and muscle-building process. Strength training mimics the bone and muscle-building behaviour of estrogen, in turn preventing and/or managing conditions like sarcopenia (low muscle mass) and osteoporosis (low bone mineral density). Both conditions can lead to decreased function and quality of life, especially if we experience a fracture.
Improves metabolism. By carrying more muscle, our metabolic engine is bigger. This means it requires more energy simply to exist, raising our resting metabolic rate. This can help decrease fat mass and the risk (and support the management) of metabolic conditions such as diabetes and thyroid disorders.
Decreases chronic pain and risk of injury. Strength training (when programmed safe and effectively!) can increase the tolerance of our tissues such as tendons and ligaments, making them more resilient against potential injury. Lifting weights can also improve joint stability, posture and muscle imbalances, and with the release of natural pain relievers with exercise, we tend to be happy campers after pumping some iron to fight inflammation!
Decrease fall and fracture risk. When our muscles are conditioned by using strength and power-based programming, the probability of catching ourselves to prevent a slip and fall increases, yay! Fracture risk decreases because our bones are stronger. Many of us are aware of how one’s quality of life can dramatically plummet once we fracture a hip or another bone in older adulthood, and if it so happens to occur, if we have adequate muscle mass and strength, we can often regain function and recover more quickly than our untrained counterparts.
Improves hot flashes. Some studies have shown that the endorphins released during strength training can help regulate our internal temperatures through two ways. By decreasing our core body temperature and by changing both the temperature threshold and sensitivity for the onset of sweating. This can decrease the occurrence of hot flashes and night sweats during perimenopause.
Improves heart health. With muscle being an extra storage for calories, it can help reduce visceral fat, which is the fat around our organs. When we have high amounts of visceral fat, it puts more pressure on our organs, leading to heart-related conditions like hypertension and heart disease. Research has found that higher handgrip strength was associated with lower blood pressure, lower triglycerides, lower blood sugar, and higher good cholesterol. Also, a decreased risk of future disability and death.
Improves mood, energy and confidence. We all know this, we feel good after moving our bodies. Besides feeling like a happy energizer bunny, strength training has an added benefit. When we feel strong, we feel powerful. Especially at a time when our bodies are experiencing a change that we can’t control, building up our physical strength can offer us more body confidence and appreciation.
Enhances libido. Lifting weights increases the “youth promoting” growth hormone and testosterone in women which helps improve sex drive, energy levels and overall vitality. Also, women who lift weights tend to be more comfortable and confident in their bodies, have better mobility and less pain, which makes the act of physical intimacy more enjoyable. Happy time between the sheets for the win!
Outside of menopause, strength training has shown a decreased risk of cognitive decline (against diseases like Alzhiemers), and enhanced immunity & longevity among many other benefits.
I will always promote moving in ways that you enjoy. I too practice yoga and go hiking. The research is very clear that getting women of all ages to lift weights at least 2x/week is crucial for living a life of length and depth. I know many of us would enjoy less time engaging with the healthcare system, and more time getting what we came here for.
Perimenopause can feel frustrating and confusing. I encourage women to see it as a time to get curious and learn more about their body, to BE with it as it evolves and matures, and to choose to embark on an empowered menopause journey.
Has this lifted your hopes about perimenopause? If so, let me know by firing an email my way at michelle@pivotyourwellness.com. If you would like to try a complimentary online movement class, click this link to reserve your spot. It would be wonderful to have you there and move together!
References
Berin E;Hammar M;Lindblom H;Lindh-Åstrand L;Rubér M;Spetz Holm AC; (n.d.). Resistance training for hot flushes in postmenopausal women: A randomised controlled trial. Maturitas. https://pubmed.ncbi.nlm.nih.gov/31239119/
Howard E. LeWine, M. (2015, May 19). Grip strength may provide clues to heart health. Harvard Health.https://www.health.harvard.edu/blog/grip-strength-may-provide-clues-to-heart-health-201505198022
Capel-Alcaraz, A. M., García-López, H., Castro-Sánchez, A. M., Fernández-Sánchez, M., & Lara-Palomo, I. C. (2023, January 9). The efficacy of strength exercises for reducing the symptoms of menopause: A systematic review. MDPI. https://www.mdpi.com/2077-0383/12/2/548
Collins, B. C., Arpke, R. W., Larson, A. A., Baumann, C. W., Xie, N., Cabelka, C. A., Nash, N. L., Juppi, H. K., Laakkonen, E. K., Sipilä, S., Kovanen, V., Spangenburg, E. E., Kyba, M., & Lowe, D. A. (2019). Estrogen Regulates the Satellite Cell Compartment in Females. Cell reports, 28(2), 368–381.e6. https://doi.org/10.1016/j.celrep.2019.06.025
W, R. (2022b, November 5). You’re turning 40-embracing both physical and emotional changes at this milestone birthday. Mankato Clinic. https://www.mankatoclinic.com/blog/youre-turning-40#:~:text=While%20she%20may%20still%20feel,in%20eating%20habits%20or%20exercise.
Strength training during Menopause offers multiple benefits. Human Kinetics Canada. (n.d.). https://canada.humankinetics.com/blogs/excerpt/strength-training-during-menopause-offers-multiple-benefits
MGH Center for Women’s Mental Health. (2017, January 31). In brief: Why exercise helps with Menopausal hot flashes - mgh center for women’s mental health. MGH Center for Women’s Mental Health - Perinatal & Reproductive Psychiatry at Mass General Hospital. https://womensmentalhealth.org/posts/brief-exercise-helps-menopausal-hot-flashes/