Exercise and Hot Flashes and Other Menopause Symptoms

Even if you don’t have hot flashes, stay with me on this because this episode is on exercise and hot flashes. We’re going to dissect the science and eradicate “science says” as a cry for validity by influencers. 

Hot flashes are one of the most common symptoms of menopause. I’ll talk about the relationship between exercise and hot flashes along with other menopause symptoms like muscle loss or fat increase.

 

In previous podcast episodes and books, I’ve shared researcher comments about whether exercise could mitigate menopause symptoms. The answer, “Yes, provided it’s intense enough.” 

 

The Science

A 2024 study on 72 pre, peri and postmenopausal women, published in the Menopause Journal of The Menopause Society, looked at the impact of minutes spent in 3 exercise intensities and body composition on total menopause symptoms (TMS). 

• More symptoms were associated with higher body fat. Intense physical exercise improves % body composition and may reduce TMS, beneficial for perimenopausal women. 
• An article published by the American College of Sports Medicine, looked at protein turnover changes, muscle size, quality and strength during menopause. All seemed to decline. 

 

What we don’t know [Dr Stuart Phillips’ response to Mary Claire Haver’s Instagram post regarding estrogen’s impact on muscle] is the cause for these changes.

 

Is there evidence for causation between decline of estrogen and decrease in muscle mass, which some women experience: 

• Insomnia 
• Poor mood, depression or anxiety
• Lack of motivation (serotonin receptors)
• A time crunch in midlife 
• Comfort or emotional eating 

Repeatedly, women will say, “I haven’t changed a thing, but my results have changed.”
That would be true if you didn't change what it was you were doing.
If your hormones have changed, we have to change the exercise.

 

Another 2024 study in Menopause Journal showed both moderate intensity and resistance training exercise will decrease hot flash occurrence in some women, especially in women with depression. 

• High Intensity - more impact on body composition and positive impact on hot flashes

• Moderate Intensity - decreased hot flash occurrence

 

Exercise and Hot Flashes, Estrogen and Muscle

Whether we’re talking about exercise and hot flashes or estrogen and muscle loss, so many variables could be at play, even if the science is a randomized double-blind study with a large enough subject pool.

• If hormones have changed, we have to change the exercise (including nutrition and sleep habits) or it’s not going to work. 
• If medications become important, then we have to look at micronutrients because they’re depleted by each prescription or OTC med. If you don’t absorb micronutrients you don’t have optimal muscle or strength building blocks. 

 

Social Media

• The type of studies that influencers share matters. Whether they’ve shared a review of literature, a double-blind randomized control study, or a narrative or know what that means
• What is the interpretation that helps you make decisions on changes you may want to consider or that reinforces what you are doing?
• The only real thing an influencer is sharing unless they share the science with you is, “what works for me” and you’re left to guess… is that really what happens behind the scenes? 

 

But before I share that, I think we know this: 

Both are on a worthy mission…

• To improve the knowledge we have about muscle, bone and aging and the impact on them of daily and weekly habits 
• To acknowledge menopause has historically impacted women’s health.

 

What can you do with the information?

• Make the best choices on exercise prescription, dietary choices, lifestyle habits to offset what is impacted by hormonal changes
• Make the best choices with their time and energy for women with hormonal changes to get the optimal health habits.
• Provide clarity about the exercise prescription that is most advantageous and then customize it for women based on their fitness status, health history, and stage of menopause 
• Train an army of Menopause Fitness Specialist® in every fitness club, health center, university and behind every online program. 

 

Become a Coach on Exercise and Hot Flashes for Women in Midlife

If you are interested in becoming a Flipping 50 Menopause Fitness Specialist® and tired of guessing for yourself, your clients and watching a lot of bro science applied to women without ever considering… 

• We’ve never asked questions about pelvic floor health in intake forms in the fitness industry.
• We’ve never considered from ovulation to luteal phase, a change in nutrition and exercise might serve a woman in reducing injury and getting better results.
• We’ve never suggested a woman test her muscle mass at 25 and bone at 30 when she’s peaking to compare later.

 

Do you want to know how to create a comprehensive exercise prescription that supports, not worsens: 

• Insomnia
• Pre-diabetes and insulin resistance
• Low libido 
• Low bone mass 
• Body and (specifically) belly fat
• Exercise 
• Hot flashes/night sweats

 

More than 7 other key changes in exercise prescription that help a woman arrive at menopause, thrive through menopause, and enhance her longevity – reach out to me right now. We’re opening the enrollment for the Flipping50 Menopause Specialist®.

This is an amazing opportunity to join the program. Not only get the knowledge you need, but the business growth coaching so you aren’t a wise broke trainer or coach like so many of your peers. 

The number of trainers increased from 250,000 to 750,000 in the last decade. The number of health coaches has grown from zero to thousands in a few short years. 

Yet, few of those are making a profit, let alone a living. 

They’re building websites, apps, social media…  they are failing. But you don’t have to. 

If you start from the beginning, skip the guessing with the copycat Chatgpt copy. You don’t have to have a MBA in marketing or sales but you need to have a formula and blueprint to follow to build a business that starts successfully and is sustainable. 

 

References on Exercise and Hot Flashes: 

• Moore SR, Cabre HE, Smith-Ryan AE. Body composition, physical activity, and menopause symptoms: how do they relate? Menopause. 2024 Apr 1;31(4):336-341. doi: 10.1097/GME.0000000000002334. Epub 2024 Mar 5. PMID: 38442308.
• Witkowski S, Evard R, Rickson JJ, White Q, Sievert LL. Physical activity and exercise for hot flashes: trigger or treatment? Menopause. 2023 Feb 1;30(2):218-224. doi: 10.1097/GME.0000000000002107. Epub 2022 Nov 7. PMID: 36696647; PMCID: PMC9886316.

 

Other Episodes You Might Like:

• Previous Episode - How and Why to Consider Meditation in Menopause
• Next Episode - How to Bounce Back Boldly After You Blew Your Diet
• More Like This - Caffeine, Hot Flashes, and Fat Burning During Menopause

 

Resources: 

• Join Flipping 50 Menopause Fitness Specialist® to become a coach!
• Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.