Menopause: physical activity to maintain health

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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

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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