Dr Louise Newson is a leading menopause specialist. She’s the founder of the balance app, offering free support for menopausal women: www.balance-app.com
With your #walk1000miles habit on your side, the menopause needn’t be the debilitating experience many women fear, says specialist Dr Louise Newson.
The best way to think about menopause is as a long-term hormone deficiency with health risks. Oestrogen is used throughout your body, so when levels reduce, you feel it in so many ways, from hot flushes to joint pains, muscle aches, headaches and mood changes.
The best way to correct that hormone deficiency is with hormone replacement therapy (HRT), but regular exercise, and particularly walking, is a fantastic way to keep body and mind in the best possible shape and balance. I advise women to book time for themselves in their diary as they would a dentist appointment or a work meeting. Walking may be your ‘me time’ and if it is, carve out the time to do it, and keep that appointment. Because walking can be a real lifeline for many women – and no wonder...
7 ways walking helps neutralise the menopause
Bone health. Oestrogen plays a key role in keeping our bones healthy and strong, so women are at greater risk of osteoporosis (where bones become weak) during and after menopause. When we walk our muscles pull on our bones and gravity pushes them. Our bones are a living tissue, so they become stronger the more we use them.
Heart health. Brisk walking keep the heart rate up, and the organ heathy – particularly important as low oestrogen during and after menopause can put women at increased risk of cardiovascular disease.
Feeling good. Walking releases feel-good chemical endorphins, which is particularly useful as menopause can cause low mood.
Time for you. A walk allows you time out from everyday life, helps your perspective and gives something positive for yourself. You deserve it!
Taking control. Menopause can make you feel powerless. Bur your daily walk’s an activity you can have total control over, including how much or little you challenge yourself, and whether you go it alone or in company. Feels good!
Weight loss. Walking helps with maintaining a healthy weight pleasurably, and that’s key as women tend to store more weight around their abdomen from middle age onwards, adding to the menopause’s woes.
Your experiences: “Like pressing ‘reset’ when things get overwhelming”
‘It’s a physical and mental shot of wellbeing’
‘For me it was an absolute lifeline. When nothing in your body or mind seems to make any sense anymore, the gentle grounding that happens when you walk brings you back to yourself.’ – Paula Lee
‘I’m fitter than i’ve ever been’
‘The benefits it has had during the last few years have shocked me. I now sleep better, as I’m physically tired. The weight control is unbelievable. My mood is instantly lifted when walking, and I’m far healthier and fitter now than I’ve ever been!’ – Karen Murray
‘I’m a nicer person’
‘It helps with the uncharacteristic mood swings that I now experience. I’m a much nicer person to be around if I’ve been for a walk.’ – Helen White
‘I can sleep!’
‘The menopause has played havoc with my sleep, and #walk1000miles has helped 100 percent over the past 18 months. It means I'm much less crabby during the day too!’ – Michelle Chapman
‘It reminds me that I’m beautiful’
‘For me, by far the worst symptom is the sudden loss of confidence and overwhelming feeling of not being able to cope. Walking reminds me to slow down, be mindful and to appreciate the minutiae of natural beauty, and that I (along with my menopause) am a part of that natural beauty.’ – Karen Hayes
‘It’s kept me sane’
‘It was also a main contributor for me regaining control over my weight.’ – Susana Bento
‘Walking is a game changer’
‘It has helped me regulate my mood, supported my weight loss and generally made me feel better in my own skin. I get hot flashes and being outside keeps me cool and grounded.’ – Alana Miles
