Let’s focus on Women!

October brings us two female focused events. In addition to October being Breast Cancer Awareness month (look out for further information on our social media about our Breast cancer awareness event), Wednesday 18th October is World Menopause Day. 

Both equally important topics for us to recognise and finally the menopause is finally being talked about much more - hurrah! It is being recognised that, for many women, it much more than just a hot flush here and there!

Navigating the Menopause is hard! Menopause is a natural biological transition that every woman goes through in her life. It marks the end of a woman's reproductive years, bringing about various physical and hormonal changes. Unfortunately, it brings countless symptoms, including hot flashes, mood swings, weight gain, and bone density loss. These changes can impact a woman's quality of life and increase the risk of chronic diseases like heart disease and osteoporosis. However, the right combination of exercise and nutrition can help to combat these challenges.

Exercise During Menopause

1. Strength Training: Resistance or strength training exercises help maintain muscle mass, boost metabolism, and support bone health. Incorporate weight lifting into your routine two to three times a week.
2. Plyometric Training: This type of exercise focuses on rapid and explosive moves to build strength and power. This helps to maintain bone density and muscle strength. 
3. Flexibility and Balance: Menopause can increase the risk of joint and muscle stiffness. Practices like yoga and pilates can improve flexibility and balance while reducing stress and anxiety, again, common symptoms during menopause. Pelvic floor exercises are crucial during menopause to combat the weakening of pelvic muscles caused by the hormonal changes. By doing these daily, you can prevent or alleviate issues like urinary incontinence and prolapse.

Nutrition for Menopause

1. Protein: Consuming enough protein will help you maintain healthy blood pressure and can reduce menopause symptoms like hot flushes, fatigue, mood swings, and brain fog.
2. Nutrition timing: As a woman, especially a menopausal woman, you do not want to go into your workouts under fuelled.
3. Hydration: Stay well hydrated, as hormonal changes can affect fluid balance. Opt for water, herbal teas, and natural fruit juices while limiting caffeine and alcohol intake, as these can aggravate some symptoms.
4. Balanced Diet: Focus on a balanced diet rich in whole grains, lean proteins, fruits, and vegetables. This approach provides essential nutrients, maintains energy levels, and helps manage weight.

With the right lifestyle choices, menopause can be a manageable and empowering phase in a woman's life, full of new opportunities for improved health and fitness.

Our mission is to spread the word and to help women make informed choices to improve their mental and physical health.

We have a Menopause workshop on Saturday 7th October 2pm-4pm with Sandra, a women’s health and training specialist – email info@fitnessrepublic.co.uk for more information or to book.

In addition to this, Blanka is our in-house qualified specialist in menopausal and peri-menopausal women and regularly runs beginner gym courses to introduce you to the correct types of exercises need during this period.

Next course starts January, but register your interest now!