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Menopause is a natural phase in a woman's life, typically occurring between the ages of 45 and 55. This transition can bring along some pretty annoying symptoms like hot flashes, night sweats, mood swings, joint pain, and muscle stiffness. While these can be a real pain, adding sports therapy to your routine can make a big difference in how you feel. 
 
Physical activity and therapeutic treatments can help ease discomfort and improve your overall well-being. Embracing these activities offers a well-rounded way to manage menopausal symptoms, helping you navigate this phase with greater ease and leading to a healthier, happier lifestyle. 

Common menopausal symptoms addressed by sports therapy 

Joint pain and muscle stiffness 
Joint pain and muscle stiffness are common complaints during menopause, often due to declining estrogen levels affecting the lubrication and flexibility of joints. Sports therapy can help here! 
 
Tailored exercise programs can improve joint mobility and muscle strength. Regular activities like swimming, yoga, or pilates can help maintain flexibility and reduce stiffness. 
Mood swings and psychological effects 
Hormonal rollercoasters during menopause can bring on mood swings, anxiety, and even bouts of depression. So, what can help with this? Regular exercise is a fantastic way to handle stress and anxiety, and it can really improve your sleep, which often goes haywire during menopause. Plus, joining group sports or fitness classes adds a fun social aspect, giving you an emotional lift and helping you feel more connected and less isolated. 

Sports therapy approaches 

Movement and exercise plans 
Getting into a consistent exercise routine that's just right for you can be super helpful during menopause. Start with low-impact activities like walking, swimming, or cycling—they're easy on the joints but great for your heart. Throw in some strength training twice a week to boost muscle mass and bone density, which is key for keeping osteoporosis at bay. Don’t forget flexibility exercises like yoga and stretching; they can really help with muscle stiffness and keep you moving smoothly. 
Benefits of massage therapy 
Massage therapy is another gem in sports therapy for menopausal women. Regular massages can reduce muscle tension, improve circulation, and promote relaxation. The therapeutic touch helps release toxins from the body and alleviates pain in sore muscles and joints. 
 
And here's the science part: massages actually dial down anxiety and depression by dialling back cortisol (the stress hormone) and dialling up serotonin (your mood booster). Plus, the whole experience is so soothing and comforting—it really helps to improve your overall sense of well-being, which is exactly what you need during the ups and downs of menopause. 

Nutritional considerations 

A balanced diet is key to managing menopausal symptoms and keeping your overall health in check. Make sure to get plenty of calcium from foods like dairy products, leafy greens, and fortified cereals to keep those bones strong. And don't forget about vitamin D—catch some sun when you can (it could be a challenge from the UK!) or try fatty fish and fortified milk to help your body absorb that calcium and keep your bones sturdy. 
 
Cutting back on sugar and refined carbs can really help keep your mood steady and prevent those energy dips. Load up on whole grains, lean proteins, and a colourful mix of fruits and veggies to make sure you're getting all the essential nutrients your body needs. Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are great for fighting inflammation and can really help out with joint health and keeping your mood on an even keel. 
 
Stay hydrated, too; dehydration can make symptoms like headaches and dry skin worse, so keep that water bottle handy! Herbal teas and lots of water should be your main drinks of choice. Try to cut back on caffeine and alcohol, though as they can trigger hot flashes and night sweats and make them feel more intense. 
 
 
 
Struggling with menopause symptoms and want to see how sports therapy can help you? Book an appointment today, we’d love to help! 
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