Did you know that menopause and perimenopause are relatively new challenges for women? In the 1800s, life expectancy was shorter, meaning fewer women lived long enough to experience menopausal symptoms. Today, however, women spend nearly 40% of their lives post-menopause, which has significant implications for bone and muscle health.
What Happens to Our Bones and Muscles During Menopause?
As we age, everyone experiences muscle mass loss, a condition known as sarcopenia. For women, this loss accelerates due to decreased oestrogen levels during menopause. Additionally, the decline in oestrogen can negatively affect bone density and skin health. While there’s limited evidence suggesting that oestrogen replacement can directly build muscle mass, hormone replacement therapy often alleviates joint pain, a common complaint during menopause.
How Can We Support Our Bones and Muscles?
Exercise is Key!
Research indicates that 39% of women aren’t active enough, failing to meet the recommended 150 minutes of moderate-intensity exercise each week. It’s essential to view exercise not as a luxury, but as a vital aspect of maintaining our health. Regular physical activity significantly improves cardiovascular health, which is crucial, especially during the post-menopausal years.
Even small increases in physical activity can lead to significant health benefits. Aim for muscle-strengthening activities at least twice a week on non-consecutive days.
Fun Fact: Regular, sustained exercise may even help reduce hot flushes!
What Role Do Physiotherapists Play in Menopause Care?
Physiotherapists can assess and treat pelvic floor disorders, which affect nearly half of menopausal women. These include:
Prolapse
Incontinence
Painful intercourse
There is robust research supporting the effectiveness of pelvic floor training in treating both prolapse and urinary incontinence. Addressing pelvic floor dysfunction is vital, as it can be a barrier to maintaining an active lifestyle.
Take Charge of Your Health!
If you’re experiencing symptoms related to menopause or want to learn more about how physiotherapy can support your pelvic health, don’t hesitate to reach out. Our expert physiotherapists are here to help you navigate this important stage of life with personalised care and guidance.
Book your appointment today and take the first step towards feeling your best!