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Exercise and Hot Flashes and Other Menopause Symptoms

Exercise and Hot Flashes and Other Menopause Symptoms

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 Even if you don’t have hot flashes, stay with me on this because this episode is on exercise and hot flashes. We’re going to dissect the science and eradicate “science says” as a cry for validity by influencers. Hot flashes are one of the most common symptoms of menopause. I’ll talk about the relationship between exercise and hot flashes along with other menopause symptoms like muscle loss or fat increase. In previous podcast episodes and books, I’ve shared researcher comments about whether exercise could mitigate menopause symptoms. The answer, “Yes, provided it’s intense enough.” The Science A 2024 study on 72 pre, peri and postmenopausal women, published in the Menopause Journal of The Menopause Society, looked at the impact of minutes spent in 3 exercise intensities and body composition on total menopause symptoms (TMS). More symptoms were associated with higher body fat. Intense physical exercise improves % body composition and may reduce TMS, beneficial for perimenopausal women. An article published by the American College of Sports Medicine, looked at protein turnover changes, muscle size, quality and strength during menopause. All seemed to decline. What we don’t know [Dr Stuart Phillips’ response to Mary Claire Haver’s Instagram post regarding estrogen’s impact on muscle] is the cause for these changes. Is there evidence for causation between decline of estrogen and decrease in muscle mass, which some women experience: Insomnia Poor mood, depression or anxietyLack of motivation (serotonin receptors)A time crunch in midlife Comfort or emotional eating Repeatedly, women will say, “I haven’t changed a thing, but my results have changed.” That would be true if you didn't change what it was you were doing. If your hormones have changed, we have to change the exercise. Another 2024 study in Menopause Journal showed both moderate intensity and resistance training exercise will decrease hot flash occurrence in some women, especially in women with depression. High Intensity - more impact on body composition and positive impact on hot flashes Moderate Intensity - decreased hot flash occurrence Exercise and Hot Flashes, Estrogen and Muscle Whether we’re talking about exercise and hot flashes or estrogen and muscle loss, so many variables could be at play, even if the science is a randomized double-blind study with a large enough subject pool. If hormones have changed, we have to change the exercise (including nutrition and sleep habits) or it’s not going to work. If medications become important, then we have to look at micronutrients because they’re depleted by each prescription or OTC med. If you don’t absorb micronutrients you don’t have optimal muscle or strength building blocks. Social Media The type of studies that influencers share matters. Whether they’ve shared a review of literature, a double-blind randomized control study, or a narrative or know what that meansWhat is the interpretation that helps you make decisions on changes you may want to consider or that reinforces what you are doing?The only real thing an influencer is sharing unless they share the science with you is, “what works for me” and you’re left to guess… is that really what happens behind the scenes? But before I share that, I think we know this: Both are on a worthy mission… To improve the knowledge we have about muscle, bone and aging and the impact on them of daily and weekly habits To acknowledge menopause has historically impacted women’s health. What can you do with the information? Make the best choices on exercise prescription, dietary choices, lifestyle habits to offset what is impacted by hormonal changesMake the best choices with their time and energy for women with hormonal changes to get the optimal health habits.Provide clarity about the exercise prescription that is most advantageous and then customize it for women based on their fitness status, health history, and stage of menopause Train an army of Menopause Fitness Specialist® in every fitness club, health center, university and behind every online program. Become a Coach on Exercise and Hot Flashes for Women in Midlife If you are interested in becoming a Flipping 50 Menopause Fitness Specialist® and tired of guessing for yourself, your clients and watching a lot of bro science applied to women without ever considering… We’ve never asked questions about pelvic floor health in intake forms in the fitness industry.We’ve never considered from ovulation to luteal phase, a change in nutrition and exercise might serve a woman in reducing injury and getting better results.We’ve never suggested a woman test her muscle mass at 25 and bone at 30 when she’s peaking to compare later. Do you want to know how to create a comprehensive exercise prescription that supports, not worsens: InsomniaPre-diabetes and insulin resistanceLow libido ...

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