Key Scientific Findings:
Menopausal Health
Menopause is a significant biological transition that can result in various physiological changes, including reduced physical fitness and emotional disturbances. Understanding how nutrition and exercise can mitigate these effects is crucial for maintaining health during this stage of life.
1. Importance of Physical Fitness
- Physical Activity: Engaging in regular physical activities such as walking, jogging, cycling, and particularly Nordic walking can help preserve physical fitness and reduce the decline associated with ageing and menopause.
- Impact on BMI and Lipid Profiles: Maintaining a high level of physical fitness is linked to healthier body mass index (BMI) and lipid profiles, which are critical for overall health during menopause.
2. Nutritional Recommendations
- Balanced Diet: A diet rich in fruits, vegetables, whole grains, legumes, and low-fat dairy products is recommended to combat some of the negative effects of menopause.
- Soy Consumption: Increasing soy intake may alleviate some menopausal symptoms. Genistein, a component found in soy, has been shown to reduce the frequency and duration of hot flashes.
- Nutrient Density: Focus on a nutrient-dense, low-energy diet rather than attempting repeated cycles of weight loss and gain, which can lead to muscle loss during menopause.
3. Physiological Changes During Menopause
- Hormonal Changes: Women experience an increase in follicle-stimulating hormone (FSH) and luteinizing hormone (LH) during menopause, which correlates with various physical and emotional changes. These hormonal shifts can impact metabolic rates and body composition.
- BMI and Lipid Changes: Many women see an increase in BMI and unfavorable lipid profiles (total cholesterol, LDL, HDL, and triglycerides) during menopause, primarily due to biological age rather than menopause alone.
4. The Role of Exercise
- Long-term Exercise: Continuous exercise is necessary to maintain health benefits; both aerobic and resistance training have been shown to positively affect BMI and lipid profiles among menopausal women.
- Impact on Cholesterol Levels: Regular physical activity can help lower total cholesterol and triglyceride levels and might have positive effects on HDL (good cholesterol).
5. Blood Pressure Considerations
- Blood Pressure Trends: Changes in systolic and diastolic blood pressure during menopause are often attributed to aging rather than the menopausal transition itself.
- Exercise Benefits: A combination of resistance and endurance training can lead to reductions in systolic blood pressure among postmenopausal women.
6. Conclusions and Lifestyle Changes
- Women are encouraged to adopt and maintain healthy dietary and exercise habits before, during, and after menopause to help lessen the physiological changes associated with this transition.
- While some weight gain may be typical during menopause, it is not inevitable and can be managed through proactive lifestyle adjustments.
Key Takeaway
Maintaining physical fitness and a nutritious diet during menopause is essential for minimising the negative impacts of this transition. Emphasising regular exercise and a balanced diet rich in specific nutrients can empower women to navigate this stage of life with improved health and quality of life.