Exercise for mental health in menopause

SCORE!!!!! This latest study from the University of South Australia quotes "Exercise is MORE effective than medicines to manage mental health".

Happy dance happening over here. I'm a true believer in the power of endorphins, the cardio high, exercise fix, whatever language you want to associate with using exercise to manage mood, anxiety and hormones.

As a fitness professional with over 30 years in the industry, there have been many times I have tapped into an exercise session to elevate my day. And it works 99% of the time. When I realised that my anxiety was related to perimenopause symptoms, it clicked for me. The days I couldn't be assed getting off the couch to go the gym, join the class, or take a walk were mind-boggling. Who was this person who seemed more content to stare at the wall and wonder what it was all for? Does anyone relate? I don't think these thoughts are normal. It wasn't normal for me!

Depression is a common issue that affects around one in four women during menopause. Traditionally, antidepressant medications have been the first line of treatment for depression. However, recent research has shown that exercise may be just as effective, if not more so, in managing depression in menopausal women.

The study, conducted by researchers at the University of South Australia, found that women who engaged in regular exercise were 30% less likely to experience depression and anxiety symptoms than those who did not exercise. The study also found that exercise was more effective than medication in reducing symptoms of depression and anxiety.

Here's why exercise gives so much bang for its buck when it comes to matters of mental health.

1. Exercise helps to regulate the body's levels of serotonin and dopamine, which are neurotransmitters that play a role in regulating mood. We also know these as "happy hormones". Exercise increases blood flow to the brain, which can improve cognitive function and help to reduce feelings of stress and anxiety. It's amazing how I seem to come up with my best creative ideas while I'm out jogging or walking!
2. In addition to improving mood, exercise can also improve sleep quality, which is particularly important for menopausal women who often experience disrupted sleep patterns due to hormonal changes. Poor sleep quality can exacerbate symptoms of depression, so improving sleep through exercise can be an effective way to manage depression symptoms.
3. Exercise can boost self-esteem and provide a sense of accomplishment, which can be particularly beneficial for women going through menopause who may be dealing with changes in their body and self-image. Exercise can help to counteract feelings of low self-worth and improve overall well-being. For many women, exercise has been a tool to manage weight and perimenopause can be the catalyst to weight gain.
4. Exercise can be a social activity, which can help to combat feelings of loneliness and isolation. Menopausal women may feel disconnected from their peers due to changes in their social roles and relationships. Engaging in group exercise classes, team sports, and group walks/hikes can provide a sense of community and belonging.
5. Exercise is a low-cost and accessible form of treatment for depression. Many women may not have access to mental health services or may not feel comfortable seeking help for their depression. Exercise can be done at home or in a local park, and does not require any special equipment or training. In fact, a huge part of the reason I launched the Sexy Ageing Fitness and Lifestyle APP was to give women the ability to exercise from anywhere!

While exercise is a highly effective form of treatment for depression, it should not be used as a replacement for medication or therapy in severe cases of depression. However, for mild to moderate cases of depression, exercise CAN BE an effective first-line treatment. I am looking forward to hearing how the doctors are planning to recommend exercise to women seeking support for menopause anxiety and depression.

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Tracy Minnoch-Nuku is the host of Sexy Ageing - the Podcast, the author of My Menopause Memoir and creator of the Sexy Ageing Fitness and Lifestyle APP to support Midlife Womens Health. She is also an experienced educator and speaker with over 30 years as a fitness educator internationally for Les Mills, Fitness First Asia and FireFit. Tracy brings her wealth of knowledge in fitness, nutrition and wellness into tangible tools to support women in the menopause life stage.