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Muscle Weakness - How to Prevent this Menopause Symptom
Menopause and muscle weakness is an inescapable fact of every aging woman's life
and dealing with the accompanying symptoms is an achievable goal through proper
health management. Menopause and the problems that come along with it is largely
dependant upon a woman's genetic make-up, but equally responsible is the way she
has led her life.
Her lifestyle, family history and the amount of exercise, diet balance and
emotional well being she has maintained, are all contributing factors that
determine her possible menopausal issues.
Menopause and Muscle Weakness: Causes
The years after menopause can be happy and productive, if negative consequences,
such as, muscular weakening, reduced bone density, irritability and joint pains
are avoided through preventive measures. Muscular weakness is a common complaint
of many women going through menopause and the likely causes are leading a
sedentary lifestyle, smoking or poor nutrition before this change sets in.
Menopause and Muscle Weakness: How to Overcome
As it is possible to prevent bone loss through timely calcium intake and
magnesium supplements, combined with weight-bearing moderate impact exercises
and strength training with weights, it is also possible to counter muscular
weakness. Including vitamin D in the diet and exposure to adequate sunlight with
the right balance of a healthy diet and regular physical exercise are factors
that contribute to your overall fitness levels.
These precautions would also help prevent the early onset of muscular problems.
The downward spiral for women after menopause usually occurs when body stability
and flexibility has been neglected through limited movements. This in turn,
varies the sensory motor activity and brings down optimal muscular strength.
Menopause and Muscle Weakness: Muscular Mass
Menopausal muscular weakness occurs due to the loss of muscle mass that
naturally happens as time goes by. Aging affects women sooner through muscular
weakness, if they have not been exercising regularly or adequately and by the
age of 70, women lose about 15% every decade. To combat this problem, it is very
important that musculo-skeletal strength training is undertaken to help burn fat
and stimulate bones. When this is done, minerals that keep them dense are
retained and overall muscular and bone strength is maintained.
From the age of 30 onwards, there is a steady decline in muscle mass and women
with no strength training lose between 5 and 7 pounds of muscle mass within 10
years. To be better equipped to bear up to the symptoms of menopause, it is
essential for women to take up a properly designed strength-training program as
this helps you to have more strength available per kilogram body weight. Your
trained muscles remain stronger up to an advanced age and life after menopause
can be as fulfilling as before.
Menopause and Muscle Weakness: Prevention
To prevent muscular weakness during menopause, women should go for strength
training, and schedule it for two to three times per week using weights,
combined with aerobic exercise. This helps in building muscle strength, which
affects bone density, balance and endurance. A program for each muscle group
that addresses muscular tone, strength and endurance is very important to
circumvent menopause and muscular weakness related to it.
Flexibility, balance and coordination increases through regular
strength-training, and gentle yoga, Pilates and other stretching activities once
or twice weekly can offset the challenges of core musculature. Breathing and
other cardio routines, combined with this simple program bring general
well-being and better chances of good health later in life too.
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