How can you reduce the effects of menopause?
Can you — or rather, how can you — outsmart menopause with toned muscles?
I have mentioned in my previous articles that my body completely “un-friended” me as I reached menopause. Without changing my diet or slacking on my workouts, I was slowly but surely adding pounds. It really made me mad. I had figured that, since I had been taking care of my body for all of my life, working out, eating healthy food, and avoiding alcohol, that life would give me a pass on these annoying and frustrating issues when it came to menopausal weight gain, hot flashes, night sweats, and moodiness.
When I finally accepted the fact that my body is no exception, I dug deeper into the issue of menopausal weight gain. I am sure you already know that the number one factor, the very first tile in the domino effect of all menopausal symptoms, is Estrogen. Did you know that postmenopausal women typically have 0–30 pg/mL of estradiol (a form of Estrogen) in their blood, while premenopausal women have 30–400 pg/mL? So basically, our bodies are functioning on almost zero Estrogen supply. No wonder we are a mess.
It is also important to know that Estrogen plays a significant role not only in the reproductive system (menstrual cycle, pregnancy), but it is also important for a healthy heart (keeps blood vessels healthy and flexible, controls cholesterol, and prevents inflammation), healthy brain (increases serotonin production, a brain chemical that balances mood), and healthy joints (promotes cartilage growth and prevents its breakdown, reduces osteoarthritis).
However, a low level of Estrogen is also the reason for that darn menopausal weight gain. These are three main factors that contribute to the weight gain that happens when a woman’s Estrogen levels drop:
- The glucose metabolism gets compromised. When the level of Estrogen drops, it is harder for the body to respond to insulin (insulin resistance). This can lead to higher blood sugar levels and increase the risk of developing type 2 diabetes.
- Development of Metabolic dysfunction: This can increase the risk of obesity and metabolic syndrome, reduce fat breakdown, and increase visceral fat (‘fatty liver’). Visceral fat also has a direct effect on increasing appetite and reducing energy expenditure.
- Microbiome change: I consider this to be the most significant factor; however, it is also the least discussed topic. I wasn’t aware of how much the dropping of Estrogen can impact our gut and, thus, our digestion. No wonder menopausal women have all the bloating issues without having periods: they still experience constipation or unforgettable cramps after each meal. They are the result of a damaged microbiome. A hormone can alter the microbiome, and the microbiome can help the body make different chemicals depending on its current state. This relationship is important for the health of the whole body.
So, is there a way to increase the Estrogen levels in our bodies other than HRT (hormone replacement therapy), which can wreak havoc in our bodies?
Well, guess what? There is a way to get our hormones under control, and it is through strength and cardio training (or any form of exercise that builds tone and strengthens your muscles). Strength training can stimulate estrogen production and help rebalance other hormones, such as progesterone and testosterone. Strength training, which includes lifting weights or using resistance bands, helps build muscle mass and support bone health, both of which are intricately tied to estrogen levels.
Cardiovascular exercises, such as running, cycling, and swimming, can help improve blood circulation and enhance hormonal regulation. Getting your heart rate up for at least half an hour every day helps boost estrogen levels, which can help take the edge off menopausal symptoms. However, the most effective way to increase Estrogen levels is to combine strength training and cardio workouts to maximize health benefits and boost hormone levels.
If you really want to get your hormones under control, you can take it to the next level with high-intensity exercises like squats, lunges, pull-ups, crunches, and pushups, with minimal rest time in between. The more intense the workout, the more these hormones are released. Remember that consistency is the key. However, I always say consistency first and intensity second. If your body can’t take the intensity, bring it down to the level you can handle, and turn the exercise into a part of your happy lifestyle.
Don’t let those darn hormones run your life. Just think about it: you still have another half of a happy and joyful life ahead of you, if you take control of your body.
“To control your hormones is to control your life.” — Barry Sears
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If you are ready to transform your day-to-day life with a healthy and fit body, email me: heavenlybodyafter40@gmail.com
