Walk off Menopause Symptoms

HOW WALKING HELPS WITH MENOPAUSE SYMPTOMS

Walking is considered one of the top exercises for menopausal women since it is the type of exercise that can alleviate many of the primary symptoms associated with menopause. Menopause is a natural stage in a woman’s life when her menstrual periods stop permanently. This typically happens in her late 40s or early 50s. During menopause, a woman’s ovaries produce fewer hormones, particularly estrogen and progesterone, leading to various physical and emotional changes. Every woman’s experience with menopause is unique some will sail through with hardly any symptoms while others may suffer with all. But one thing is for sure one of the best menopause natural remedies is exercise and more precisely walking. 

As a trainer, I always say that knowledge is power and the more we understand our bodies the easier it is to work with them, so I now want to explain what causes menopause symptoms and explain how walking helps reduce the symptoms. Here are some of the most common menopause symptoms:

MENOPAUSE JOINT PAIN

Estrogen plays a crucial role in maintaining joint health by regulating inflammation and lubricating joint tissues. During menopause, estrogen levels decline, which can lead to increased inflammation, reduced joint lubrication, and changes in the composition of joint fluid. These changes can contribute to joint pain, stiffness, and discomfort. This condition is often referred to as Menopausal Arthralgi.

Walking helps stimulate the production and circulation of synovial fluid within the joints. Synovial fluid acts as a lubricant, reducing friction between the joint surfaces and providing cushioning, which helps alleviate joint pain and stiffness. 

MENOPAUSE BRAIN FOG 

Estrogen plays a significant role in cognitive function, including memory, attention, and concentration. As estrogen levels decline during menopause, changes in brain function can occur, leading to symptoms of brain fog. Walking helps to increase blood circulation throughout the body, including to the brain. Improved blood flow delivers more oxygen and nutrients to brain cells, supporting their optimal function and promoting overall cognitive health.

MENOPAUSE WEIGHT GAIN 

During menopause, estrogen levels decline, which can lead to changes in body composition. Lower estrogen levels may result in increased abdominal fat storage and a decrease in lean muscle mass, both of which can contribute to weight gain. Ageing itself can lead to a decrease in metabolism, and the hormonal changes associated with menopause can further slow down the metabolic rate. As a result, the body may burn fewer calories, making it easier to gain weight.

Some women may develop insulin resistance during menopause, a condition in which cells become less responsive to insulin, the hormone that regulates blood sugar levels. Insulin resistance can lead to increased fat storage, particularly around the abdomen, and contribute to the development of menobelly. Also, the decline in estrogen levels, can lead to a redistribution of fat in the body, with more fat being stored around the abdomen rather than in other areas such as the hips and thighs. This shift in fat distribution contributes to the development of menobelly.

Walking can help boost metabolism, preserve lean muscle mass, and promote weight loss. Walking is a weight-bearing exercise that helps preserve lean muscle mass, which is important for maintaining metabolic rate and preventing muscle loss during weight loss efforts. By preserving muscle mass, walking can help ensure that weight loss comes from fat stores rather than muscle tissue. For my blog on Weight Loss through Menopause you can click here 

Walking, especially at a brisk pace, has been shown to reduce visceral fat, the type of fat that accumulates around the organs in the abdominal cavity. Visceral fat is associated with an increased risk of chronic diseases such as heart disease, diabetes, and metabolic syndrome. Regular walking can help decrease visceral fat, leading to a reduction in menobelly.

MENOPAUSE MOOD SWINGS

Mood swings during menopause are primarily attributed to hormonal changes, particularly fluctuations in estrogen and progesterone levels. These hormonal fluctuations can affect neurotransmitters, brain chemistry, and emotional regulation, leading to mood swings Progesterone levels also fluctuate during menopause, albeit to a lesser extent than estrogen. Progesterone has calming effects on the brain and can help alleviate anxiety and promote relaxation. Fluctuations in progesterone levels during menopause may contribute to mood instability and increased emotional sensitivity.

Walking, particularly brisk walking, stimulates the release of endorphins, which are natural mood elevators and pain relievers. Endorphins help reduce feelings of stress, anxiety, and depression, promoting a more stable and positive mood.

Summary Walking is the most effective exercise during menopause. It also improves cardiovascular health by enhancing heart strength, and as a weight-bearing exercise maintains bone strength and prevents osteoporosis. Additionally, walking is a natural exercise that our bodies are designed to do making it an ideal activity to navigate through menopause.