Menopause symptoms can be fought with exercise

Menopause is a defining moment in the life of any woman. The symptoms of menopause can be noticed from the age of 40 and the woman undergoes major changes between the ages of 45 and 55. But many women are unaware of the symptoms of menopause and are at a loss as to how to go through this phase. Shall we talk about it?

In this post we will talk about:

  • What is menopause
  • The taboo of menopause
  • Symptoms of menopause
  • What Causes Menopause Symptoms
  • Diseases that can arise in menopause
  • Exercises that minimize menopausal symptoms
  • Tips to reduce symptoms
  • Intimate gymnastics helps maintain the quality of your sex life

If you could list the most remarkable moments of your life, among some variations would be the discovery of platonic love in childhood, your graduation, marriage, the birth of children, the unbalanced steps – but very celebrated -, the debut in the school accompanied by pain at the heart of having to say goodbye at the gate, and the first flirtation, which, let’s be honest, arouses a truly pathetic jealousy in us, moms.

A movie played in your head about those moments, right? Now, if you stopped there, and are in the process of building the next events, which will also be remarkable, know that, out of a situation, you will not escape. Sooner or later, menopause will appear, even if you don’t invite it and do everything to make it late. Some things in life are like this: no matter what is done, they appear, invade our routine, take us seriously most of the time and carry with them a message that many of us end up not realizing – but that I always I like to reinforce so that we learn to see the positive side of things -. They only happen because we are alive, and that is why we should be happy.

In fact, not only hers, but everything that invades our life during that moment. If you have already gone through or are experiencing this stage now, you know the symptoms of menopause well , but if not, prepare to discover that hot flashes, night sweats and chills are not only signs of a good night of sex, but also result of the hormonal imbalance that our body goes through during menopause.

But after all, what is menopause?

Putting the drops in the “is”, menopause is, in fact, the name given to the last menstruation, which usually happens between 45 and 55 years old. The period that follows, then, is called climacteric, and represents the transition between the woman’s reproductive and non-fertile phase. But, as we all refer to this phase of life as being menopause, is this how we will continue in today’s post, combined?

Physiologically, menopause is the result of ovarian failure. To understand why this happens, you need to go back. Every woman, when she is born, already has the follicles of the ovaries, which will give rise to the eggs from the first menstruation, until the last. They are produced throughout life, and when they die, the concentrations of the female hormones estrogen and progesterone also drop. And it is precisely because of this hormonal imbalance that the main symptoms of menopause happen.

The Taboo of Menopause

Every woman goes through menopause, but there is something about the word itself that evokes negative connotations of aging and atrophy. In our youth-obsessed culture, menopause can be debilitating for women, even embarrassing. However, we are all living longer and menopause is a characteristic of middle age. It is the beginning of a new chapter, so why the persistent taboo?

It is necessary for all women to be able to talk openly about menopause and without embarrassment. In addition, men must also be aware so that they can support colleagues, students, friends and family.

Women with symptoms of menopause need to feel confident to discuss it and ask for support, if necessary, so that they can continue to be successful in their roles and enjoy the right balance between work and life.

Symptoms of menopause

You know that song that says: “in life we ​​have to understand that one is born to suffer while the other laughs”? I usually joke that it can serve as a soundtrack when it comes to menopause. This is because, some of us, because of a gift from nature, do not have the main symptoms of menopause, and end up going through this period with more tranquility than the vast majority of women.

Those who do not have this asymptomatic phase suffer the variation of intensity of the symptoms of menopause according to the progressive decrease of sex hormones, and among the main and those most reported by women are:

  • Weight gain

Another point that is directly affected by the drop in estrogen levels is our metabolism. With menopause, the basal caloric expenditure decreases, which has two direct consequences: the change in the way our body stores fat and the increased probability of gaining weight with fewer calories.

And the result we feel in the abdomen and waist: it is exactly at these points that the deposition of fat occurs during menopause.

  • Mood changes

Do you know PMS, which is capable of making us irritated beyond normal and turns any woman into melted butter? Fluctuations in mood are also symptoms of menopause, and during a single day you can go from the most complete feeling of fullness to deep sadness, of course, going through extremely high levels of irritability, even if there are no real reasons for it. Hormones have power, in which case the lack of estrogen is responsible for the roller coaster of emotions.

  • Changes in libido and vaginal dryness

We have reached the point that is crucial for all of us women. As if all the other symptoms and consequences of the hormonal drop in our body were not enough, we still have to deal with physiological issues, that is, which are not of our choice, but which significantly alter the quality of our sexual life, such as changes in libido and the difficulty of producing lubrication , causing vaginal dryness.

If you’re wondering how to minimize these changes, hold on to your curiosity a little bit more, because we’ll talk about it soon. Rather, you need to understand why these processes are triggered by your body.

