Menopause marks the end of a woman’s reproductive years, and it usually occurs between the ages of 45 and 55.

But there’s a small percentage of women who experience early menopause, which is defined as the cessation of menstrual periods before the age of 40. Early menopause can be caused by various factors such as surgery, chemotherapy, genetics, and lifestyle. One of the lifestyle factors that could contribute to early menopause is physical inactivity.

In this article, we will explore the impact of working out on early menopause and how exercise can delay its onset.

What is Early Menopause?

Early menopause happens when a woman’s ovaries stop producing eggs and the level of estrogen in her body decreases. This hormone regulates her menstrual cycle, as well as many other physiological processes.

When estrogen levels drop, a woman may experience a wide range of symptoms such as hot flashes, night sweats, mood swings, vaginal dryness, and decreased libido. Early menopause can also increase the risk of several health problems such as osteoporosis, heart disease, and dementia.

What Causes Early Menopause?

Early menopause can be caused by several factors such as:.

• Family history: If your mother or sister went through early menopause, you’re more likely to experience it too.
• Cancer treatment: Chemotherapy and radiation therapy can damage the ovaries and lead to premature ovarian failure.
• Surgery: If you’ve had your ovaries or uterus removed, you’ll go into menopause immediately or within a few years.
• Autoimmune disorders: These can cause the body to attack the ovaries and damage them.
• Smoking: Women who smoke are more likely to reach menopause earlier than non-smokers.
• Poor diet: A diet low in fruits and vegetables, high in processed foods and sugar, can increase the risk of early menopause.
• Lack of exercise: Sedentary lifestyles can accelerate the aging process and contribute to early menopause.

How Does Exercise Affect Early Menopause?

Several studies have shown that physical activity can delay the onset of natural menopause and reduce the risk of early menopause.

Exercise has a positive impact on our hormones, metabolism, and overall health, which can all contribute to a healthy reproductive system. Here are a few ways in which exercise can affect early menopause:.

1. Increases ovarian function

Exercise can boost ovarian function by improving blood flow, oxygenation, and nutrient delivery to the ovaries. This can help preserve the ovarian reserve, which is the number and quality of eggs a woman has.

A study published in the Journal of Women’s Health found that women who exercised for 30 minutes or more per day had a 21% lower risk of early menopause compared to inactive women.

2. Reduces inflammation

Chronic inflammation can damage the ovaries and lead to premature ovarian failure. Exercise can reduce inflammation in the body by lowering levels of certain markers such as C-reactive protein and interleukin-6.

A study published in the American Journal of Epidemiology found that women who engaged in moderate to vigorous physical activity had lower levels of inflammatory markers and a lower risk of early menopause.

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3. Improves metabolism

Insulin resistance and metabolic disorders such as diabetes and obesity can contribute to early menopause by disrupting the balance of hormones in the body.

Exercise can improve insulin sensitivity and glucose uptake, as well as metabolic rate and fat burning. A study published in the Journal of Clinical Endocrinology and Metabolism found that women who exercised regularly had higher levels of sex hormone-binding globulin, a protein that regulates estrogen and androgen levels in the body.

4. Promotes mental health

Stress and anxiety can affect the menstrual cycle and worsen menopause symptoms such as hot flashes and mood swings.

Exercise can reduce stress and improve mood by increasing the production of endorphins, the “feel-good” chemicals in the brain. Regular exercise has also been shown to reduce the risk of depression and cognitive decline, which can be associated with early menopause.

What Types of Exercise Are Best for Delaying Early Menopause?

Any type of physical activity is better than none, but some forms of exercise may be more beneficial for delaying early menopause. Here are a few ideas:.

1. Cardiovascular exercise

Cardiovascular exercise such as cycling, running, swimming, or brisk walking can improve heart health, lung capacity, and endurance. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

You can break it down into 30-minute sessions five days a week or 25-minute sessions six days a week.

2. Resistance training

Resistance training such as weight lifting, bodyweight exercises, or Pilates can strengthen muscles, bones, and joints. This can reduce the risk of osteoporosis and other age-related conditions. Aim for at least two full-body workouts per week.

3. Yoga and stretching

Yoga and stretching can improve flexibility, balance, and posture. They can also reduce stress and tension, which can improve sleep and mood. Aim for at least one yoga or stretching session per week.

Conclusion

Early menopause can be a challenging experience for women, but there are lifestyle changes that can help delay its onset and ease its symptoms.

Working out is one of the most effective ways to improve your reproductive health and reduce the risk of early menopause. Consider adding more physical activity to your daily routine, whether it’s through exercise classes, sports, or outdoor activities.

Consult with your healthcare provider if you have any concerns about exercise and menopause, especially if you have pre-existing health conditions.