Menopause & Muscle Loss

Menopause affects every woman differently. Some women experience hot flashes, sleep disturbances, depression, weight gain and/or muscle loss. While menopause is not an illness, the symptoms and side effects are real and treatable. Maintaining and preventing muscle loss, a frequent symptom, is possible and advisable.

Signs

• The earliest signs of menopause include irregular periods, thinning of the hair, vaginal dryness, and mood swings. Menopause occurs when one year has passed without a period. At this point, a woman may also notice loss of muscle tone and weakness.

Causes

• Muscle weakness accompanies menopause especially when a women leads a sedentary lifestyle. Smoking and poor nutrition also contribute to muscle weakness. Lifestyle changes and increased activity can help immensely.

Prevention/Solution

• Exercise and calcium supplements can be used to prevent muscle loss and pain. These also are recommended to keep bones strong and prevent fractures and breaks.

Strength training

• Strength training is the best preventative measure against muscle weakness. Muscle loss leads to muscle weakness with advancing age. Strength training prior to, during, and after menopause will combat this loss.

Flexibilty

• Yoga, Pilates , Ti Chi, and stretching exercises improve flexibility, balance, and prevent muscle weakness.

Vitamins

• Calcium and Vitamin D supplements are a must for menopausal women. Also sunlight and a healthy diet will guard against bone loss, muscle loss and muscle weakness in menopausal women.