Lately I have been hearing a lot of women talking about perimenopause and menopause symptoms that they are experiencing. For some people this is a sensitive topic, but it’s time that we change this perception, purge this way of thinking, and speak about it in the open.
Before I delve into it, a little recap – perimenopause can begin as early as in a woman’s 30s and as late as in one’s 50s. It is the stage before menopause where women often experience hot flashes, irregular sleep, mood swings and irregular periods. A woman has entered menopause when she goes 12 consecutive months without having a period, this is where perimenopause ends.
I’m glad that women are starting to speak openly about it, as for too long, it has been a taboo topic, while many women are confused about what is happening to them, some suffering in silence. I encourage women to continue having these conversations, because in doing so, we will debunk a lot of the myths, misconceptions and stigma associated with what is a natural, even liberating stage of life for women.
I’ve always heard a lot of whispers and giggles about those terrible hot flashes and to some extent, the mood swings. Recently, I have been hearing women talking about the weight gain that they are experiencing. Some feeling that it is an inevitable part of this stage of life, as such, there is not much that they can do about it. I heard this a few weeks ago and decided, you know what, let me write about it, in hopes to help debunk this myth and get a conversation going.
With hormonal changes, some women do begin to see weight gain particularly around the abdomen. It may become harder for them to lose it and maintain the weight that they are accustomed to. Yet, hormonal changes are generally not the sole factor behind this weight gain. Lower level of activity, what you eat, the quantity of how much you eat, lack of sleep, genetics, among other factors play important roles.
With decreased physical activity that can happen, you lose muscle mass, which slows your metabolism. The latter, the rate at which your body burns calories. Also, if your eating habits remain the same as when you were younger, but your level of physical activity has decreased, it will result in weight gain. Some experts suggest a reduction in caloric intake by about 200 calories daily, particularly after age 50 (for everyone) to prevent weight gain. However, I will add, this all depends upon your level of physical activity.
While there is no panacea for weight loss or maintenance, at any age. All experts agree, keep moving. There is a lot of truth to the trite statement “use it or lose it”, particularly as we age. Experts say that the ideal exercises for perimenopausal and menopausal women should include high-intensity training (e.g. High Intensity Interval Training or HIIT) about 75 minutes per week; and/or moderate exercises 150-200 minutes per week (e.g., brisk walking, dancing, cycling, swimming), combined with strength training 2-3 times per week (for about 30 minutes), flexibility and balance, and pelvic floor exercises. This will help to reduce fat, build muscle, increase bone density, and improve metabolism. Remember, you can build muscle at any age.
As many women will experience this stage of life differently, there is no one-size fits all solution. Education and awareness are key. That means speaking with experts such as your doctor or nurse practitioner, and openly continuing the conversation – we must, for it is also essential to educate the next generation. Let’s get started, together!
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Marlene Roache, Owner and Founder, La Tropiqua – Healthy Living. For Life
