Menopause and perimenopause are two of the most significant phases in a woman’s life, which can lead to various physical and emotional changes in their body. Balancing work and life during this transformative period requires intentional effort and support, along with a mindful approach to diet, health, and fitness.
Namita Thapar of Shark Tank India fame recently took to Instagram to share her perimenopause journey: “I’m 48 & I’ve been struggling with peri menopause for the last 3 years, no one warns you about how tough this is. Thanks to a dear friend, I got back into my gym routine & it’s helped me a lot with my body aches, energy & to keep a positive mindset set 🙏 My lovely ladies, be selfish, take care of yourself & invest in that muscle mass that gets so depleted with age & wreaks havoc on our health!”
What is perimenopause?
Dr Rana Choudhary, Consultant, Gynaecology and Obstetrics, Wockhardt Hospitals, Mumbai Central, explained that perimenopause is the transitional phase preceding menopause. “It usually starts in the 40s, but can begin earlier. This phase is characterised by fluctuating levels of estrogen and progesterone, the primary reproductive hormones. These changes can cause a range of physical and emotional symptoms. The transition can last from a few months to several years before menstruation finally stops,” said Dr Choudhary.
While perimenopause is a natural part of ageing, Dr Choudhary said ongoing symptoms like disrupted sleep, fatigue, mood changes, or irregular periods should be discussed with a doctor. “Lifestyle changes such as avoiding caffeine in the evening, following a consistent sleep schedule, and practicing mindfulness or breathing exercises before bed can help. In some cases, hormone therapy or low-dose antidepressants might be suggested based on individual needs,” said Dr Choudhary.
Apart from exercise, it is essential to adopt a healthy lifestyle during perimenopause. (Source: Freepik)
How can fitness help keep symptoms in check?
Advanced fitness trainer Utsav Agarwal told indianexpress.com that strength training and cardio exercises can help balance hormones and improve muscle strength and metabolism. He also suggested some strategies to
1. Cardiovascular exercise: Engaging in aerobic activities like brisk walking, running, cycling, swimming, or dancing can help maintain heart health, manage weight, and improve mood. It is recommended to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.
2. Strength training: Incorporating strength training exercises, such as weightlifting or bodyweight exercises, can help preserve muscle mass, promote bone health, and maintain metabolic function. Include strength training exercises at least two days a week, targeting major muscle groups.
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3. Flexibility and balance: Activities like yoga, Pilates, or stretching can enhance flexibility and balance, which may help reduce the risk of falls and injuries. Including stretching exercises or activities that improve balance can be beneficial.
4. Listen to your body: Pay attention to how your body responds to exercise. If you experience joint pain or discomfort, modify your activities or choose low-impact exercises. If you have any specific health concerns or medical conditions, it is advisable to consult with your healthcare provider before starting or modifying an exercise program.
5. Stay hydrated and wear appropriate clothing: Drink plenty of water before, during, and after exercise to stay hydrated. Wear comfortable, breathable clothing and choose appropriate footwear to ensure comfort and minimise the risk of injury.
“Apart from exercise, it is essential to adopt a healthy lifestyle during perimenopause. This includes maintaining a balanced diet rich in nutrients, managing stress levels, getting enough sleep, and seeking support from friends, family, or healthcare professionals to navigate the physical and emotional changes that may occur,” he concluded.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
