What is Menopause?
Menopause is a natural phase in a woman’s life that marks the end of menstrual cycles and fertility, confirmed after 12 consecutive months without a menstrual period. It is not a medical condition but a natural part of life.
Perimenopause can begin up to 10 years before menopause, typically in the early to mid-40s in the Singapore context. This transitional phase is characterized by fluctuating estrogen levels, leading to various menopausal symptoms. Common symptoms include irregular periods, hot flushes, night sweats, weight gain, mood swings, and joint pain. Other symptoms may include brain fog, incontinence (due to reduced pelvic floor strength), bone density loss, vaginal dryness, and an increased risk of cardiovascular disease, as reduced estrogen impacts heart health.
According to a cohort study of 1,200 women aged 45 to 69, conducted by the National University Hospital’s Integrated Women’s Health Programme and initiated in 2014, more than 6 in 10 women in Singapore experienced at least one moderate to extremely severe symptom during perimenopause and menopause.
The average age of menopause for Singaporean women is approximately 49-50 years, which is about two years earlier than in Western societies. Menopausal symptoms are generally similar to those of perimenopause, and the occurrence of amenorrhea (12 consecutive months without a menstrual period) marks the end of ovarian hormone production.
Weight Gain & Menopause
Changes in estrogen and progesterone levels during perimenopause can lead to weight gain. The drop in estrogen slows fat and sugar metabolism, causing changes in body composition, such as increased fat mass and decreased lean muscle mass. Lower estrogen levels also disrupt the sleep-wake cycle, leading to poor sleep quality, which can affect blood sugar levels over time.
On average, women gain about 5 lbs during perimenopause. While dieting may seem like a solution, drastically reducing calorie intake can slow metabolism, making it harder to lose weight as the body holds onto fat.
Instead of restrictive dieting, focus on a healthy, balanced diet rich in minimally processed foods, including:
- Whole grains, fruits, vegetables, seeds, nuts, and legumes
- Lean proteins and healthy fats (e.g., olive oil, avocados)
- A variety of colorful plant-based foods in each meal
- Fermented foods (e.g., unsweetened yogurt, kimchi, kombucha)
- Limit ultra-processed foods like fast food, baked goods, sugary drinks, and packaged ready-to-eat meals.
- Avoid late-night eating to give your body more time to digest and metabolize food properly
Role of Physiotherapy
A physiotherapist can help address concerns such as pelvic floor weakness, incontinence, aches, and pains. We will personalize exercise programs tailored to your goals—whether it’s reducing pain, building strength, managing weight, or maintaining mobility—while ensuring they fit into your schedule. Additionally, we will provide guidance on proper exercise techniques to prevent injuries and support overall well-being.
Exercise & Menopause
Exercise cannot completely reverse the effects of menopause, but it can help manage symptoms and support overall health. The focus during this stage should be on building strength to increase lean muscle mass, maintaining mobility as we age, and supporting a healthy metabolism.
Recommended Exercise Guidelines:
- 150 minutes of moderate-intensity exercise per week
- At least 2 days of resistance training to maintain muscle and bone mass
Types of Beneficial Exercise:
- Resistance training (weights, resistance bands, bodyweight exercises like walking or jogging) strengthens bones and reduces osteoporosis risk.
- Aerobic/cardio exercise (swimming, cycling, Zumba) improves heart and blood vessel health, lowering risks linked to estrogen loss.
- Regular physical activity helps maintain a healthy weight and regulates hormone levels.
