Male Menopause and Female Menopause: the benefits of Pilates
Male menopause” is the more common term for andropause. It describes age-related changes in male hormone levels.
Male menopause involves a drop in testosterone production in men who are age 50 or older.
If you’re a man, testosterone is a hormone produced in your testes. It does more than fuel your sex drive. It also fuels changes during puberty, fuels your mental and physical energy, maintains your muscle mass, regulates your fight-or-flight response, and regulates other key evolutionary features.
Declining testosterone levels can cause many symptoms like cause depression, reduced muscle mass, increased body fat, and erectile dysfunction.
To treat your symptoms, your doctor may recommend lifestyle changes.
The most common type of treatment for symptoms of male menopause is making healthier lifestyle choices. For example, your doctor might advise you to:
- eat a healthy diet
- get regular exercise
- get enough sleep
- reduce your stress
These lifestyle habits can benefit all men. After adopting these habits, men who are experiencing symptoms of male menopause may see a dramatic change in their overall health.
- Menopause is defined as the absence of menstrual periods for 12 months. It is the time in a woman’s life when the function of the ovaries ceases.
- The process of menopause does not occur overnight, but rather is a gradual process. This so-called premenopausal transition period is a different experience for each woman.
- The average age of menopause is 51 years old, but menopause may occur as early as the 30s or as late as the 60s. There is no reliable lab test to predict when a woman will experience menopause.
- The age at which a woman starts having menstrual periods is not related to the age of menopause onset.
After menopause, symptoms can occur due to lowering of estrogen and Progesterone levels in the body. Progesterone retains fluid in the ligaments and connective tissues, providing flexibility to muscles, tendons and ligaments.
Not every woman will experience all the symptoms of menopause. Some of the most commonly reported symptoms include hot flashes and night sweats. Other symptoms that are related to lowering of estrogen levels include vaginal dryness, drier and rougher skin texture, weight gain, lost of muscle tone, bones lose mass and become more fragile, increased blood pressure.
Cognitive and mood symptoms as well as generalized physical symptoms can accompany menopause in some women. These vary among women and can include mood changes, stress, tiredness, fatigue, irritability, and difficulties with memory. Hot flashes and night sweats can contribute to sleep disturbances.
In June 2016 has been held a study to investigate the effects of an 8-week Pilates** exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women. Menopausal symptoms were measured through a questionnaire, while lumbar strength was measured through a lumbar extension machine, and lumbar flexibility was measured through sit-and-reach and trunk lift tests performed before and after the Pilates exercise program, respectively.
The results showed a significant decrease in menopausal symptoms. Also, the results presented a significant increase in lumbar strength and flexibility after 8 weeks of the Pilates exercise program. They concluded that an 8-week Pilates exercise program is effective in decreasing menopausal symptoms and increasing lumbar strength and flexibility.
Last but not least, if you are experiencing male or female menopausal symptoms, improve your life with the right supplements:
Glucosamine is a common ingredient found in these supplements, occurring naturally in healthy cartilage. It may help relieve pain, improve joint mobility and slow the progress of osteoarthritis damage.
Calcium and vitamin D, a powerful combination of essential nutrients. While calcium aids in bone health, growth and repair, vitamin D maintains bone structure and helps reduce the loss of calcium in your body.
Ascorbic acid, better known as vitamin C, repairs muscle tissue, including collagen for making tendons, ligaments and cartilage.
Vitamin B12 is used to treat fatigue, memory loss and depression. It’s an important vitamin for your metabolism and the proper development of your blood cells, brain and nerves. Vitamin B12 combats depression and gets you up and going again while Pilates helps to reduce stress
Magnesium does so much for your mind and body, from regulating your blood pressure to building strong bones. It keeps your heart rhythm steady and calms your nerves. This mineral also helps with digestion, relieves muscle aches and increases your energy levels.
**Effects of 8-week Pilates exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women