RENEW YOU (Part 2)
October 8th 2017
Hormone Withdrawal Effects
Last time we looked at how loss off oestrogen has a dramatic effect on health as you transit through menopause.
Without oestrogen your body struggles to make collagen, the protein which keeps bones, joints, muscles, skin, hair and nails strong, supple and smooth.
Following on from the 10 top collagen boosting foods we showed you in Part 1, we will now build on that and tell you why it is more important than ever, to exercise during this stage of life.
Exercise And What Your Changing Body Requires
You need to be aware that as you transit through menopause, your exercise regime needs to be modified to suit your changing body’s requirements.
Without the protective influence of oestrogen, the emphasis needs to be on bone and heart health, muscle strength and balance. Cardio and strength training exercises should now be the core of your workout routine, along with stretching and balance exercises.
Exercise also stimulates the production of Human Growth Hormone (HGH).
HGH stimulates collagen production in muscles and tendons, making it another important method on our list as to how you can boost collagen production.
HGH stimulates collagen production in muscles and tendons, making it another important method on our list as to how you can boost collagen production.
Cardio/Aerobic Exercise
Cardio vascular or aerobic exercises include any activity that gets you breathing harder and your heart beating faster.
The point is to make your heart stronger and increase the amount of blood it is able to pump with each stroke.
These types of exercises are good for lowering blood pressure, reducing cholesterol levels and building a resistance to stress. All significant in protecting the heart and reducing the risk of strokes or heart attacks.
Cardio vascular/aerobic exercises include:
Brisk walking/jogging, swimming, tennis, stair climbing, treadmill, cross trainer and cycling.
Brisk walking/jogging, swimming, tennis, stair climbing, treadmill, cross trainer and cycling.
Just remember, whatever activity you choose, it should raise your heart rate and break a sweat.
Talk Test
An easy way of assessing whether you have reached aerobic levels is to try and sing your favourite song. You will probably be able to talk the words, but have difficulty singing them
An easy way of assessing whether you have reached aerobic levels is to try and sing your favourite song. You will probably be able to talk the words, but have difficulty singing them
Aim to do some form of aerobic exercise every day, even if it’s only a brisk 20 minute walk – It all counts!.
Strength Training Exercise
Loss of oestrogen and collagen during menopause causes a decrease in bone mass density, muscle mass, and strength, so it is very important to add muscle strengthening exercises into your routine.
Stronger muscles will have a positive effect on your normal daily activities, giving you both strength and endurance to carry on just that little bit longer, whether it’s carrying heavy bags from the supermarket, completing your exercise routine, or just being able to undo the lid on that jar of marmalade.
Muscle is also important for weight control, because muscle is the best calorie burning tissue we have. The stronger the muscles are, the more calories they burn. By stimulating and strengthening muscles through exercise, you are building and strengthening their connective fibre. This in turn requires energy, which your body gets from your stored energy supply, like fat cells. So by exercising, you will be burning fat and building muscle.
Muscle strengthening exercises include:
Weight training, resistance training, calisthenics (using your own body weight for resistance), pilates, yoga and tai chi
Resistance aids: Use dumbbells for added weight and ankle and wrist weights to increase resistance.
Weight training, resistance training, calisthenics (using your own body weight for resistance), pilates, yoga and tai chi
Resistance aids: Use dumbbells for added weight and ankle and wrist weights to increase resistance.
Do muscle strengthening exercises every other day, taking it in turns to work all the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms)
Remember, these types of exercises, will also increase HGH levels and collagen production
Stretching & Balance Exercise
This is now one area you need to focus on more. Instead of doing a quick warm up stretch routine before you begin or end your exercise routine, stretching needs to be incorporated into your regime in its own right.
Tendons and ligaments tighten without the influence of oestrogen and its collagen producing effects. So, it is important to keep muscle joints flexible and mobile, so you can move through a full range of motions and avoid discomforts such as muscle tension and painful joints.
Stretching stimulates the production of lubricants between the connective tissue fibres, helping to alleviate some of the side effects of both ageing and the menopausal transition.
Stretching exercises will also improve balance and co-ordination.
Test Your Balance - Lift one leg slightly off the floor and hold your balance for as long as possible, you may need to hold on to a chair or use the wall to keep steady initially. Work towards not holding on at all, and finally when you have mastered this technique, try it with your eyes closed, be sure to have something close by to hold on to though, should you need to.
Test Your Balance - Lift one leg slightly off the floor and hold your balance for as long as possible, you may need to hold on to a chair or use the wall to keep steady initially. Work towards not holding on at all, and finally when you have mastered this technique, try it with your eyes closed, be sure to have something close by to hold on to though, should you need to.
Stretching and balance exercises should be done every day and include:
General stretching, yoga, pilates and tai chi.
General stretching, yoga, pilates and tai chi.
Take Away Message
Aim to exercise every day for at least 20-30 minutes. Do muscle strengthening exercises every other day to allow muscles to build up additional mass. Mix and match your exercises. Variety will keep your muscles guessing about what is coming next and will also stop you from becoming bored with your work-out routine. Make sure you choose something you enjoy and be adventurous once in a while and try something new.
NEXT TIME: Relaxation Techniques