Strength Training for Perimenopause

 

Did you know perimenopause happens several years before menopause?

This phase can last up to 10 years and affects women between 40 and 50 years old.

During this time, levels of estrogen (an important female hormone) start to change, and periods become irregular or erratic.

Did you also know perimenopause can begin as early as your mid-30s or as late as your mid-50s. The length of time depends on the individual. As always, there is no one-size fits all approach. Every women is individual and unique in their own experience.

 

‘Every women is individual and unique in their own experience.’

Perimenopause symptoms

Symptoms can include;

Irregular periods,

Heavier or lighter periods,

Vaginal dryness,

Urinary urgency,

Sleep problems,

Changes in mood and hot flashes.

 

Managing Perimenopause Symptoms

Here are ways you can self-manage symptoms of perimenopause.

 

*Food

Incorporate proteins,

Fruits,

Vegetables,

Whole grains,

And healthy fats support your immune system.

It can even prevent the onset of early perimenopause

 

*Sleep

Improving sleep hygiene such as not having your phone beside you when you sleep.

Limit blue light 90-minutes before bed.

Incorporate relaxing activities (such as Mindfulness) to settle the mind and improve the quality of your sleep.

 

*Exercise

Strength training is a key aspect where you can perform weight-baring exercises to support your immune system.

Increase overall mood.

Reduce the likelihood of weight gain.

 

*Limit alcohol and caffeine

For some these stimulants increase the inflammation around the body, which is why limiting these are key to reduce the impact on your cell function.

 

Perimenopause Support

 

FitnessChix is about assisting women to be in position of power to make informed decisions about their health. Our health is the most important thing we should be prioritising and it’s never too late to start putting your wellbeing first.

For support visit the newest strength training, now available for free on YouTube.

For more training visit Fitness ChiX

 

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References

Perimenopause: Age, Stages, Signs, Symptoms & Treatment (clevelandclinic.org)