The Effects of Low Estrogen Due to Menopause
Menopause brings many changes, and one of the most significant is the decline in estrogen levels. For women in Calgary navigating perimenopause and postmenopause, understanding these effects can help you take control of your health and well-being. While estrogen plays many roles in the body, its reduction can impact everything from bone health to mood and metabolism. Let’s dive into what this means and how you can manage these changes.
1. Bone Health and Osteoporosis Risk
Estrogen is crucial for bone density, and as levels drop during perimenopause and postmenopause, the risk of osteoporosis and fractures increases. Without enough estrogen, bones lose calcium and become more fragile, making strength training and weight-bearing exercises essential. Working with a personal fitness trainer in Calgary can help you develop a routine that supports strong bones and reduces the risk of injury.
2. Muscle Loss and Metabolism Changes
Many women notice that losing weight or maintaining muscle becomes more challenging during menopause. Estrogen plays a role in muscle maintenance and metabolism regulation, so lower levels can lead to muscle loss and increased fat storage, particularly around the abdomen. The good news? Strength training and proper nutrition can help counteract these effects, keeping your body strong and active.
3. Joint Pain and Stiffness
Low estrogen levels can contribute to joint pain and inflammation, making movement uncomfortable. However, staying active is key to keeping joints mobile and reducing stiffness. A knowledgeable trainer in Calgary can design a safe and effective exercise program to improve mobility and flexibility while minimizing discomfort.
4. Mood Swings and Mental Health
Estrogen helps regulate neurotransmitters like serotonin and dopamine, which affect mood and mental well-being. Its decline can lead to mood swings, anxiety, and even depression. Regular exercise, mindfulness, and seeking support from a community—such as small group training sessions—can make a big difference in maintaining emotional balance.
5. Heart Health and Circulation
Estrogen has a protective effect on the cardiovascular system, helping to maintain healthy cholesterol levels and blood vessel function. After menopause, the risk of heart disease increases, making lifestyle adjustments even more important. A combination of cardio, strength training, and a heart-healthy diet can support long-term cardiovascular health.
6. Sleep Disruptions and Fatigue
Many women experience insomnia or poor sleep quality due to fluctuating hormones. Lack of sleep can lead to fatigue, brain fog, and difficulty concentrating. Regular physical activity, relaxation techniques, and maintaining a consistent bedtime routine can help improve sleep patterns.
How to Manage the Effects of Low Estrogen
While menopause is a natural transition, the symptoms of low estrogen don’t have to control your life. Here are some ways to support your body through these changes:
✔ Strength training and mobility exercises – Maintain muscle mass, joint health, and bone density.
✔ Balanced nutrition – Focus on protein, healthy fats, and nutrient-dense foods.
✔ Stress management – Incorporate mindfulness, meditation, and self-care practices.
✔ Community support – Join small group training or connect with like-minded women in Calgary.
✔ Professional guidance – Work with a personal fitness trainer who understands the needs of perimenopausal and postmenopausal women and talk with a medical professional about hormone replacement therapy (HRT)
Check out what Dr. Mary Claire Haver has to say about hormone therapy here – https://thepauselife.com/blogs/the-pause-blog/the-abcs-of-hormone-therapy?srsltid=AfmBOoqQKqoNFtBUEYwmmE3QOAOdJvJIsiA9ERIA-QK-9sG2b3fpEmvy
Final Thoughts
Menopause and low estrogen come with challenges, but with the right approach, you can feel strong, energetic, and empowered. Whether you’re adjusting your workout routine, improving your nutrition, or seeking personalized support from a trainer, taking proactive steps will help you thrive during this phase of life.
If you’re looking for a trainer in Calgary who specializes in women’s health and menopause fitness, I’d love to help! Let’s work together to build strength, confidence, and long-term well-being.
Book your FREE consultation here – http://michellefreimark.com/contact