WOMEN’S HEALTH

Did you know that after menopause, the lack of oestrogen in the female body makes our risk of medical illness similar to males?

Without the protective effects of oestrogen, our risk of hypertension and heart disease increases.
Not only that, but our bones start to lose density and strength as well.

The good news is that we can still improve our risk profile for these issues with lifestyle choices before and after menopause.

Weight bearing exercise and weight training protect our bones.

Cardiovascular fitness reduces blood pressure and heart disease risks.
A diet with adequate calcium and omega 3 fatty acids protects both bones and heart.

Putting it all together helps to maintain a healthy body weight, adequate bone and muscle mass and a positive, healthy future forecast.

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Benefits of weight bearing exercise

Weight bearing exercise includes walking, running and jumping. Cycling and swimming are not considered weight bearing but do have multiple health benefits.
The big difference with weight bearing is the forces through the bones. The force of impact results in tiny mechanical electrical signals being sent in the bones. These signals tell the bone cells to produce more bone and to slow down bone breakdown.
Weight bearing exercise in adolescents has been shown to improve their adult bone density, therefore reducing their chance of osteoporosis.
In older adults, weight bearing exercise slows bone loss, helps to maintain a healthy bone mass and body weight and has even been shown to help with osteoarthritis management.
So, pull on your supportive sneakers and get out there….. just don’t go too hard too early. You need to give your bones time to adapt to the new stimulus. A slow increase over 3 months is best, but keep it consistent.
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