After Menopause, Try Exercise Instead of Estrogen
Exercise Produces Similar Benefits to Hormone Replacement Therapy
Women who exercise regularly after menopause can achieve health-protective benefits of estrogen without the adverse effects of hormone replacement therapy (HRT), according to a new study reported in the Journal of Women and Aging.
The study, which followed 48 sedentary postmenopausal women (21 on HRT and 27 not on HRT) through a 24-week aerobic exercise program, found an 11 to 18 percent drop in a chemical that indicates oxidative stress.
Oxidative stress occurs when harmful chemicals that damage tissue and cells outnumber antioxidants in the body. Antioxidants protect cells and tissues from damage, which can lead to cardiovascular diseases such as coronary heart disease and stroke. Before menopause, women can count on estrogen for protection, but after menopause the levels of oxidative stress rise.
Exercise can also help with other symptoms of menopause, including insomnia, weight gain, increased risk of osteoporosis and perhaps even hot flashes. Some women report that they experience fewer hot flashes when they exercise regularly.
In the past, HRT has been used to lessen menopause symptoms, but research shows that it increases a woman’s risk of heart attack, stroke and blood clots.
"Given the controversy with HRT, postmenopausal women can now use aerobic exercise training to lower chemical stress levels, thus reducing another risk factor for chronic disease," said Michael D. Brown, PhD, a co-author and associate professor of kinesiology at Temple University's College of Health Professions.
Any kind of aerobic exercise should provide the benefit. AIm for at least a 30-minute walk on five or more days of the week. Wondering exactly how much you should walk? Find out how to get started -- and how to keep bumping up your walking plan.
3/21/08
