December 10, 2019
Menopause is the time in your life when
you naturally stop having menstrual periods. Menopause happens when the
ovaries stop making estrogen. Estrogen is a hormone that helps control
the menstrual cycle.
The average age that women go through menopause is 51 years old.
refers to the years leading up to menopause, and for most women, it
usually begins in their 30s and 40s. During this period, the amount of
estrogen produced by the ovaries begins to fluctuate and this will cause
menstrual periods to become irregular.
There are four common symptoms experienced by women during perimenopause and menopause.
Hot flashes. Hot
flashes are exactly as they sound. They are a sudden feeling of heat
that rushes to the upper body and face. Hot flashes may last from a few
seconds to several minutes, sometimes longer.
Night sweats. Night sweats are like hot flashes, but they occur at nighttime and can cause difficulty sleeping.
Difficulty sleeping. Insomnia or waking up earlier than planned is a common problem for menopausal women.
Vaginal dryness. As
estrogen levels decrease, the lining of the vagina may become thinner,
dryer, and less elastic, resulting in vaginal dryness. Vaginal dryness
may cause pain during sex and vaginal infections also can occur more
is not unusual for menopausal women to lose bone mass during the first
4–8 years after the onset of menopause. This is known as osteoporosis
and is another cause of decreased levels of estrogen. This places women
at great risk of fractures.
menopause marks the end of the reproductive years, it also opens a new
chapter in women’s lives. There is a big upside in no longer having to
worry about menstrual cycles or the discomfort that accompanies them.
Nor do women who have gone through menopause have to worry about getting
are over-the-counter products, such as vaginal moisturizers and
lubricant which can be used to help with vaginal dryness and painful
sexual intercourse that may occur during menopause. They do not contain
hormones, so they do not have an effect on the vagina’s thickness or
elasticity, however, vaginal moisturizers replace moisture and restore
the natural acidity of the vagina.
There are several things you can do to stay healthy after menopause.
well-balanced diet will help you stay healthy before, during and after
menopause. Be sure to include enough calcium and vitamin D in your diet
to help maintain strong bones.
Regular exercise can slow down
bone loss and improve your overall health. Weight-bearing exercises,
such as walking, can help keep bones strong. Strength training
strengthens your muscles and bones by resisting against weight, such as
your own body, an exercise band or handheld weights. Balance training,
such as yoga and tai chi, may help you avoid falls, which could lead to
Natalie, the creator of Pelacore, is a pelvic floor physical therapist and long time fitness trainer/instructor.
Holly is a lifetime athlete and fitness industry veteran. She is NASM and ACE certified and specializes in optimizing women's health in all stages of life through fitness, pelvic core work, and nutrition. Holly is extremely popular with clients of all ages.
Jayne is a fitness veteran with a focus on nutrition and wellness. Jayne brings intense energy to all her classes and she has developed an extremely loyal following.
Chelsea’s passion for exercise is unmatched. She even has her master's degree in exercise science. Chelsea has experience working in various physical therapy settings, including pelvic floor rehab and out-patient orthopedics, so you can be sure you’ll get an effective workout.
Nikki is known as the mountain mermaid, and she’s also the owner and operator of Sea to Sky Fitness in Squamish, British Columbia. With a new baby of her own, her goal is to help all moms get back to the adventures they yearn for.
Natalie Is the UK's first certified Pelacore Instructor. Her passion for fitness is well known, and her classes are super-motivating.