By taking control of your life and your health you will not only reduce the symptoms of the menopause, but also: 

• Reduce the risk of chronic disease, such as heart disease, hypertension and diabetes which are known to increase in the post-menopausal population
   
• Maintain a healthy weight which can reduce chronic disease, cancer risk as well as limiting urogenital syndrome, vasomotor symptoms and joint pains
   
• Promote good mental health and sleep patterns

Sensible lifestyle advice includes a healthy diet with 5-7 portions of fruit and vegetables per day and good quantities of protein and dietary fibre and limited saturated fat.  Studies show that cutting back on your alcohol consumption can reduce your risks of disease, including breast cancer and excessive caffeine consumption can have a deleterious effect on bladder function.

In my last newsletter, I talked about the long-term effects of the reduction of the three main female sex hormones during the menopause.  Oestrogen and testosterone are anabolic hormones contributing to both muscle and bone mass and strength.  As the concentration of these hormones fall, the impact on both structures can result in decreased strength, increased falls, bone fracture and reduced mobility.  This can have a large impact on quality of life, independence and life expectancy.

To slow down the negative effects on muscle and bone mass due to the reduction in these hormones, it is really important to exercise and stay active.

UK government guidelines advise that adults do the following exercise: 

• 150 minutes of moderate-intensity cardiovascular or 75 minutes of high-intensity cardiovascular activity per week. Walking is only considered moderate activity if it is a brisk walk.  It has to be fast enough so that you can’t hold a conversation. Walking the dog is generally not fast enough!  High-activity exercise includes dancing, running, skipping and jumping.
• Build strength on at least twodays per week (such as weights, resistance bands)
• Improve balance on at least two days per week
• Minimise sedentary periods

Pilates can provide you with the necessary strength and balance training recommended.  If you do one Pilates class a week, you should supplement your workout with additional resistance training plus your cardiovascular workouts.