Menopausal women suffer from different symptoms, but hot flashes are the most common ones – up to 85% of middle-aged women may experience it. The major causes of hot flashes are imbalanced hormones that lead to rush of blood, palpitation and sweats. Decreased levels of estrogen and progesterone in the body produce the gonadotropin hormone, and too much of it will make the body think it is overheating. On the other side, there are fluctuating neurotransmitters in the brain that might cause hot flashes, as well. Nevertheless, every woman is different, so no one can predict the severity of frequency of hot flashes she might experience.
When a hot flash is about to come, the sensation of heat moves throughout the entire body, and it can also cause nausea of dizziness. Although most of hot flashes last a couple of minutes, some women may have it last for half an hour, and there may be even 15 hot flashes a day. Reducing hot flashes requires strong will-power and discipline when it comes to switching to a healthy diet, and choosing an exercise program, such as swimming. In this article you will see the benefits of swimming for hot flashes.
How swimming can help?Exercise is an important part of everyone’s life, but women in menopause may need it more than ever. Due to fluctuation of hormones, a woman does not feel herself anymore, and that is a reason enough to do something. Simply put, exercise releases endorphins in the brain, and they additionally stimulate the well-being of woman’s body, and help in alleviating mood swings and hot flashes. Swimming is highly beneficial for menopausal women, and here are some of the reasons for that:
The entire body exerciseThere are many sports that involve only certain muscle groups of the body, and swimming will move every single muscle. The menopause is a perfect time for a woman to take care of her body, get rid of extra ponds, improve strength and flexibility, and get rid of hot flashes at the same time. This also a great exercise for beginners because it reduces the risk of any injuries, and gives nothing but health benefits.
The best way to relaxThis is very relaxing sport, good for women of any age and condition, even for pregnant women, people with arthritis and back pain problem. It allows you to concentrate on breathing, make the connection between your mind and body, and develop your self-esteem and confidence. In that condition, the hot flashes will be reduced, and the entire body will be relaxed long after swimming.
Stress reliefStress can be addition trigger for hot flashes, and once again, swimming can be very helpful. Everyday life is full of stressful situations, and when you add menopausal symptoms, it is clear that woman’s life can become a misery. While swimming, the physical and mental parts are disconnected, and relaxation is all you can think about. This will clear your mind for more challenges at work and at home.
Cardiovascular and muscular enduranceIn menopause, the hormone level goes up and down, and women have a higher risk of many diseases. On the other side, the symptoms can be very stressful, and they can interfere with daily activities or social life. The more regular you go swimming, the more efficient the cardiovascular system will become. The lungs will transfer more oxygen into the blood, and the heart will be able to pump more blood in the body with each beat. Swimming will also enhance the flexibility of joints, and boost up the physical activity on a higher level.
Cools you downThis is the fastest way to get the cooling effect when experiencing the hot flashes. You will feel more relaxed immediately, and your entire body will enjoy the sensation once you lower your head under the water.
Weight controlWomen with weight problems are more likely to suffer from sever and long hot flashes, so losing extra pounds is important. Swimming can be a perfect addition to the weight management routine because it increases the metabolism, decreases the body fat, builds muscles, and thanks to it, the body will be able to use fat as fuel.
Takes care of hormone fluctuationCortisol, or stress hormone have a huge effect of estrogen and progesterone levels, so swimming will calm you down and bring the balance back. On the other side, regular exercise will help in healthy hormone production, and give the body exactly what is needs.
When it comes to swimming, it is crucial to stick to it daily, if possible. In the beginning, 30 minutes will be enough, but once you improve the strength and endurance of the body, your exercise can last longer.
Learn more about how swimming keeps you cool during menopause.