Menopause: physical activity to maintain health
- Posted on 29/10/2024 17:31
- Film
- By abelozih@sante-education.tg
Extract from the article: The menopause, which generally occurs around the age of 50, is characterised by the cessation of ovarian function and the fall in oestrogen levels. For between 50% and 60% of women, this period can be accompanied by symptoms that are bothersome, such
The menopause, which generally occurs around the age
of 50, is characterised by the cessation of ovarian function and the fall in
oestrogen levels. For between
50% and 60% of women, this period can be accompanied by symptoms that are
bothersome, such as hot flushes, difficulty sleeping or concentrating, fatigue,
anxiety and vaginal dryness. These symptoms can be alleviated by
physical activity.
Falling oestrogen levels increase the risk of
osteoporosis, loss of bone density, a disease that also affects men. In
post-menopausal women, ‘high-impact physical activity increases bone mineral
density (spine, femoral neck and trochanter)’, according to a report by the French National Institute for Health and
Medical Research (INSERM).For example, theAnglo-American
Nurses Health Study, involving more than 61,000 post-menopausal
women, showed that the relative risk of femoral neck fracture was reduced by 6%
for each increase in energy expenditure equivalent to one hour a week of
moderate-intensity walking.Those who walked for at least 4 hours a week saw
this risk reduced by 41% compared with those who walked for less than an hour.
Being active is also thought to have a beneficial
effect on balance and the risk of falls and fractures. Jumping rope,
walking, cycling, climbing stairs, dancing and muscle-strengthening exercises
are all good ways of preventing fractures in post-menopausal women.
According
to the review "Effects of physical exercise on bone mineral density in
older postmenopausal women ’ published in the Journal of Bone and Mineral Research, whilephysical
activity helps to lose weight, it also sculpts and muscles the body,
particularly the stomach.This gives better abdominal muscles and helps combat
sagging, as menopausal women often complain of weight gain in the stomach
area.Physical activity is good for tone and range of movement.It makes joints
more flexible, especially those in the knees and hips.It helps to strengthen
bones and thus combat the risk of osteoporosis, which is a progressive loss of
bone mass resulting in a reduction in bone density.Physical activityalso helps to
oxygenate the heart. It also helps to lower blood pressure and combat
the formation of fatty plaque in the arteries. Physical activity helps
to relieve stress and increase the number of white blood cells, making you more
resistant to infection. It also reduces the risk of developing cancer.
Elom AKAKPO