Perimenopause and Menopause are significant phases in a woman’s life, often accompanied by a range of physical and emotional changes. As physiotherapists, we have a unique role in supporting women through these transitions, helping them maintain a healthy and active lifestyle. In this blog, we’ll explore what menopause and perimenopause entail, common symptoms, and how physiotherapy can make a positive difference.
Understanding Menopause and Perimenopause
Menopause is the time that marks the end of a woman’s menstrual cycles, defined as the absence of menstrual periods for 12 consecutive months. In Australia, it usually occurs in women between the ages of 50 and 52. Perimenopause means “around menopause” and refers to the transitional period leading up to menopause when women start experiencing symptoms which can occur up to 10 years prior to menopause onset.
During this period of time, oestrogen, progesterone, and testosterone start fluctuating leading to a different symptoms.
Common Symptoms
Women may experience a variety of symptoms during perimenopause and menopause, including:
- Brain Fog.
- Hot flashes and night sweats: Sudden feelings of heat, often accompanied by sweating and a red, flushed face.
- Sleep disturbances: Insomnia or disrupted sleep patterns.
- Mood changes: Increased irritability, anxiety, rage and sensations of feeling unloved.
- Changes in body composition.
- Bone density loss: Increased risk of osteoporosis.
- Genitourinary symptoms.
- Muscle and joint pain: Generalized aches and stiffness.
The Role of Physiotherapy
Physiotherapy can be instrumental in managing these symptoms and improving the quality of life during perimenopause and menopause. Here’s how:
- Exercise Prescription Strength training has proven to not only help with bone density loss, but also the management of some perimenopausal symptoms. A physiotherapist can develop a personalized exercise program focusing on strength training, cardiovascular fitness, and flexibility.
- Pelvic Floor Health Hormonal changes during menopause can lead to changes in pelvic floor muscles, leading to issues like urinary incontinence. Physiotherapists can teach pelvic floor exercises (Kegels) to strengthen these muscles, improve bladder control, and enhance sexual health.
- Managing Joint and Muscle Pain Joint and muscle pain can be alleviated through targeted physiotherapy interventions. Manual therapy, stretching exercises, and tailored strengthening routines can help reduce pain and improve mobility.
- Education and Lifestyle Modification Physiotherapists provide valuable education on lifestyle modifications.
Case Study: Sarah’s Journey
Sarah, a 50-year-old woman, began experiencing perimenopausal symptoms, including hot flashes, joint pain, and urinary incontinence. She felt frustrated and anxious about these changes, impacting her quality of life.
Sarah decided to consult a physiotherapist who specialized in women’s health. Through a comprehensive assessment, her physiotherapist developed a personalized plan:
- Exercise Program: Incorporating weight-bearing exercises, aerobic activities, and yoga to improve overall fitness and mental well-being.
- Pelvic Floor Exercises: A series of targeted exercises to strengthen her pelvic floor muscles, reducing incontinence issues.
- Joint Pain Management: Manual therapy and tailored exercise routines to alleviate joint stiffness and pain.
- Education: Guidance on changes during perimenopause and menopause alongside self-management strategies.
After several months, Sarah noticed significant improvements in her symptoms. She felt more energetic, her joint pain had diminished, and her bladder control had improved. Most importantly, she regained her confidence and felt empowered to manage her health proactively.
Conclusion
Menopause and perimenopause can be challenging, but they also present an opportunity for women to focus on their health and well-being. Physiotherapy offers a holistic approach to managing the physical changes associated with these transitions, helping women lead active, fulfilling lives. If you’re navigating menopause or perimenopause, consider consulting a physiotherapist to create a personalized plan tailored to your needs.
At MPPFG, we’re dedicated to supporting women through every stage of life. Join us for our upcoming Instagram Live sessions on July 13th and 22nd at 11am, where Maria Carreno, our women’s-health physiotherapist, will share valuable insights and tips on managing menopause and perimenopause.
Maria Carreno
