Hot flash! Exercise may help to trim menopause problems
 
 
 
Article By: Cynthia Ross Cravit

Even moderate exercise can help to relieve problems of menopause in some women, including hot flashes, anxiety, and night sweats, according to health experts.

Menopause typically occurs between the ages of 45 and 55, when a woman stops menstruating. While this transition can sometimes be a smooth one, often it is not. Symptoms of menopause can include hot flashes, mood swings, headaches, difficulty focusing and insomnia among other problems.

And the National Institutes of Health (NIH) is currently studying how depression and cognitive and sexual function may be related to menopause. While previous NIH research suggests a link between physical activity and decreased symptoms of menopause, there is still no proof that exercise is a cure.

“Women who exercise may report fewer hot flashes simply because they are less preoccupied with such symptoms,�?said Dr. Sheryl Sherman of the National Institute on Aging, an arm of NIH.

But while experiences vary from woman to woman, some say even a modest boost in physical activity can go a long way.

“It is critical for women to get exercise at this time of life despite the lack of conclusive evidence that exercise relieves menopausal symptoms,�?said Dr. Lila Nachtigall, a spokeswoman for the North American Menopause Society.

As estrogen levels fall, it is easier for women to gain weight, Nachtigall said. “Exercise also promotes an overall sense of well-being that helps women handle troublesome symptoms better,�?she added.

Regular exercise has long been shown to reduce risk for coronary heart disease, obesity, high blood pressure, diabetes and osteoporosis. And according to a report in the New York Times, several small studies have suggested the benefits of exercise for menopausal women:

�?A study by the American College of Sports Medicine showed that strength training helped reduce hot flashes and headaches by 50 per cent.

�?Another study published in the Journal of Advanced Nursing found exercise boosted overall health-related quality of life measures in menopausal women.

�?A third study published in the Journal of the American College of Cardiology found exercise slowed the progression of hardening of the arteries, which is linked to lower levels of estrogen in women during menopause.

Experts say that hot flashes are the single most aggravating symptom of menopause, with more than half of women affected by them. Scientists suspect the cause of hot flashes has something to do with changing hormone levels and the internal thermostat, or hypothalamus, which is located in the brain.

Hot flashes are often characterized by:

�?A feeling of mild warmth to intense heat which spreads through the upper body to the face
�?A flushed appearance with red, blotchy skin on the face, neck and upper chest
�?A rapid heartbeat
�?Perspiration
�?Feeling chilled as the hot flash subsides

A hot flash can last from 30 seconds to as long as 30 minutes, but most subside within a few minutes. The frequency of hot flashes varies from woman to woman, ranging from hourly to only occasionally. Nighttime hot flashes �?or night sweats �?can cause sleep disturbances.

According to the Mayo Clinic, simple lifestyle adjustments �?including the implementation of a regular exercise routine�?can help provide relief, particularly for mild hot flashes:

�?Keep cool. Even slight increases in your body's core temperature can trigger hot flashes. Dress in layers so that you can remove clothing when you begin to feel too warm. Keep air flowing through a room by opening a window or using a fan or air conditioner. If you feel a hot flash coming on, try sipping a cold drink.

�?Be physically active. Daily exercise is very important during the menopausal years. Try brisk walking or a similarly vigorous exercise for 30 minutes or more on most days of the week.

�?Watch what you eat and drink. Hot and spicy foods, caffeinated beverages and alcohol can trigger hot flashes. Pay attention to whether certain foods or drinks increase your hot flashes and limit your intake of these foods as needed.

�?Relax. Some women find that meditation, relaxation exercises, stress-reduction techniques or yoga can help reduce hot flashes. Even if these approaches don't lesson the frequency of hot flashes, they may ease sleep disturbances that often occur with menopause and may have other health benefits.

�?Practice paced respiration. Studies have shown that slow, controlled deep rhythmic breathing �?known as paced respiration �?practiced twice daily decreases hot flashes. This breathing technique involves taking a slow, deep breath, holding it for a few seconds, and exhaling just as slowly. Paced respiration may also help provide relief from a hot flash if performed as the hot flash begins.

�?Don't smoke. Cigarette smoking is linked to increased hot flashes. By not smoking, you may reduce hot flashes as well as the risk of many serious health conditions, such as heart disease, stroke and cancer.

From:   http://en.50plus.com/displaydocument.cfm?documentID=10809&libraryID=106&cabinetID=323

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