Menopause Symptoms Weight Gain & Osteoporosis

by Laura Ramirez on October 8, 2011

Menopause symptoms, weight gain and osteoporosis—these are problems that weight-bearing exercise, if done properly, can relieve and even prevent. Plus, exercising makes you feel strong, centered in your body and good about yourself. If you’ve been taking care of your family for years and have sacrificed your own needs for the needs of others, it’s time to put yourself on the list—to finally start saying yes to yourself.

In addition to the health benefits that exercise brings, particularly weight-bearing exercise such as weight training, certain types of yoga, pilates, and even walking. many women are finding that being in shape helps them cope better with the symptoms of menopause and with the emotional upheavals that often come with the transition to the second half of life, let alone the other curve balls that life throws our way. Women who have been diagnosed with osteopenia (which is the precursor to osteoporosis) should definitely participate in strength training exercises to delay or even prevent the onset of osteoporosis.

If you are in the early stages of the disease, it’s okay to participate in high impact exercise, such as aerobics or running, but if you’re in the later stages, you should stick to low impact exercises that focus on building shapely muscle (which of course, will also increase bone density.) You don’t have to hire a trainer though, you can do these exercises at home. (Stay tuned for my program—the one that that I use to stay in shape and build bone density after a diagnosis of osteopenia at age 41.)

I can’t emphasize how important it is to build bone strength. Osteoporosis is such a debilitating disease and combined with being overweight or obese, it is a prescription for a lifetime of pain and suffering. Think about how a spinal fracture, for instance, could forever change your life. Although it may be difficult for you to get started on a workout routine, the benefits of doing so will alter your course and prevent the middle age spare tire and/or thunder thighs that often plague women in the second half of life. You deserve to get your body back, but you have to do the work to make it happen.

Here’s what an article in the has to say about menopause symptoms, weight gain and osteoporosis:

Tracey Howe, the uni’s professor of rehabilitation sciences, said: “We found that exercise slows the pace of osteoporosis down and regular exercise has a cumulative effect.”

In the review, Professor Howe and her colleagues looked at the effects of regular exercise on the bone health of 4320 post-menopausal women from across the world.

They found that all types of exercise, including aerobics, strength training, walking and tai chi, have the potential to improve bone mineral density and reduce the risk of fracture among postmenopausal women, from 11 in every 100 to seven in every 100.

Here’s what a personal trainer, Colin, has to say: “The spinal degeneration associated with advanced osteoporosis can affect your centre of gravity and cause a hunched upper back and forward head posture. This can have a negative effect on your balance and increase the risk of falling and fractures. Balance exercises reduce the risk of falling.”…

menopause symptoms weight gain

Menopause symptoms weight gain and osteoporosis can be alleviated through regular weight-bearing exercise.

Placing stress on muscles with weight bearing exercise increases bone mass. This is much more efficient than merely taking calcium alone. Working out and supplementing with an over the counter estrogen cream (such as Source Naturals Phyto-Estrogen Cream, 4 oz which also increases bone density) can increase the benefits even faster. This is not just speculation. In a study done by the Glasgow Caledonian University, the findings reveal that bone density gains through weight bearing exercise can be significant for post menopausal women.

Although some women are afraid that lifting weights will cause fractures, the opposite is true: it is lack of exercise that causes bone fractures. It is important to focus on exercises that target common fracture sites such as wrists, hips and back. Free weights or machine weights are equally effective as long as exercises are performed with proper form.

What kind of exercise are you doing to relieve menopause symptoms, weight gain and osteoporosis? How long have you been doing it? What other benefits do you get from regular exercise? Share your stories to inspire other women.

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