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Dealing With Menopause

By Chris Buckley

As most adult females are well aware, the phenomenon known as perimenopause and menopause occurs somewhere between the ages of 45-55 years of age. The purpose of this article is not so much to define and describe these two "milestones" in a females life (you can consult your ob/gyn for that), but more so to address how menopause and its precursor can, and does affect metabolism and weight gain. Hopefully, I can shed some light on some burning questions you ladies might have about how menopause and its symptoms affect your metabolism and exercise regimen. Please note that this article is not just for women whom menopause is knocking at the door, but for all women, as lifestyle habits formed earlier in life can affect the way in which you deal with menopause and its symptoms.

Menopause marks the cessation of a woman's menstrual cycle. The average American woman will go through menopause at the age of 51. Various side effects include hot flashes, insomnia, night sweats, mood swings, fatigue, depression, decreased libido, heavy bleeding, memory loss, and headaches. Now, I'm just a 33-year old male who will never experience menopause, but my guess is that anyone who has one or more of these symptoms on a regular basis will be less likely to adhere to an exercise regimen. Plus, all those stressors on mind and body are likely to adversely affect the strict nutrition program (ever heard of comfort foods?) that you have been adhering to. Hence the problem with menopause and its effects on metabolism. Common sense would dictate that a decrease in activity level would bring about a decrease in metabolism, and in turn one's ability to burn calories. Couple with that a possible increase in calories and unstable blood sugar and a recipe for disaster is brewing. What comes next? You guessed it…weight gain!

I will first deal with the obvious… weight and body fat gain. With age comes an overall decrease in metabolic rate. What does this mean? It simply means that your body's ability to burn calories decreases. Most of this is due to a decrease in overall muscle mass and activity level. During menopause, a woman's body does change, but weight gain is not inevitable as females have more control over this aspect of their lives than they think. In fact, various studies have shown that weight gain in females in this age group might be more attributed to stress on the body as a whole (both internal and external) than to the cessation of her menses and decrease in estrogen levels. Many objective studies report that weight gain is more attributed to a decrease of 1-2% metabolic rate per year due to a decrease in muscle mass, and not so much attributed to hormonal status. One can find conflicting evidence on this matter, though, so it would be wise to treat each female on a case-to-case basis, taking into account symptoms and physician advice. While it is true that the decrease in estrogen levels decreases the amount of fat stored around the hips and legs, the fat then shifts to other parts of the body. Due to this decrease in estrogen, the female body tends to store more fat in the abdominal region, and less so around the legs and hips. Unfortunately, more abdominal fat means and increased risk of heart-related issues. This shift evens the playing field when it comes to heart disease risk for males and females, as males typically deposit their excess fat stores in the abdominal region. Don't fret though, ladies, you are not turning into a male…you just need to re-shift your focus a bit.

What does re-shifting your focus mean, though? Well, first of all, paying close attention to your nutritional needs is imperative. As women age, their nutritional needs change. Stabilization of blood sugar becomes key, and eating every 3-3.5 hours with a good balance of lean protein, starch, and fiber is essential to combat fatigue and mood swings. Hey, we've been telling you that all along, right?! Most experts agree that a well-balanced diet can provide most of the nutrients that females need to combat menopausal symptoms. Supplementation of calcium and vitamin D are oft recommended, however, these supplements are usually only needed when these nutrients are not supplied by dietary means. The human body can only process so much in the way of macronutrients (carbs, protein, fat) and micronutrients (vitamins and minerals) at any one time, so supplements ingested may very well be for naught. Regardless, one should consult their physician when dealing with any supplement or dietary aid.

Exercise becomes of significant importance during the menopausal years. The benefits of exercise mirror the basic benefits that exercise offers any other person, male or female, at any age….stress reduction, increased bone mass, reduced risk of cardiovascular disease, decreased body fat, weight loss, and the list goes on and on. Added benefits for the menopausal female include reduction in hot flashes, reduced risk of osteoporosis (common in post-menopausal women), and mood elevation. The great thing about exercise is the body produces more estrogen, which can alleviate many of the menopausal symptoms that females experience. Woo hoo! You get some estrogen back every time you exercise! Take that, mother nature! The American College of Sports Medicine's guidelines for frequency of exercise for menopausal women constitute 20-60 continuous or accumulated minutes of aerobic exercise 3-5X per week, strength training 2-3X per week, and flexibility training 2-3X per week…of course making adjustments for intensity and time. Hang on to that lean muscle ladies, it's your best chance to keep the creeping fat pounds away.

Upon further research, the underlying theme when addressing lifestyle changes during menopause is that dietary and exercise needs don't really change all that much. (other than an adjustment in caloric intake) Females who have been exercising all their lives should continue to do so, and those who have not should start. Diets should remain balanced, with plenty of variety. There really is no magic pill other than diet and exercise. Supplementation of hormones (estrogen) and various vitamins and minerals are common, but still remain somewhat controversial due to possible overdosing and adverse reactions. Again, consulting your physician is key in determining which supplements are needed, if at all, for your situation. Most importantly, every female should note that menopause is a completely natural part of aging. While it can pose some potential threats to your health and well-being, it is still a quite manageable scenario for females who take the time to plan accordingly for this time in their lives.

About the Author:

Chris Buckley is a degreed personal trainer and studio owner in Atlanta, Georgia. He owns Fitness Together, located in the Buckhead area of North Atlanta. To learn more about Chris Buckley visit his Website.