Menopause is one of the biological events that happens in the life of all women aged 40 to 45 years old, and can reflect on both the mind and the body.
Menopause symptoms vary from woman to woman, their main effects are reduced memory and attention; considerable increase in hot flashes, which may be accompanied by sweating, anxiety and irritability; tiredness; bone fragility; among other symptoms.
During menopause, women stop producing hormones, and this can create health risks. During this period, women should have a diet rich in nutrients such as zinc, folic acid and magnesium. It is also important to avoid alcoholic beverages, cigarettes and a physical activity routine should be maintained.
Pilates can help reduce some symptoms of the period, and even prevent or delay the onset of others, as it provides women with several benefits, such as resistance and posture alignment.
The Pilates method helps to avoid anxiety and irritability, eases the symptoms of hormonal variation, migraines, fluid retention, acts on muscle strength, improves mood and mood, increases concentration, works balance and flexibility.
Menopause is a period of transition in a woman’s life where her body goes through hormonal changes that influence her physically and mentally. Between 45 and 55 years of age, women are entering their mature phase and delicate changes begin to happen and manifest themselves through several symptoms:
Increased sweating due to sudden heat waves
Greater difficulty in attention and memory
Increased anxiety and irritation
Fatigue
Night sweat, which may influence sleep quality
Loss of skin elasticity, especially in the neck and face (the body starts to produce less collagen)
Decreased libido
Discomfort during sexual intercourse
Greater fragility in bones due to increased porosity
Among other symptoms, the appearance of which may vary from woman to woman and will not necessarily all manifest. What causes these symptoms is the fact that the woman’s body undergoes changes resulting from the decrease in the production of hormones important for its full functioning. When the body stops producing these hormones, the woman also becomes more vulnerable to serious health problems.
There are ways to treat and / or alleviate menopausal symptoms, such as hormone replacement treatment. The purpose of treatment is basically to replace estrogen, a hormone responsible for several important functions of the woman’s body. The treatment can result in the reduction of excessive sweating, decrease in the sensation of heat, increase in the production of collagen, optimization of the circulatory system, stimulation of lubrication and strengthening of the tissues of the vaginal wall. However, in addition to being very expensive, treatment is time consuming and can offer dangerous side effects. Hormone production can happen in an unregulated way and even cause breast cancer.
What are the main benefits of Pilates for menopausal women?
Pilates has been shown to be highly effective in helping the health of both women and men in different stages of life, from supporting children in the development phase to adults in their mature phase. Its health benefits are priceless, and its regular practice can be very useful for women who are entering the delicate period of menopause. Its main benefits are:
1 – Helps in the treatment of osteoporosis
In Pilates, the exercises work muscles that involve the regions of the bone structure most susceptible to damage caused by osteoporosis, such as the spine and the femur. Decreasing back pain due to muscle contractures; preventing fractures and even preventing the individual’s height shrinkage due to spinal deformity.
2 – Helps reduce stress, fighting irritability and anxiety
The practice of physical exercises releases endorphins responsible for the sensation of pleasure and well-being.
3 – Tightens muscle tissues by improving their shape
The exercises combine techniques that aim to stretch and also strengthen the muscles, causing them to become stiff and toning them up.
4 – Increases bone mass
Pilates exercises stimulate the production of calcium, increasing its demand in the body, and strengthening the bones most affected by osteoporosis.
5 – Help in the treatment of urinary incontinence
Many exercises work on the pelvic floor, and in women it strengthens the perineum.
6 – Improves self-esteem
The constant release of hormones and endorphins responsible for feelings of pleasure and well-being, help the person to always remain happy and fulfilled.
7 – Optimizes concentration and memory
Pilates has a variety of exercises that stimulate memory through concentration and motor coordination. Keeping your brain active by stimulating it every day is one of the best practices that a senior citizen can do.
8 – Improves the ability to balance
Deviations in posture may be associated with poor balance in the elderly. Pilates helps to correct these deviations, in addition to restoring capacity and confidence in locomotion and in the performance of daily activities.
9 – Correction of posture
Most of the exercises are completely focused on postural correction and strengthening of muscles that are not usually worked with normal weight training or physical activities, allowing areas responsible for posture to be optimized.
In recent years there has been a significant increase in the demand for Pilates classes by women who are entering or have already entered the menopause phase, due to the health benefits and the prevention of risks of injuries and other problems arising from age.