As women transition through menopause and perimenopause, they often encounter a myriad of changes, both physiological and emotional. I have learned to reflect daily on how I'm feeling in my own body and to identify where and possibly the reasons why I am experiencing specific symptoms. For those experiencing auto-immune conditions alongside the menopausal transition it can be a double whammy as far as muscle and joint pain are concerned, as the drop in oestrogen can affect immune regulation and may also result in an overactive immune response that triggers further inflammation!
Symptoms of menopause
I am seeing more women over 35 in the studio, presenting with tell-tale symptoms of peri-menopause and menopause and yet not making the association between how they are feeling and the fluctuating or lowered levels of oestrogen as well as progesterone and testosterone.
Here are just a few of those symptoms (there are many!):
Night sweats and hot flushes;
Change to menstrual cycles;
Problems with memory or concentration (brain fog);
Muscle aches & joint pain; wrists, elbows, knees…
Hip pain and glute pain;
Back pain;
Changes to your mood, including low mood, anxiety, mood swings, and low self-esteem;
Worsened headaches, migraines and dizziness, including vestibular migraines;
Pelvic changes including incontinence, recurrent UTIs and even pelvic organ prolapse as muscles of the pelvic floor begin to weaken;
Changed body shape and weight gain;
Disturbed sleep/insomnia;
and the list goes on...!
Did you know that there's an increased risk of reduced bone density causing osteoporosis and osteopenia in menopausal women as the protective benefits of oestrogen decline? Oestrogen also provides a protective effect against heart disease in women so the risk of cardiovascular disease is often higher after menopause.
How can Pilates help menopausal symptoms?
1️⃣ Flexibility & Mobility: Enhance joint mobility and flexibility.
2️⃣ Aches & Pains: Ease hormone-related discomfort and stiffness.
3️⃣ Pelvic Power: Connect with and learn how to strengthen and just as importantly how to fully release your pelvic floor. Tight jaw anyone? Soften your jaw and notice your pelvic floor...
4️⃣ Core & Spinal Strength: Build muscles around your pelvis and spine.
5️⃣ Strong Bones: Pilates uses the resistance of springs on the reformer, tower, chair and props like the magic circle and resistance bands to boost bone density and strength. Weight bearing exercises too!
6️⃣ Balance Boost: Challenge your balance, to prevent the risk of falls as you age (one of the key risks associated with osteoporosis).
7️⃣ Heart Health: Specific Pilates exercises get your heart pumping to improve cardiovascular health.
8️⃣ Mind-Body Connection: Develop a strong mind-body connection for better awareness and mental benefits like improved focus.
9️⃣ Calm & Anxiety Relief: Pilates helps calm your mind and ease anxiety and exercise may help sleep.
🔟 Reduce Inflammation: Exercise and the mindfulness, stress reducing aspects of Pilates both reduce inflammation.
If you're near Caterham and would like to try Pilates for perimenopause and menopause then reach out to me to discuss how I can help or Book a Reformer & Equipment 1:1 or Semi-Private Class.
Menopause Resources
I use lots of resources for my own research, a couple here you may find helpful!
Menopausal Not Mad and associated Facebook communities ("The HRT Truth Collective" has been invaluable)!
Zoe Personalised Nutrition - Menopause Research & Personalised Gut Microbiome & Blood Sugar Testing
Menopause pilates in Caterham, Oxted, Whyteleafe, Woldingham, Warlingham, Purley, Coulsdon, Godstone, Bletchingly, Reigate.
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