Written by: Esté Bell, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
As women transition into perimenopause and beyond, the importance of muscle mass and strength becomes increasingly evident. While we often focus on the well-known effects of hormonal changes during menopause—such as reduced estrogen levels, hormonal imbalances, and weight gain—we tend to overlook the concern for muscle loss. This age-related muscle loss, known as sarcopenia, can have far-reaching consequences beyond aesthetics.
Hormonal fluctuations and muscle mass
Starting as early as our 30s, our bodies begin to lose muscle mass—a decline that accelerates with age. Inactive adults can lose up to 8% of muscle mass per decade! Sarcopenia has been linked to higher risks of diabetes, cardiovascular disease, and even dementia. During menopause, the decline in estrogen levels and inadequate nutrition directly impact muscle mass.
4. Benefits of building muscle mass during perimenopause
1. Improved metabolism and blood sugar control
Maintaining a strong muscular system positively affects your metabolism, aiding in blood sugar stabilization. Recent studies confirm that higher muscle mass correlates with improved insulin sensitivity, which is beneficial for women going through menopause, as they are at higher risk of developing type 2 diabetes.
2. Reduction in abdominal weight gain
Abdominal fat tissue is associated with higher levels of systemic low-grade inflammation, contributing to elevated cholesterol levels and an increased risk of developing atherosclerosis. A 2023 study found that regular strength training programs (2-3 days per week) for women over 50 reduced abdominal weight gain, lowered systemic inflammation, and improved lean muscle mass.
3. Enhanced bone density
Muscle-building exercises, such as resistance training, improve bone density, reducing the risk of fractures. This is especially vital for menopausal women, who are more susceptible to osteoporosis due to declining estrogen levels.
4. Better mood and mental health
Physical activity and muscle building not only improve physiological health but also contribute to mental well-being. Exercises that build muscle have been associated with reduced symptoms of depression and anxiety.
The flamenco project highlighted that cardio combined with resistance training had a greater effect on emotional health than traditional counseling alone. Movement enhances the release of mood-boosting neurotransmitters like endorphins and dopamine.
4. Common misconceptions
There are several misconceptions about menopausal women and exercise that can be misleading. Here are a few, along with the truths:
1. Menopausal women should avoid intense exercise
Truth: Regular, moderate to intense exercise can be beneficial, improving cardiovascular health and bone density.
2. Exercise increases the risk of injury during menopause
Truth: With proper technique and gradual progression, exercise can strengthen muscles and bones, reducing the risk of injury.
3. Menopausal women will not benefit from weight training
Truth: Strength training is particularly important as it helps combat muscle loss and osteoporosis, common issues during menopause.
4. Exercise can worsen hot flashes
Truth: While the experience may vary, many women find that regular exercise helps manage hot flashes and other symptoms.
Summary
It is always a good idea to consult with healthcare professionals before starting any new exercise regimen, especially during menopause. They can provide guidance tailored to individual health needs and fitness levels.
In summary, maintaining and building muscle mass during perimenopause offers a range of benefits beyond aesthetics. It positively impacts metabolism, blood sugar control, abdominal weight, bone health, and mental well-being. So, let us embrace strength training and keep our bodies resilient and vibrant during this transformative phase of life!
Not sure if your symptoms are menopause related? Why not read more about the subject here?
On a personal note
Recently at the age of fifty, I stood proudly on the stage of my first bodybuilding bikini show, a testament to the resilience and strength we acquire throughout life. This milestone was not just about the competition; it was a personal victory over the misconceptions surrounding menopause. It showcased that even during this transition, we can build muscle mass and achieve the best shape of our lives. My journey to the stage was fuelled by determination and a commitment to health, proving that with the right approach, menopause can be a time of transformation and empowerment.
(the picture I included is not the best quality, but it is the best I could get)
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Esté Bell, Executive Contributor Brainz Magazine
Esté Bell is a holistic health and nutrition coach with a specific interest in sleep, stress and recovery management. As a teenager she developed disordered eating habits, followed by a diagnosis with Polycystic Ovarian Syndrome a couple of years later. The resulting health and weight management issues led to a passion for holistic nutrition and the desire to help others transform their health. It was during her marriage to an emotional-abusive alcoholic that she personally experienced the importance of sleep, and stress and recovery management. She is the CEO of LevelUp Nutrition, based in South Africa, and has dedicated her life to encourage, equip and empower her clients to make change happen.
