Exercise Can Help With Menopause, Studies Suggest

Help is here

The benefits of exercise in all areas of health are well-documented. In addition to the physical fitness and great body tone we can achieve through exercise, focused physical activity also contributes positively to cardiovascular health, muscle and organ health, emotional balance, and mental alertness. In the long run, exercise can help to prevent major health conditions. Exercise is extremely beneficial for middle-aged men and women as well. And especially women, as they begin to transition into menopause in the mid-years and so deal with several unique issues. Research suggests that exercise, while not directly abating some menopausal symptoms (like hot flashes, premenstrual syndrome, mood swings and sleep), definitely offers significant relief and overall health that can ease dealing with some of these symptoms. Exercise also helps older women guard against other physical conditions they are at risk for at their age.

Hot Flashes

According to a Swedish study completed in 1990, women who exercised regularly reported 50% less hot flashes compared to women who didn’t exercise on a regular basis. Other studies throughout the years have confirmed this observation, even though the specific correlations are not entirely clear. The women who participate in these studies do report better overall symptomatic relief and better stress management.

Mood

Exercise can also iron out the wrinkles in bad moods or decrease the tendency towards depression or anxiety. Many women surveyed in different studies indicate a clear improvement in their ability to handle stress and emotional challenges when they are exercising regularly.

It is hard to subtract subjective experience from physical experience. This is what researchers call the mind/body connection. Exercise naturally releases stress-relieving hormones that course through the body throughout and after an exercise session. These hormones are responsible for generating a state and feeling of wellness. Exercise is a mood-enhancer.

One Duke University study suggests that regular aerobic exercise can be just as powerful as an antidepressant when it comes to reducing depressive symptoms in older people. A related study found that those who continued to exercise were also less likely to have a depressive relapse.

Another important mind/body connection comes into play with body image and self-perception. Menopausal women report fears that the transitions they are undergoing reflects on their physical attractiveness and vitality. But studies show that exercise improves middle-aged women’s self-confidence and less anxiety about body image as well as promote a sense of control. Which is important, because one of the major fears and concerns related to age is so intrinsically tied to a fear of losing control.

Fitness

Body image and a subjective sense of confidence are one positive result of exercise. But what about the effect of actually controlling weight, or firming the body through exercise? This can make a world of difference for postmenopausal women who may be struggling with weight gain in ways they didn’t when they were younger. It also seems that weight gain shifts to the stomach and waist area (as opposed to hips, thighs or buttocks) which increases risk for heart disease at this age. Research shows, however, that the increased weight is a result of being less active.

Exercise helps to burn fat, build muscle, and increase metabolism. Not only can you feel good about yourself when you exercise but you can appreciate the physical differences over time.

Trouble Sleeping

Having a hard time falling asleep is another challenge for many peri-menopausal and postmenopausal women. Exercise, scientists say, can help with sleep via an increase in body temperature which is followed by a temperature drop several hours later. It is the lower body temperature that helps with falling asleep, although this benefit seems applicable only if your exercise routine is in the late afternoon or evening.

General health

Older women can enjoy many other health benefits associated with exercise that are not so much about the symptoms of menopause as they are about the general health risks associated with age. Research shows that exercise can help to protect against breast cancer; it can also slow the process of bone loss. Some studies show adding bcaas can help keep muscle on during this time. Weight gain itself raises risks for diabetes and heart disease, so keeping weight off is an obvious advantage.

There are a lot of ways to stay physically active, whether through an aerobics class or outdoor activities like swimming. Exercise can improve the overall vitality and grace that women need, not only to face the discomforts menopause can bring, but to simply sustain good health in the many years to come.

National Institutes of Health Article 22408332

National Institutes of Health Article 25540567

National Institutes of Health Article 25449663

Harvard Article “Mind Over Menopause”

MayoClinic Article “Fitness Tips for Menopause”

Posted on Sunday, December 21st, 2014 at 4:29 pm

Crazy Weight Loss Claims

Dr Mehmet Oz defending his weight loss claims against... The United States Congress?!?!
Dr Mehmet Oz defending his weight loss claims against… The United States Congress?!?!

Recent Crazy Claims

If there is something that can really provide weight loss, that is the pure Garcinia Cambogia extract. Or is it? Its popularity increased so much in the last years that a lot of stores selling this extract appeared. It is not hard to find a store selling it, but it is hard to choose the best one (which has good quality ingredients).

Some Outrageous Claims:

  • Reduce the BMI and body weight by 5.4%
  • Increase the Leptin quantity in the body (a hormone that is related to appetite control)
  • Boost the serotonin (a hormone that helps control eating behaviors)
  • Boost the metabolism because of its Hydroxycitric acid
  • Help you control the stress factors, regulating the Cortisol in the body (which is the stress hormone)
  • Reduce the cholesterol levels
  • Improve the body’s immune function (because of the vitamin C that it contains)
  • Increase the body’s muscle mass
  • Help the people who suffer from diabetes (because it’s packed with Chromium Picolinate, a kind of mineral which helps to control the insulin in the body)
  • Reduce the weight of the body by 2 to 4 pounds per month (if you take a quantity of 500-1000 mg before each meal)It is hard to find a diet with the same effectiveness and conveniently works for both women and men. These proprieties were found by Dr. Oz, who supposedly studied the safety and efficacy of the pure Garcinia Cambogia extract. He also said that this supplement, combined with some exercises and low-calorie meals, can provide more spectacular results.

    At Least Buy a Safe One

    While the extract claims to give astonishing results, it can be also harmful if one does not choose with care. Watch a youtube.com video on the product. Check the ingredients before buying this kind of supplement. If it has either caffeine or artificial binders, it can possibly bring health problems. In addition, the amount of HCA is imperative for its dosage determines the effectiveness of the supplement. Good results can be achieved with around 60% of HCA. Although 50% of it is a good amount, increasing the HCA means bigger weight loss.

    The possible bad side effects of the product have yet to be scientifically proven. Nonetheless, consulting a physician prior to taking the supplement is essential, most especially for pregnant and lactating women.

Posted on Sunday, September 28th, 2014 at 9:04 am