Managing Changing Hormones and Menopause

Are you in Menopause and asking “What in the world is happening to my body?

Menopause, which brings lower levels of estrogen and other changes to women’s bodies can cause higher risk of heart disease, weaker bones, and extra tummy fat.  

The same happens to men over 50, testosterone drops off, so it’s harder to feel as vibrant and strong. And what’s often called a “beer belly” can come from having less human growth hormone.

Hormones contribute to all aspects of our well-being, and it’s important that our bodies produce the right amounts. Mood swings, loss of strength, and a lower libido – all are common among people over 50 because of hormonal changes.

Aging is one of the factors beyond our control. But exercise can lessen symptoms brought by changing hormones – while also boosting quality of life, lowering aches and pains, and bringing countless physical and mental benefits. 

Here's some benefits of Exercise as we age ...


Benefits of Exercise after 50

  • Improves Mood and Reduces Stress

    • Exercise releases endorphins, which help to elevate mood and reduce stress.
    • Physical activity can combat mood swings and anxiety often associated with menopause.
  • Boosts Energy Levels

    • Regular exercise increases overall energy and reduces fatigue.
    • Helps in maintaining a healthy weight, which can improve energy levels.
  • Enhances Sleep Quality

    • Physical activity can help regulate sleep patterns.
    • Reduces insomnia and promotes deeper, more restful sleep.
  • Strengthens Bones and Muscles

    • Weight-bearing exercises increase bone density and reduce the risk of osteoporosis.
    • Strength training helps maintain muscle mass, which often decreases during menopause.
  • Promotes Heart Health

    • Cardiovascular exercises improve heart health and reduce the risk of heart disease.
    • Lowers blood pressure and improves cholesterol levels.
  • Helps Manage Weight

    • Regular exercise aids in weight management, preventing the weight gain often associated with menopause.
    • Increases metabolism and promotes healthy body composition.
  • Reduces Hot Flashes and Night Sweats

    • Regular physical activity can help reduce the frequency and severity of hot flashes and night sweats.
    • Improves overall body temperature regulation.
  • Enhances Mental Clarity and Cognitive Function

    • Exercise stimulates brain function and can improve memory and concentration.
    • Reduces the risk of cognitive decline and dementia.


Tips for Getting Started

  • Consult a Healthcare Provider

    • Discuss your exercise plans with your doctor, especially if you have any pre-existing health conditions.
  • Start Slow

    • Begin with low-impact exercises like walking or swimming.
    • Gradually increase the intensity and duration of your workouts.
    • Join my WALKING WORKOUT VIP Membership for fun and easy to follow Walking Workouts at Home. 😊
  • Incorporate a Variety of Exercises

    • Combine cardiovascular, walking, strength training, and flexibility exercises.
    • Include activities you enjoy to stay motivated.
  • Listen to Your Body

    • Pay attention to how your body responds to exercise.
    • Work with a Personal Trainer to avoid injuries and learn proper form and technique.
    • More is not necessarily better.  Over training can react the opposite during menopause, causing cortisol levels to increase.  This makes it harder to recover and can take you back.


Other Ideas for Hormone Health

Everyone is different, and your hormone health is complex for men and women alike. Discuss any health questions with your doctor. Also keep in mind:

  • Eat plenty of protein to maintain healthy muscles, bones and skin. Protein also affects hormones that control hunger.
  • Avoid sugar, which can play havoc with insulin and insulin resistance.
  • Manage stress. Cortisol and adrenaline play helpful roles, but too much can contribute to overeating, high blood pressure, and anxiety
  • Get plenty of fiber, which helps produce hormones that make you feel full.



  • Commit to a Healthy Lifestyle
    • Regular exercise is powerful for managing menopause symptoms. 
    • Stay active to improve your physical, mental, and emotional well-being.

By incorporating regular exercise into your routine, you CAN manage menopause symptoms and enhance your quality of life.

Have you done your exercise today?  Contact me today for extra help, or try one of my Online Programs or join me LIVE at my BRAND FITNESS Studio in Langley, BC, Canada.


Marion Brand, Personal Trainer & Functional Aging Specialist
Fit & Fabulous after 50
Langley, BC Canada

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