  • Heat waves through the body

And when I say wave, it is because that is exactly what we feel during this period. It starts with a heat on the face and can travel the body through the neck and trunk. This heat is completely different from what we feel during a high temperature day. This is because it has an internal origin, and usually causes facial flushing, heart palpitations and sweat, a lot of sweat. The cause of this wave is the drop in estrogen, which causes an imbalance in body temperature. The frequency of episodes can vary, but with the vast majority of us the sensation happens 1 to 2 times a day.

  • Insomnia

Hot flashes are an important cause of sleep disorders during menopause. However, they are not the only ones. Many menopausal women have difficulty sleeping even without feeling hot. Insomnia can occur up to 7 years before menopause and usually worsens in the last year of pre-menopause. Anxious or depressed women tend to be those with the most difficulty sleeping.

  • Irregular Menstruation

Changes in the menstrual period may already occur before the woman enters the pre-menopause period. Initially the changes are subtle and include changes in bleeding intensity and shortening of the cycle.

As menopause approaches, menstrual changes are more evident. The cycle is now erratic and becomes longer, lasting 40 to 50 days. Changes in menstrual volume (more or less) and leaks can occur in the middle of the cycle.

Menstruation becomes more and more irregular, until it disappears. The pre-menopausal woman has no way of knowing when her last period will be. The diagnosis of menopause can only be established retrospectively, when the woman turns 1 without menstruating again.

  • Depression

Pre-menopausal women are 2.5 times more likely to be depressed than in other stages of life. The risk is even greater in those who suffer from other symptoms, especially hot flashes and sleep disorders. It is believed that the reduction in estrogen levels, associated with the uncomfortable symptoms of menopause and the fact that women recognize that they are crossing the border between youth and old age, contributes to a higher incidence of depression in this period.

  • Memory problems

Estrogen also appears to play an important role in the normal functioning of the female brain. In menopause, women may begin to have short-term memory lapses, making trivial forgetting more frequent, such as where they put the keys, birthdays and meeting dates. In general, it is nothing serious, but in methodical people, it can be something that can cause great discomfort. Memory lapses are more common in women who are depressed, stressed, or excessively tired.

  • Joint pain

The health of your joints, tendons, ligaments and muscles also suffers from falling estrogen levels. About 60% of pre-menopausal women complain of joint pain. Obese or overweight women have more problems. Unlike many menopausal symptoms, which go away over time, joint pain usually remains.

  • Dry skin

The reduction in estrogen levels is related to a drop in the production of collagen, which is the substance that keeps our skin firm and looking good. Therefore, when collagen production is altered, the skin becomes thinner, drier, flakier and less youthful. Dry skin can cause itching, which in some cases can be very unpleasant.

  • Hair loss

The health of women’s hair is also related to estrogen and collagen levels. In menopause, a woman begins to notice that there is a change in the quality of hair, becoming drier, brittle and falling more easily.

  • Tiredness

Fatigue, lack of energy and a lack of disposition for everyday events are also very common before menopause. They occur not only due to hormonal imbalances, but also due to mood swings and lack of sleep.

  • Weight gain

Another point that is directly affected by the drop in estrogen levels is our metabolism. With menopause, the basal caloric expenditure decreases, which has two direct consequences: the change in the way our body stores fat and the increased probability of gaining weight with fewer calories.

And the result we feel in the abdomen and waist: it is exactly at these points that the deposition of fat occurs during menopause.

  • Mood changes

Do you know PMS, which is capable of making us irritated beyond normal and turns any woman into melted butter? Fluctuations in mood are also symptoms of menopause, and during a single day you can go from the most complete feeling of fullness to deep sadness, of course, going through extremely high levels of irritability, even if there are no real reasons for it. Hormones have power, in which case the lack of estrogen is responsible for the roller coaster of emotions.

  • Changes in libido and vaginal dryness

We have reached the point that is crucial for all of us women. As if all the other symptoms and consequences of the hormonal drop in our body were not enough, we still have to deal with physiological issues, that is, which are not of our choice, but which significantly alter the quality of our sexual life, such as changes in libido and the difficulty of producing lubrication , causing vaginal dryness.

If you’re wondering how to minimize these changes, hold on to your curiosity a little bit more, because we’ll talk about it soon. Rather, you need to understand why these processes are triggered by your body.

Remember estrogen, the super, mega, ultra powerful hormone? For it, too, influences the tissues that line the vagina. That is, once it is no longer present in our body at normal levels, it causes the thickness of the vagina to lose. This means that the entire structure of our intimate region undergoes changes, such as the narrowing of tissues, and, due to the lower blood flow, vaginal dryness. So, my friend, the results can be discomfort and even pain during sex , and nobody wants to go through this, is it?

