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Exercise Eases Menopause Changes

Menopause refers the the last 12 months of cessation of the menses, when the ovaries stop making the hormones estrogen, progesterone and testosterone. Of the three, estrogen is reponsible for most of the uncomfortable symptoms of menopause. The great news is that moderate exercise can relieve many of these symptoms to include hot flashes, weight gain, osteoporosis, depression, insomnia and elevated cardiac risk:

* Hot Flashes. The increased estrogen levels found during an exercise session coincide with the overall severity of hot flashes.

* Weight Gain. Women tend to put on weight during menopause especially around the abdomen. Abdominal fat is caused by specific hormones being out of proportion. Exercise creates a more favorable hormone profile which discourages fat from settling in the stomach area and keeps it off all over.

* Osteoporosis. Weight bearing and resistance training exercise are best for increasing bone density and keeping bones strong and healthy.

* Depression and Other Mood Changes. Exercise causes increases in special brain neurotransmitters that make you feel better. It also causes the release of your own natural pain killing substances called endorphins which are mood elevators as well as anti-anxiety elements

* Insomnia. Exercise has long been associated with a better nights sleep. Some people, however, do not sleep well if they exercise too close to bedtime.

* Elevated Cardiac Risk. Exercise helps reduce your blood pressure and raise the level of good cholesterol in your blood. Your heart will grow stronger and exercise's weight loss effects will further take stress off your heart.

It's never too late for a woman to reap the benefits from beginning a new exercise program. For a women going through menopause new health concerns have risen and exercise is being viewed as a way to manage many of these health problems. Exercise plays a key role in making the transition through menopause easier and happier.

About the Author: Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy For cutting edge fitness and health information go to

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