Perimenopause is a transitional stage in a woman's life, marked by significant hormonal changes that affect both body and mind. As women approach menopause, they experience a range of physical and emotional symptoms that are important to understand in order to manage, treat, and feel well both physically and emotionally . One of the most important, though often overlooked, changes is the loss of muscle mass, a phenomenon known as sarcopenia.
From hot flashes to mood swings, perimenopause can affect quality of life. However, strength training is a powerful tool to counteract these effects, improve overall health, and promote well-being.
We will try to explain the importance of strength training after perimenopause, as well as some practical tips for integrating this form of exercise into daily life.
Understanding Perimenopause
Perimenopause is the period preceding menopause, characterized by fluctuating hormone levels, primarily estrogen and progesterone. This process can begin up to ten years before menopause, that is, around age 40, and can last several years.
These hormonal fluctuations, that is, the decrease in estrogen and progesterone levels, produce a whole series of changes.
Physical Changes
During perimenopause, a woman's body undergoes significant changes. Estrogen levels, which play a crucial role in regulating the menstrual cycle and bone health, begin to fluctuate and eventually decrease. This can lead to a number of symptoms, including:
- Hot flashes and night sweats: One of the most common manifestations of perimenopause, which can disrupt sleep and affect quality of life.
- Changes in the menstrual cycle: Periods may become irregular, shorter or longer, and the amount of flow may vary.
- Weight gain: Many women experience changes in body fat distribution, often accumulating in the abdominal area.
- Vaginal dryness: Decreased estrogen can cause dryness in the vagina, which can lead to discomfort during sexual intercourse.
Emotional Changes
In addition to physical changes, women may also experience alterations in their emotional state, such as:
- Mood swings: Increased irritability or sadness.
- Anxiety and depression: These feelings can intensify during perimenopause, causing some women to feel overwhelmed.
Understanding these symptoms is crucial for effectively addressing all these physical and emotional changes, few or many depending on each woman, that occur at this stage of life.
Muscle Mass Loss
One of the least visible but most significant effects of perimenopause is the loss of muscle mass. Sarcopenia, the medical term for age-related loss of muscle mass and function, accelerates during this stage.
Causes of Muscle Loss
Hormonal Changes
The decrease in estrogen during perimenopause negatively affects the body's ability to maintain and develop muscle mass. Estrogen is crucial for protein synthesis and muscle health.
Sedentary lifestyle
Physical activity often decreases during this stage of life. Lack of regular exercise contributes to muscle loss, which can lead to decreased strength and endurance.
Natural Aging
As we age, the body's ability to repair and maintain muscle decreases. This natural loss of muscle mass can be exacerbated by lack of activity.
Consequences of Muscle Loss
Muscle loss not only affects physical appearance, but also has significant repercussions on overall health:
- Increased risk of injury: Decreased muscle mass and strength can make women more prone to falls and injuries.
- Deterioration of bone health: The loss of muscle mass can also affect bone density, increasing the risk of osteoporosis.
- Impact on metabolic health: Muscle mass is related to metabolism. Less muscle can mean a slower metabolism, which can lead to weight gain.
Benefits of Strength Training
Incorporating strength training into your daily routine is one of the best decisions a woman can make during perimenopause. Here are some of the most notable benefits:
Improvement of Muscle Mass and Strength
Strength training helps increase muscle mass and strength, counteracting the effects of sarcopenia. It's especially important to start before the first symptoms of perimenopause, if not already doing so, since it's difficult to regain muscle mass and this way we will prevent its loss.
Metabolic Benefits
Strength training also increases basal metabolism, meaning the body burns more calories even at rest. This can help maintain a healthy weight, which is often difficult during perimenopause.
Injury Prevention
A strength training program will also help strengthen bones and joints, thus reducing the risk of fractures and injuries. Bone health is especially crucial during and after perimenopause.
Psychological Benefits
Exercise has positive effects on mental health, including reducing anxiety and depression. Furthermore, it improves self-esteem and body image, which can be especially important during the physical changes associated with perimenopause.
Improvement of Cardiovascular Health
Strength training can also have a positive impact on heart health. It helps control blood pressure and improves overall cardiovascular health.
