‘Many of us are aware that the menopause brings hormonal changes, in particular, a drop in oestrogen levels,’ explains Rouse.
‘Oestrogen is a powerful anti-inflammatory hormone that helps protect bone density and muscle mass. As oestrogen levels decline, so does bone density, and muscle mass decreases, a process compounded by the natural ageing process and dietary habits. Plus, during menopause our bodies stop synthesising nutrients as they should, and therefore replenishment is pretty poor.
‘However, hormonal changes aren’t the only reason, lifelong dietary habits, such as cutting out dairy or red meat, can exacerbate bone and muscle decline, and of course ageing naturally reduces bone density and muscle mass.’
Signs of Osteoporosis and Muscle Weakness
Detecting early signs of osteoporosis can be challenging without medical screening (which they sometimes recommend to people who have had eating disorders), as symptoms often remain hidden until significant bone loss has occurred.
However, muscle weakness is more noticeable. From the age of 30, women lose about 1 per cent of muscle mass annually, a process accelerated by inactivity and poor diet.
symptoms often remain hidden until significant bone loss has occurred
‘We don’t usually notice signs of bone and muscle weakness straight away as it’s progressive and happens over time’, says Rouse.
‘If you go through your 20’s fit and healthy and resilient to everything, you may hit your 30’s and 40’s you still feel fine, and then usually it becomes apparent after some sort of health consequence. So unfortunately it’s not something we always recognise until it’s too late’.
Indicators of Muscle Weakness:
Decreased Strength: noticeable decline in muscle strength and endurance.
Increased Fatigue: muscles tire quickly during everyday activities.
Frailty: increased frailty and difficulty in maintaining physical activities.
‘These days we’re all far more sedentary, especially for those of us who sit at a desk in the office all day’, adds Rouse.
‘Combine this inactivity with what we are or are not eating and we simply aren’t doing enough to keep our muscles stimulated, and if we’re not stimulated enough, biologically we’re not going to be holding onto that muscle.’
READ MORE: 6 strength training benefits everyone should know about
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It’s never too late or too early to start weight bearing exercises
So what mechanisms can we use to help prevent bone and muscle weakness as we age and reach menopause?
#1 Weight-Bearing Exercises
‘Weight-bearing exercises are crucial for maintaining bone density and muscle mass during menopause but also in general,’ explains Rouse.
‘Weight training is also beneficial for so many more things, such as helping to utilise blood glucose better (naturally our bodies don’t deal with glucose in the same way it used to when we hit Perimenopause), it helps to maintain bodyweight and decreases inflammation and stress, and it can even improve the health of our skin and hair.
‘Getting to the gym is a great option to begin using weights, and progressively move up the amount of weight in a controlled environment and with expert guidance, but for those who aren’t used to gyms, they can feel extremely daunting.
‘Trying to do more things and movements that your body isn’t use to is a great starting point
‘It’s never too late or too early to start weight bearing exercises, whenever you CAN start, then start.
‘Even beginning with lifting your arms up more than you usually would, if you’re not used to it, your arms will start to feel fatigued, it’s why some people notice tired arms when putting their hair up.
‘Trying to do more things and movements that your body isn’t use to is a great starting point.
‘Even Pilates can count as weight bearing exercises as you are using body weight and having to hold your body in a certain way that is putting strain on a muscle’.
Effective exercises include:
Walking and Cycling: great cardiovascular exercises that also support bone health.
Weight Training: essential for maintaining bone density and muscle mass. Start with light weights and gradually increase.
Pilates: uses body weight to strengthen muscles and bones.
These exercises stimulate bone formation and help retain muscle mass, which is essential for overall health during menopause.
