Physiotherapy can help with (some) menopause symptoms.

What is menopause?

Menopause occurs when a woman stops having periods completely and is a natural part of aging. A woman’s periods stop due to lower hormone levels and usually happens between the ages of 45 and 55. A woman reaches menopause when she has not had a period for 12 months. (hse.ie, 2022)

The transition into and through menopause can have various physical, psychological, and social effects on a woman's life. Most women will have some symptoms around menopause and the length and seriousness of these symptoms can vary from woman to woman.

How can physiotherapy help?

A physiotherapy consultation can give clients the tools to deal with common issues associated with menopause and specialized help from a pelvic health physiotherapist can help treat those women with pelvic floor dysfunction associated with the menopause.

Menopause long term effects

Some long-term effects of menopause include loss of bone density, increased risk of cardiovascular disease, change in body composition and impaired balance.

Bones

Oestrogen is a hormone that plays a major part in bone formation. The drop in oestrogen levels that occurs around the time of menopause results in increased bone loss. Physiotherapists as movement experts are best placed to advise you on the best exercise programmes for this stage of your life.

The 3 main components of exercise for bone health (and general health) are;

Develop a plan for weight-bearing, strength-training, and balance exercises. These have all been shown to improve the health of your bones and decrease the risk of falls.

Cardiovascular disease

Regular and gradual aerobic exercise programmes can improve cardiorespiratory endurance and decrease the risk of Cardiovascular disease.

Balance

Ask your physiotherapist about the best exercises for balance. Some ways to challenge and improve your balance include standing on one foot for 30 seconds on each side, doing heel raises 10 to 20 times, rising up on your toes as far as you can while standing.

Tips

To improve your health during menopause don’t forget to eat a healthy diet (make sure you are getting enough calcium and Vitamin D), maintain a healthy weight, don’t smoke or use tobacco products, and be physically active. A Chartered Physiotherapist can advise you on which exercise program would suit you!

Keep up to date with your screening appointments and remember to seek professional medical advice if you are worried about any symptoms you are experiencing.