Can’t get your hands on HRT? Here are five top tips to help alleviate menopause symptoms

Awareness of menopause and treatments available is on the rise, but supply and demand are leaving some women out. Fitness expert Lucy Holtom shares advice to alleviate menopause symptoms. As the demand for HRT increases and awareness of menopause continues to rise, supply of the treatment is falling short. Leaving some women at a loss in controlling their symptoms of menopause. Lucy Holtom, a Yoga teacher, fitness expert and Balance guru, shares her top tips with Saga Exceptional about exercise in menopause and how an active lifestyle is important to alleviate the symptoms of perimenopause or menopause. 1.      Keep your body moving Ease menopausal symptoms by simply keeping your body moving. Poor psychological health is one of the main menopause symptoms that patients will go to their GP about, and exercise is something that undeniably helps with improving mental health. Any exercise that is uplifting and empowering will help enhance your mood. 2.      Feel back in your body Many women I teach just want to get out of their head and feel back in their body again – all kinds of movement with awareness can help with this, such as Yoga and meditation. These types of mindful exercises can help to ease or prevent symptoms of anxiety, stress and low mood (some of the most common menopause symptoms).  There are also benefits to doing specific forms of exercise during the perimenopause and menopause: lifting weights or your own body weight (during yoga for example) will improve bone density, which declines during perimenopause and menopause. 3.      Get your blood pumping Cardiovascular movement that gets your heart rate going is really important during the perimenopause and menopause to maintain a healthy heart. Cardiovascular disease is often thought to be more of a men’s health issue, but it is actually the leading cause of death in post-menopausal women. Also, the risk of heart attack is five times higher post-menopause than before. Running is great for getting your heart rate up quickly but you can also try these exercises: Jogging or jumping on the spot Skipping Those wanting to build up to running, Couch to 5K is a great place to start 4.      Practice pelvic floor The hormone oestrogen, which declines during the perimenopause and menopause, is used throughout the body. A lack of oestrogen can weaken your pelvic floor, so pelvic floor exercises can become more vital than ever, especially if you haven’t practiced before. 5.      Connection is key I’d recommend connecting with other like-minded women and get moving together. There are many growing communities where women talk about their symptoms and are supporting one another. Add any kind of movement into this mix, like going for walks, supporting and encouraging one another may result in symptoms being helped through connection. Find your community, connect and support one another. For more advice on how to exercise during the perimenopause and menopause visit Saga Exceptional: https://www.exceptional.com/health-fitness/womens-health/exercise-in-menopause-what-you-need-to-know/

Can’t get your hands on HRT? Here are five top tips to help alleviate menopause symptoms

Awareness of menopause and treatments available is on the rise, but supply and demand are leaving some women out. Fitness expert Lucy Holtom shares advice to alleviate menopause symptoms.

As the demand for HRT increases and awareness of menopause continues to rise, supply of the treatment is falling short. Leaving some women at a loss in controlling their symptoms of menopause.

Lucy Holtom, a Yoga teacher, fitness expert and Balance guru, shares her top tips with Saga Exceptional about exercise in menopause and how an active lifestyle is important to alleviate the symptoms of perimenopause or menopause.

1.      Keep your body moving

Ease menopausal symptoms by simply keeping your body moving. Poor psychological health is one of the main menopause symptoms that patients will go to their GP about, and exercise is something that undeniably helps with improving mental health.

Any exercise that is uplifting and empowering will help enhance your mood.

2.      Feel back in your body

Many women I teach just want to get out of their head and feel back in their body again – all kinds of movement with awareness can help with this, such as Yoga and meditation. These types of mindful exercises can help to ease or prevent symptoms of anxiety, stress and low mood (some of the most common menopause symptoms). 

There are also benefits to doing specific forms of exercise during the perimenopause and menopause: lifting weights or your own body weight (during yoga for example) will improve bone density, which declines during perimenopause and menopause.

3.      Get your blood pumping

Cardiovascular movement that gets your heart rate going is really important during the perimenopause and menopause to maintain a healthy heart. Cardiovascular disease is often thought to be more of a men’s health issue, but it is actually the leading cause of death in post-menopausal women. Also, the risk of heart attack is five times higher post-menopause than before.

Running is great for getting your heart rate up quickly but you can also try these exercises:

  • Jogging or jumping on the spot
  • Skipping
  • Those wanting to build up to running, Couch to 5K is a great place to start

4.      Practice pelvic floor

The hormone oestrogen, which declines during the perimenopause and menopause, is used throughout the body. A lack of oestrogen can weaken your pelvic floor, so pelvic floor exercises can become more vital than ever, especially if you haven’t practiced before.

5.      Connection is key

I’d recommend connecting with other like-minded women and get moving together.

There are many growing communities where women talk about their symptoms and are supporting one another. Add any kind of movement into this mix, like going for walks, supporting and encouraging one another may result in symptoms being helped through connection.

Find your community, connect and support one another.

For more advice on how to exercise during the perimenopause and menopause visit Saga Exceptional: https://www.exceptional.com/health-fitness/womens-health/exercise-in-menopause-what-you-need-to-know/