The Right Way to Travel Through Menopause
Weight-bearing exercise is known to be the best type of physical activity to help with maintaining your bone and muscle health in menopause. Walking, jogging, skipping and dancing are all examples of this, but did you know that something as small as changing the direction you’re walking in could determine how effective this exercise is?
Find the Right Direction in Menopause
According to research recently carried out at the University of Michigan, walking downhill is much better for your bones in menopause than walking uphill.
Scientists recruited 15 participants for their study; these were divided into groups and were monitored while walking on either an uphill or downhill gradient on a treadmill for 40 minutes at a time.
Each participant then had their blood tested for markers associated with both bone formation and resorption, which is the process of bones breaking down and naturally being removed from the body.
Resorption was found to be less likely in the blood of the study group who had spent more time walking downhill, indicating that this is better for maintaining bone health and reducing the risk of potentially debilitating osteoporosis in menopause.
Diet and Menopausal Bone Health
Bone health was also found to be stronger when the participant had eaten before exercising, which the study authors believe is due to the physical activity helping their bloodstream to absorb essential nutrients from their diet more easily.
Lead researcher Dr Katarina Borer commented: “We wanted to see whether eating before or after meals, and walking downhill or uphill, had an effect on markers of bone formation and resorption in these women.
“The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. When you walk downhill, the pull of gravity is greater.”
In particular, foods containing vitamin D and calcium are known to be especially beneficial for bones and could contribute to keeping them strong and healthy when your body’s oestrogen levels decline during menopause.
Other Ways to Maintain Bone and Muscle Health
Low bone density and aching muscles are common symptoms caused by a fall in your oestrogen supply, so finding a menopause solution that includes an ingredient designed to take on the role of this hormone in your body could help you to manage these side effects of menopause, as well as many others, such as hot flushes, mood swings, trouble sleeping and low sex drive.
DT56a, which is found in Femarelle® supplements, is one such ingredient. It’s a natural soy derivative and can mimic the effects of natural oestrogen, helping you to get a better hold on multiple menopause symptoms and feel more like yourself again.
In Femarelle® Unstoppable supplements, designed especially for post-menopause, you’ll also find vitamin D and calcium for extra support for your bones and muscles when they need it most.
Shop the full Femarelle® range and see if it helps you to travel through menopause more comfortably here.