Increase in Energy
As muscle mass and strength increase, many women experience an increase in their energy levels and a reduction in fatigue.
Types of Strength Exercises
Incorporating a variety of strength exercises is essential to maximize benefits; in other words, we shouldn't always stick to the same ones. Here are some effective options:
Bodyweight Exercises
Exercises like squats, push-ups, and planks are excellent for beginners. They require no equipment and can be done anywhere.
Examples:
- Squats: Strengthen the legs and glutes.
- Push-ups: Work the chest, shoulders, and triceps.
- Plates: Improve core stability.
Using Resistance Bands
Resistance bands are versatile and effective for increasing strength. They can be used to work different muscle groups and are ideal for beginners.
Examples:
- Arm raises: Work the shoulders and biceps.
- Leg extensions: Strengthen the leg and gluteal muscles.
Weight Training
Using dumbbells and barbells allows for a more structured training focused on strength. It is recommended to start with light weights and increase progressively.
Examples:
- Chest press: Works the chest muscles and triceps.
- Dumbbell row: Strengthens the back and biceps.
Functional Exercises
Incorporating movements that mimic daily activities, such as getting up from a chair or carrying bags, helps improve functionality and quality of life.
Examples:
- Lifting objects from the floor: Improves mobility and functionality.
- Side stretches: Increase flexibility and prevent injuries.
How to Start
For those who are new to strength training, here are some tips to get started:
Set a Goal
Defining clear and realistic goals is fundamental. This can include improving strength, increasing energy, or simply feeling better overall.
Start Slowly
Starting with basic exercises and gradually increasing the intensity, if you've never done this type of exercise before, is essential to prevent injuries.
Importance of Technique
Learning the correct technique is crucial to maximize benefits and minimize the risk of injury. Ask at the gym or consider whether it's worthwhile to start working with a personal trainer at the beginning.
Create a Routine
Establishing a routine that works for you is vital. Find a time of day that is convenient for you and that you can maintain in the long term.
Create an Exercise Program
A balanced program that includes strength, flexibility, and balance exercises is ideal. Here's a suggestion for a weekly program. This is just a suggestion, but it can help you see the wide variety of exercise types you can do.
- Monday: Strength training (full body).
- Tuesday: Flexibility exercises (yoga or stretching).
- Wednesday: Strength training (upper body).
- Thursday: Brisk walking or cardiovascular exercise.
- Friday: Strength training (lower body).
- Saturday: Recreational activity (dancing, swimming).
- Sunday: Rest or meditation.
Remember to include a warm-up and cool-down in each session. A proper warm-up can include dynamic movements and stretches, while the cool-down should focus on static stretches.
Maintaining Motivation
Staying motivated is key to long-term success. Here are some tips:
Set Realistic Goals
Setting small, achievable goals helps maintain focus and motivation. Celebrate every accomplishment, no matter how small.
Trainer or Exercise Buddy
Having someone to share the workout with can make the experience more enjoyable, make us feel more motivated, with more energy, and with more desire to continue.
Vary the Routine
Changing your workouts regularly can keep your routine fresh and exciting. Consider trying new classes or activities, such as Pilates, yoga, or dance.
Keep an Exercise Diary
Keeping a record of your progress can be an excellent way to stay motivated. Note down your achievements, the difficulties you face, and how you feel after each session.
Nutrition and Strength Training
Nutrition plays a crucial role in supporting a strength training program. Some key tips include:
Essential Nutrients
- Proteins: They are fundamental for muscle repair and growth. Include sources such as lean meats, legumes, dairy products, and nuts.
- Calcium and Vitamin D: These nutrients are essential for bone health. Make sure to include calcium-rich foods and consider supplements if necessary.
Hydration
Stay well hydrated, especially during exercise. Dehydration can negatively affect your performance.
Meal Planning
Planning your meals and snacks can help you maintain a balanced and nutritious diet. Consider preparing meals in advance to ensure you always have healthy options available and that you don't forget any essential nutrients in your menus.
Conclusion
Perimenopause can be challenging, but it's also an opportunity to adopt a healthier and more empowered lifestyle. Incorporating strength training into your routine not only combats muscle loss, but also improves overall health and quality of life. Remember, it's never too late to start.
