Eight hours of interval sprinting can reverse negative effects of menopause

For the majority of menopausal women who are overweight and don't exercise, menopause is accompanied by a decrease in muscle mass and aerobic fitness and an increase in fat mass, which contributes to the increased rates of type 2 diabetes in postmenopausal women, read a website. 

Interval sprinting exercise, however, can reverse these negative effects of menopause.

“Interval sprinting is a very time-efficient form of exercise which we have seen result in a number of health benefits,” says the Dr. who led the research.

In the study, 40 overweight postmenopausal women were separated in two groups – one that completed the exercise intervention, and one that didn’t.

Women who participated in the eight-week bike sprints program put on 0.7 kilograms of muscle in their legs and trunk and lost 0.4 kilograms of body fat – after just eight hours of exercise. They also significantly increased their aerobic fitness, by 12%.

“The increase in muscle mass after eight hours of sprinting equates to an 86-gram gain per hour of sprint exercise. This compares favourably to the effect of weight training, which in postmenopausal women has typically shown a 40-gram gain in muscle mass per hour,” the Dr. says.

Dr. says the findings can be generalised to women similar to those in the study, i.e. women who are sedentary, overweight and menopausal.

“However, as is the case for all forms of exercise, if you don’t do it you lose it, so taking up interval sprinting exercise is a lifestyle change.”

The team has previously studied the impact of the sprinting program on normal weight and overweight young women and men, which also resulted in a significant increase of muscle mass and a loss of body fat after stationary sprint cycling for 20 minutes, three times a week.

Australia’s national guidelines recommend that people accumulate 2.5 to five hours of moderate intensity physical activity or 1.25 to 2.5 hours of vigorous intensity physical activity each week – this is what’s recommended to access the range of health benefits that exercise has.

“Our findings might be reassuring for people who find that tricky – it shows that any exercise is better than none, and that you can start small and build your activity up over time,” Dr. says.

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Supplements for Menopausal Women

The annoying side effects of menopause, including an increased risk of certain diseases, are all down to hormonal shifts. When estrogen drops, the risk for osteoporosis and heart disease increases – as does the tendency to suffer from symptoms such as mood changes, hot flashes, and vaginal dryness.
To combat these ailments, supplements and vitamins can be taken, but the process of deciding which ones to take can be overwhelming. Jacqui Justice, a clinical nutritionist at the NY Health & Wellness Center, says that “when it comes to supplements for menopause, there isn’t just one pill. It’s a process. It’s a complex system.”
You need to keep in mind that supplements are not regulated or evaluated by the Food and Drug Administration, but you’ll often get a better-quality supplement with fewer fillers and more of the key ingredients when you purchase them through a certified practitioner.
Here are three important categories of menopausal supplements to consider:
Build a Foundation
Before you decide to start popping a bunch of supplements, it’s very important to make sure your body is primed to process them. This means a healthy gut, a well-working liver, and balanced adrenal glands. You can take as many supplements and vitamins as you like, but they won’t have a positive effect if your gut and liver aren’t functioning properly.
Probiotics
You can ensure a healthy gut by taking a probiotic. Your gut bacteria can be affected by stress, a poor diet, antibiotics, and hormonal fluctuations due to menopause. This imbalance not only prevents your body from absorbing supplements properly, but it can also lead to symptoms such as gas and bloating, digestive issues, belly fat, and constipation. Probiotics can help improve your bowel function, assist with weight loss, and stabilize your hormones. You should aim for supplements that have at least 10 billion CFUs and at least five different strains of bacteria.

Milk Thistle 

Next up is your liver. The liver synthesizes hormones and tells them where to go in the body. Therefore, if it’s not doing its job properly, you’re going to have a hormonal buildup. One great detoxifying ingredient is milk thistle. This helps to eliminate toxins and nourish the organ.
Ashwagandha
You also need to think about your adrenal glands. These glands sit above the kidneys and pump out estrogen, testosterone, and cortisol. However, when they’re fatigued, like they may be when you’re depressed, anxious, stressed or angry, your body decides that it’s more important to make cortisol instead of sex hormones. Ashwagandha, a herb designed to help with adrenal fatigue, hormone balancing, and improving a range of menopausal symptoms, is the fix here.
Get the Basics
If you’re a woman over the age of 50, then you need to be proactive regarding which vitamin and mineral supplements you should take.
Calcium
This is vital for bone health and is very important during menopause when the decrease in estrogen makes women more prone to osteoporosis. While the best source of calcium is food, if you’re not meeting your daily quota of 1,000 to 1,200 mg through your diet, calcium supplements are a wise choice.
Vitamin D
Not only is vitamin D great for bone health, but it’s also helps to decrease the risk of heart attacks, strokes, asthma, allergies, high blood pressure and breast cancer. It’s difficult to get vitamin D from foods and the sun, and since 75% of people are deficient in Vitamin D, it’s often advised to take vitamin D supplements. The daily recommended intake of 600 IUs is debatable since studies show that higher amounts of vitamin D are necessary for disease prevention.
Multivitamins
The best way you can get all the necessary antioxidants, minerals, and vitamins is through a well-balanced diet. However, the problem is the average diet leaves holes in your daily nutritional requirements, which means you’re missing on vital elements that your body needs to function properly.