What causes the symptoms of menopause?

The symptoms of menopause occur when the body readjustes itself to the fact that the ovaries are decreasing the production of estrogen, progesterone and testosterone. This is because the ovaries are preparing to stop producing eggs for fertilization, usually in the middle age stage.

A gradual change is taking place and these hormones will be produced mainly in other parts of the body, including the adrenal glands, the brain and the fat cells in the skin. Uncomfortable symptoms are usually a sign that the body is making natural adjustments and may need support.

Diseases that can arise in menopause

  • Heart and vascular (cardiovascular) disease – When your estrogen levels decrease, your risk of cardiovascular disease increases. Heart disease is the leading cause of death in women, as well as in men. So it is important to exercise regularly, eat a healthy diet and maintain a normal weight. Ask your doctor for advice on how to protect your heart, for example, how to lower cholesterol or blood pressure.
  • Osteoporosis – This condition causes the bones to become fragile and weak, leading to an increased risk of fractures. During the first few years after menopause, women can lose bone density quickly, increasing the risk of osteoporosis. Postmenopausal women with osteoporosis are especially susceptible to fractures of the spine, hips and wrists.
  • Urinary incontinence – As the tissues of the vagina and urethra lose elasticity, you may experience sudden and strong urination, followed by an involuntary loss of urine (urinary incontinence) or loss of urine with coughing, laughter or elevation (stress incontinence) ). You can get urinary tract infections more often.

Exercises that minimize menopausal symptoms

So, the time has come for me to kill your curiosity and give you tips on how to prevent this natural process from affecting your sex life, after all, the arrival of menopause may represent the beginning of our non-fertile period, but under no circumstances should it be received as a notice of interdiction of our playground, right?

Of course, hormone replacement relieves menopausal symptoms, but in addition to many of us being unable to go through this process, there are other ways to minimize these effects, such as physical exercise.

Water aerobics , for example, is an excellent activity that can reduce the risks associated with heart disease, but which, since it has no impact, should be combined with other modalities to prevent osteoporosis.

The aerobic exercise , such as walking and jogging also fulfill their role in minimizing the effects of hormone loss, and ward off the chances of overweight. When practiced from 30 minutes a day, the exercises have the ability to soften the heat waves characteristic of this period, in addition to assisting in mood modulation, which believe me, if not controlled, can be one of the worst companions of menopause .

Tips to reduce symptoms

  • Find out more about the changes that will occur – Ask your doctor about menopause and what the short and long term consequences it has on the body. He may also be able to explain which symptoms are most frequent, although not all women experience them with equal intensity.
  • Empower your positive thoughts – Because they have a great impact on health, well-being and the way you face difficulties. Stress, anxiety and depression intensify and worsen the symptoms of menopause, and are pathologies that must be treated
  • Eat a diet – You should increase your calcium intake to 1,500 milligrams daily to strengthen your bones and restrict fats and sweets to control your weight. Eat enough whole grains and servings of fruits and vegetables (at least five a day).
  • Sunbathe 15 minutes a day – You need to expose yourself to sunlight to get vitamin D, which is involved in the proper absorption of calcium. In some cases, it may be necessary to take supplements of this vitamin
  • Control your blood pressure and cholesterol and blood sugar levels- In addition, according to your doctor’s instructions, you should have a mammogram periodically, as with age the risk of breast cancer increases.
  • Stop smoking – Cardiovascular diseases are the leading cause of death among women, especially after menopause, and smoking is an important risk factor.
  • Lead a satisfying social life – Relating to your loved ones and sharing your feelings, doubts and emotions with them will help at this stage when many women feel irritated, fatigued and depressed. Certainly you have friends or relatives who have been through it and you can exchange experiences with them.

Intimate gymnastics helps maintain the quality of your sex life

Now, in addition to the gym clothes, gym and open air parks, how about if you pay special attention to her, her friend of so many moments of pleasure, but who, during menopause, needs a little help to keep her more active than that never?

If you have never heard of intimate gymnastics, or pompoirism , think with me: when we exercise, we try, among other reasons, to work our muscles, right?

If our whole body can benefit from exercise, it is not our vagina that will be left out. If not worked, the tissues of the vagina become flaccid and you lose the ability to control over them – everything we don’t want, especially during menopause. Intimate gymnastics, in addition to returning this power and increasing blood circulation, assisting in lubrication, helps us to reach orgasm and make our partners even more horny with the contraction movements of the vagina, which apply pressure on the penis.

Are you excited and want to know more about intimate gymnastics? Start practicing the exercises today and feel the benefits of pompoarism with the improvement of the quality of your sex life.

What did you think of today’s tips? Are you going through this phase? We’ll talk about it in the comments. Super Kiss!

Leave a Comment