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Menopause and muscle weakness is an inescapable fact of every aging woman's life

and dealing with the accompanying symptoms is an achievable goal through proper
health management. Menopause and the problems that come along with it is largely
dependent upon a woman's genetic make-up, but equally responsible is the way she
has led her life.

Her lifestyle, family history and the amount of exercise, diet balance and
emotional well being she has maintained, are all contributing factors that
determine her possible menopausal issues.

Menopause and Muscle Weakness: Causes

The years after menopause can be happy and productive, if negative consequences,
such as, muscular weakening, reduced bone density, irritability and joint pains
are avoided through preventive measures. Muscular weakness is a common complaint
of many women going through menopause and the likely causes are leading a
sedentary lifestyle, smoking or poor nutrition before this change sets in.

Menopause and Muscle Weakness: How to Overcome

As it is possible to prevent bone loss through timely calcium intake and magnesium
supplements, combined with weight-bearing moderate impact exercises and strength
training with weights, it is also possible to counter muscular weakness. Including
vitamin D in the diet and exposure to adequate sunlight with the right balance of
a healthy diet and regular physical exercise are factors that contribute to your
overall fitness levels.

These precautions would also help prevent the early onset of muscular problems.
The downward spiral for women after menopause usually occurs when body stability
and flexibility has been neglected through limited movements. This in turn, varies
the sensory motor activity and brings down optimal muscular strength.

Menopause and Muscle Weakness: Muscular Mass

Menopausal muscular weakness occurs due to the loss of muscle mass that naturally
happens as time goes by. Aging affects women sooner through muscular weakness, if
they have not been exercising regularly or adequately and by the age of 70, women
lose about 15% every decade.

To combat this problem, it is very important that musculo-skeletal strength


training is undertaken to help burn fat and stimulate bones. When this is done,
minerals that keep them dense are retained and overall muscular and bone strength
is maintained.

From the age of 30 onwards, there is a steady decline in muscle mass and women
with no strength training lose between 5 and 7 pounds of muscle mass within 10
years. To be better equipped to bear up to the symptoms of menopause, it is
essential for women to take up a properly designed strength-training program as
this helps you to have more strength available per kilogram body weight. Your
trained muscles remain stronger up to an advanced age and life after menopause can
be as fulfilling as before.

Menopause and Muscle Weakness: Prevention

To prevent muscular weakness during menopause, women should go for strength


training, and schedule it for two to three times per week using weights, combined
with aerobic exercise. This helps in building muscle strength, which affects bone
density, balance and endurance. A program for each muscle group that addresses
muscular tone, strength and endurance is very important to circumvent menopause
and muscular weakness related to it.

Flexibility, balance and coordination increases through regular strength-training,


and gentle yoga, Pilates and other stretching activities once or twice weekly can
offset the challenges of core musculature. Breathing and other cardio routines,
combined with this simple program bring general well-being and better chances of
good health later in life too.