Omega-3s in Fish Oil 

The omega-3s that are found in fish oil have an effective and potent natural anti-inflammatory effect that’s key during menopause. To add to this, it also helps to preserve brain function and protect against Alzheimer’s, dementia, and cognitive delay. It’s recommended that we eat at least two servings of oily fish a week, but supplements are still required to get the aforementioned health benefits. Menopausal women should consider taking a fish oil supplement with 1,000 to 2,000 milligrams of EPA and DHA daily.

Improve Your Symptoms
If you’re still suffering from the symptoms of menopause, you might want to try one of the following supplements, which will help lessen or alleviate everything from mood swings to hot flashes, and protect against cardiovascular and mental declines.
Black Cohosh
Black Cohosh has been found to decrease hot flashes, sweating, depression, and insomnia. Black cohosh is commonly available in capsule form, as a tincture, and dried as a tea. The recommended dose ranges from 20-80mg per day, and should be taken under a doctor’s care in order to avoid drug interactions.
Curcumin
Curcumin, the active ingredient in turmeric, can provide you with anti-inflammatory, antitumor, antidepressant, and antioxidative benefits. It has been found to have very few side effects, but it can also be tricky for the body to absorb. When deciding which curcumin supplements to take, be sure to choose one with black pepper extract or piperine, as these have been shown to aid in absorption.
Coenzyme Q (10)
This antioxidant helps convert food into energy and is needed for basic cell functioning. While it is made within the body, production decreases rapidly with age. Studies have also suggested that COQ10 may lessen cognitive decline in postmenopausal women and can be important for women taking hormone replacement therapy, blood pressure or thyroid medication – all of which can deplete COQ10 levels further.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.   

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Hormone therapy may boost working memory in women

Undergoing a type of hormone replacement therapy — used for menopausal treatment — may help protect as well as improve working memory for some women as they age, according to a new study. Hormone replacement therapy uses female hormones — estrogen and progesterone — to treat common symptoms of menopause and ageing.

The findings showed that women taking estrogen-only therapy had lower levels of the stress hormone cortisol and performed better on tests of “working memory” following exposure to stress compared to women taking a placebo. “Our study suggests that oestrogen treatment after menopause protects the memory that is needed for short-term cognitive tasks from the effects of stress,” said lead author.

To measure the effect of estrogen therapy on working memory under stress, the team recruited 42 women with an average age of 66. Half of the postmenopausal women had been on estradiol — a type of estrogen therapy — for approximately five years, while the others had received a placebo.
The researchers, collected saliva to measure the women’s levels of cortisol, oestrogen, and progesterone. They also ran a test of working memory called a “sentence span task”, in which the women were each given a series and then asked whether each sentence made sense. They also were asked to recall the last word of each one.

While women receiving estrogen therapy had a smaller increase in cortisol and showed no decrease in working memory function, even after being exposed to stressful situation, those taking the placebo experienced a spike in cortisol levels as well as demonstrated a decrease in working memory function.

Previous studies have pointed to potential health risks — a higher risk of breast cancer, heart disease, stroke and blood clots — of the treatment. Thus, Dr. noted that “hormone replacement therapy may not be right for every woman, but women need to be able to have the conversation with their doctors”.

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Menopausal women experience an accelerated decline in lung function

Women suffer an increased decline in lung function during menopause, claims a recent research.

“Women are living longer and, therefore, many years beyond menopause,” said Kai Triebner, MSc, lead author of the study, which was published in the American Journal of Respiratory and Critical Care Medicine.

”Our study highlights the importance of maintaining respiratory health long after the menopausal transition,” Triebner added.
The researchers report that both forced vital capacity (FVC), a measure of lung size, and forced expiratory volume in one second (FEV1), a measure of how much air can be forcefully exhaled in one second, declined in women going through the menopausal transition and after menopause beyond what would be expected through normal aging.

The authors wrote that the decline in FVC was comparable to smoking 20 cigarettes a day for 10 years, and the decline in FEV1 was comparable to smoking 20 cigarettes a day for two years.
The more pronounced decline in FVC than FEV1 indicated menopause was more likely to cause restrictive, rather than obstructive, breathing problems.

Obstructive breathing problems (including COPD) make it difficult to exhale air from the lungs while restrictive breathing problems (including sarcoidosis) make it difficult to fully expand the lungs upon inhaling.

“Whether obstructive or restrictive, the decline in lung function may cause an increase in shortness of breath, reduced work capacity and fatigue,” Triebner said.

Adding, “Symptoms depend upon how much lung capacity is reduced, and a few women may actually develop respiratory failure as a result of this decline.”

In what they believe is the first longitudinal population-based study of lung function and menopause, the researchers analysed data from 1,438 women enrolled in the European Respiratory Health Survey.
Participants in the study ranged in age from 25 to 48 at enrolment, and none was menopausal when the study began.

They were followed for 20 years and during that time most went through the menopausal transition or became postmenopausal.

The researchers adjusted their findings for age, weight, height, education and smoking history.

As might be expected, current and past smokers showed a steeper decline in both age — and menopause-related lung function decline.
The authors said there were several possible explanations for their findings.

Menopause brings hormonal changes that have been linked to systemic inflammation, which itself is associated with lung function decline.

Hormonal changes are also implicated in osteoporosis, which shortens the height of the chest vertebrae and may, in turn, limit the amount of air a person can inhale.

“Women, and their physicians, should be aware that respiratory health might decline considerably during and after the menopausal transition,” Triebner said.

Adding, “This could mean that they experience shortness of breath already with low physical activity.” 

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