Mel Spencer

Training in Menopause

I decided to train as a Menopause Specialist having trained numerous clients in their 40's and 50's who were experiencing the symptoms of menopause and seeing the fantastic results that exercise and correct nutrition gave them - not only physically but mentally also. I am now a fully qualified NASM Women's Fitness Specialist with a focus on menopause and the benefits of exercise.

Starting with the basics, menopause occurs when you stop having periods and your ovaries no longer produce any eggs and levels of oestrogen and progesterone fall. Perimenopause is the time leading up to this when your body is transitioning and hormone levels fluctuate producing symptoms of menopause. It's this lack oestrogen that causes the majority of symptoms, which can be problematic but they can be treated/lessened with lifestyle changes including exercise and correct nutrition. Symptoms can include hot flushes, weight gain, fatigue, mood changes, brain fog and achy joints. This is by no means an exhaustive list but some of the most commonly experienced symptoms.

If you are feeling any of the above, exercise can feel very counter intuitive, but exercise alongside correct nutrition offers many benefits.

Women also lose up to 10% of their bone strength in the first 5 years after menopause which can lead to osteoporosis. This is where resistance training comes in as it helps to keep bones strong. It also maintains muscle mass helping to keep the metabolism firing and burning fat! Heart health is another important factor as the risk of heart disease also increases.

Menopause can be a challenging time but you can take some control which can be a very empowering experience. To help combat negative affects, you should be aiming to exercise (particularly strength training), and eat a healthy balanced diet. Hormone Replacement Therapy can be used to help alleviate symptoms, having said that, HRT shouldn't be a substitute for lifestyle measures and a holistic approach should be adopted.

The average life expectancy for females is 83. As a woman going through menopause you are likely to have more adult life after it then before. Start tweaking your lifestyle as soon as you can and be ahead of the curve.

I've witnesses the benefits time and time again in my clients. You can emerge from your menopause as a force to be reckoned with! Please feel free to make contact with me for further information on how I could help you.