It was probably somewhere around 47 when I began to notice that drinking alcohol made me feel hot. There was an internal heat that was unfamiliar. I experienced restless sleep at night when, having years of the unique ability to fall asleep anytime, anyplace without issue. My physical attributes changed, too. I was insanely thin for years, with a flat stomach and meager arms and legs. It started my conscious awareness of the point of no return. I would not ever be a size six again. Perimenopause / Menopause was not the thing that happened to me; it was the thing that I observed my mother and my aunts experience (in my young adult years) and complain about whenever all of them were together. As soon as one of them cooled off, another one heated up.
This experience, where we mourn the loss of what our body was, what it is, and what it is becoming, is unique to each woman. We all have different versions of the same event. The stories vary. The physical symptoms are diverse. Random bleeding, hot flashes, night sweats, day sweats, fatigue, depression, anxiety, mood swings, restless sleep, weight gain, the list goes on.
Here are some things to consider:
We start to lose muscle mass in our 30s at a rate of approximately .7% a year.
The loss of muscle mass increases the likelihood of falls due to losing balance.
Visceral fat is fat around the abdominal area that is known to be harmful to your health where it is associated with heart disease, stroke, fatty liver, arthritis, diabetes, and dementia.
Women are considered to be in menopause when menstruation stops for 12 consecutive months. The earlier a woman undergoes menopause, the higher her likelihood of experiencing a bone fracture.
Women must ensure that they consume sufficient vitamin D and calcium to support bone health.
Post-menopause, women can lose up to 20% of their bone density within 5 to 7 years.
Muscular atrophy of the vaginal walls can create vaginal dryness and contribute to a change in a woman’s sex drive.
Hormones have a huge impact both physically and neurologically. Estrogen and progesterone hormone levels drop while follicle-stimulating hormone levels increase. The hormone estrogen is important to bone formation. Women can experience one or more feelings of anxiety or depression or be overwhelmed by the changes in hormone levels. Low energy and/or fatigue are often experienced as well. Mood swings can be common as we try to process what is occurring with our bodies. Changes in hormone levels contribute to the redistribution of body fat. Women may experience weight gain in the abdominal area and find it more challenging to control the weight gain during this time of transition. Drops in estrogen levels have also been known to weaken the pelvic floor muscles. One of the pelvic floor muscles that can adversely affect women if not maintained is the levator ani muscle, as it can cause urinary incontinence, fecal incontinence, painful sexual intercourse, pelvic prolapse, or difficulty with bowel movements. A weak piriformis muscle located in the pelvic floor can compress the sciatic nerve, leading to back and leg pain. It is a time when our bodies start screaming, and we start to listen like never before.
In general terms, pre-menopause is the body between puberty after the first menstruation cycle that generally menstruates every 21 to 28 days. Peri-menopause is when the body’s hormones are changing, and muscle and bone mass are declining. The body may experience one or more of the menu of menopause symptoms. Menopause is when a woman has not menstruated for 12 consecutive months. Post-menopause is where the symptoms may or may not ease up and can last for the rest of her life. This varies and is different for each woman. Pilates is a mindful movement practice for everybody, every day. It is for the body pre-menopause, peri-menopause, menopause, and post-menopause.
Women regardless of age or stage can use Pilates to maintain muscle tone, minimize the decline in bone density, and manage moods. Pilates can be tailored to a woman’s unique circumstances when considering other pathologies or injuries. The best time for women to start a Pilates practice is now! At any age, you can give your body love by toning, lengthening, and strengthening your mind, body, and spirit with Pilates.
Pilates has thousands of benefits, but for women at any stage of life, it is gentle on the joints, helps maintain bone health, controls weight gain, supports balance and postural alignment, increases muscle mass, and contributes to a healthy mind. Whether you do mat Pilates with or without props or go into a full studio to practice with any equipment, Pilates gives the body lots of love.