A study review published in Frontiers in Psychiatry He revealed that Physical activity It has a significant positive impact on the Reduction of depressive symptoms In menopausal women, a stage of life where hormonal changes can deeply affect the Emotional well -being.
The conclusions of metaanalysis coincide with the clinical vision of specialists consulted by Infobaewho highlighted the central role of exercise as Therapeutic tool in the menopausal transition.
The analysis compiled the results of 17 studies different and found a clear trend: Exercise helps reduce depression symptoms in women who go through the menopause. The magnitude of the effect was consistent, with a significant improvement in the mood levels, according to comparative data between those who remained active and who did not.
Likewise, the results were comparable regardless of the type or intensity of the exercise, the intervention time or the geographical region.
In addition, improvements were observed when applying specific scales such as Depression scale of the Epidemiological Studies Center (CES-D) and the Depression Self-Assessment Scale (SDS), which reinforces the solidity of the results. However, the authors warned that “more high quality studies are needed to confirm these findings and better understand specific effects of physical activity on depression in this population ”.
“The decrease in estrogen levels It can impact both the mood and cognitive level, ”the endocrinologist doctor told this medium Laura Maffei (Mn 62,441). “While it doesn’t happen in all women, In some cases these changes can predispose depressive pictures”.
The doctor in Psychology, a specialist in Clinic, Teaching and Research in Psychotherapy oriented in Mindfulness Mariam Holmes (MP 20463) agreed at this point: “during menopause, estrogen levels decrease significantly, which can affect the regulation of mood and increase the risk of depression. This decrease can influence the function of neurotransmitters such as serotonin and dopamine”.
For her part, the Physical Education professor, graduated in High Sports Performance and with a postgraduate degree in Medicine and Health, Claudia Lescano He added that in this period of women’s life Progesterone levels are also reduced and symptoms such as “Fatigue, sarcopenia, osteopenia, weakness of the pelvic soil”, in addition to psychological disorders such as “depression, anxiety and sadness.”
“The exercise has a key role in well -being of the woman during this stage, “Maffei said.”Acts not only at the physical level —Moly cardiovascular and muscular function – but Also on the emotional plane and in stress management ”.
In that sense, the endocrinologist recommended combine different types of physical activityadapted to the characteristics of each person. And distinguished:
- Aerobic activity: “How to walk, swim or ride a bicycle. This type of exercise has a positive impact both at the cardiovascular level and mental health, since it helps reduce anxiety and depression.”
- Force exercise: “It improves both muscle mass and bone density. It is key to maintaining physical functionality.”
- Mental and body harmonization: “Yoga and Tai Chi have proven effective in reducing stress, sleep improvement and general well -being.”
- Balance and flexibility exercises: “They are fundamental to prevent falls.”
Holmes reaffirmed while “aerobic exercise can be particularly effective to reduce depressive symptoms,” although he also stressed The benefits of resistance exercise and practices such as yoga or tai chi.
Lescano suggested Avoid excessive impact: “I do not recommend at this stage with impact such as running or jumping on hard surfaces, since the weakness of the pelvic floor begins, with the characteristic symptom of urine loss.”
An ideal session, according to the coach, should include:
- Aerobic exercise: Walk, swim, dance.
- Muscle strengthening: “All those exercises that generate muscle tension – steps, elastic bands, unstable platforms, the weight of the body itself – will strengthen our muscles.”
- Flexibility and mobility: Active and passive elongation.
- Balance: “Working balance helps avoid falls and improves stability.”
- Stress release: “Movements accompanied by breaths, relaxation and meditation are indispensable to have healthy cortisol values.”
“During this stage, women have a hard time going to do physical activity: they can feel uncomfortable or uncomfortable with their body, ”Maffei acknowledged. And in that sense, he said that“ some useful strategies include looking for a friend or a group with whom to share the activity, choose outdown or find small actions that favor everyday movement. ”He also emphasized The importance of an empathic approach from the health system: “You should listen to each patient and accompany it with realistic proposals.”
For Holmes, a concrete measure to maintain constancy implies “Establish attainable goals y Celebrate the achievements; It can help sustain motivation over time. ”
In addition, he recommended “Vary the routine to avoid boredom ”and“ incorporate physical activities in daily life, such as walk to work or climb stairs”Holmes stressed that emotional support and validation of the social environment are also crucial:“Feel understood and not judged It can be decisive for a woman to be encouraged to move. ”
“Exercise is a valuable tool within non -medication treatment,” said Maffei, “but in some cases It may be necessary to complement it with medicationespecially if there is an important depressive picture. ”
The doctor explained that There are antidepressants that also “can help relieve stifles”and stressed the need for an integral evaluation: “In the same way that the type of physical activity adapts, it is also necessary Indicate the most appropriate treatment depending on how the woman is at that time. ”
Holmes, meanwhile, said Other approaches can enhance the effects of exercise. “The cognitive-behavioral therapy It can help identify and change negative thought patterns that contribute to depression, ”he explained.
In addition, he highlighted the benefits of mindfulness and of the Acceptance therapy And commitment: “These practices teach to accept difficult emotions without being trapped in them, and to commit to actions aligned with their own values.” According to her, Combining different strategies can offer a more complete approach and personalized to travel this stage.
“Physical exercise is a super powerful tool at this stage”Lescano concluded. “It can make a difference not only in the body, but also in the mind. The important thing is that it is adapted to the current physical condition, be it progressive in intensity and, above all, pleasant”.
