Menopause, a natural biological event marking the end of a woman's reproductive years, can bring about various physical, emotional, and psychological changes. The connection between menopause and the advantages of active aging offers an opportunity for improved quality of life, better health outcomes, and stronger social connections for the moms, aunts, and grandmothers in your life.
To support the special women in your life through menopause, consider sharing these tips for active aging:
Physical activity: Explore local parks and fitness corners together. Discover nearby parks, fitness corners, or exercise facilities in your community, such as those managed by the National Parks Board or ActiveSG. Encourage your mom or aunt to visit these places and take advantage of the amenities.
Lifelong learning: Spend quality time with your mom or aunt exploring the courses and workshops available on the SkillsFuture website. By browsing the range of options together, you can show your genuine interest in helping them discover new passions and discuss which courses pique their interest. Futhermore, you can accompany your mom or aunt to nearby community centers, such as those managed by the People's Association, and obtain information on the courses and workshops offered. By visiting in person, you'll create an opportunity to have conversations with the staff and other participants, giving your mom or aunt a sense of connection and belonging.
Social engagement: Remind your mom or aunt that pursuing new interests or hobbies can also help them expand their social network. Meeting new people who share similar interests can lead to lasting friendships and a sense of belonging, further motivating them to engage in these activities.
Mental well-being: Introduce your mom or aunt to meditation or deep breathing exercises by practicing them together. Guided meditation apps, such as Headspace or Calm, can be a great starting point.
Healthy diet: Explore Singapore's healthy dining options together, such as restaurants or hawker stalls that offer nutritious and delicious meals. This can inspire your mom or aunt to make healthier food choices when dining out.
Regular health check-ups: Help your mom or aunt schedule regular check-ups and screenings with healthcare professionals. By staying organized and proactive, you can ensure they receive timely care. You can offer to go with your mom or aunt to healthcare appointments, providing emotional support and encouragement, as well as helping them remember and understand any medical advice they receive.
In addition, start a conversation by discussing about the Singapore's Screen for Life program: Educate your mom or aunt about the Screen for Life program, which provides subsidized health screenings for eligible Singaporeans. Encourage them to take advantage of these services.
Seek support and information: Research and suggest relevant talks, seminars, or support group meetings on menopause and aging-related topics offered by healthcare providers, community centers, or non-profit organizations in Singapore. Offer to attend these events together for mutual learning and support.
Provide your mom or aunt with articles, books, or online resources that cover menopause and aging-related topics, helping them stay informed and better manage their symptoms. You can also create a supportive environment for your mom or aunt to discuss their experiences with menopause and any concerns they might have. Encourage them to reach out to healthcare professionals for advice on managing symptoms.
By adopting an active aging lifestyle, your mom, aunts, and grandmothers can better manage menopause symptoms and enhance their overall quality of life.
Exercises that are suitable and beneficial for women during peri-menopause include:
Aerobic exercise: Activities like brisk walking, swimming, cycling, or dancing can help improve cardiovascular health, maintain a healthy weight, and relieve stress. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Strength training: Resistance exercises, such as using dumbbells, resistance bands, or bodyweight exercises like squats and push-ups, can help maintain muscle mass, improve bone density, and boost metabolism. Aim for two or more sessions of strength training per week, targeting all major muscle groups.
Flexibility and balance training: Yoga, Pilates, and tai chi are excellent exercises for improving flexibility, balance, and overall body strength. These activities can also help with stress management and relaxation.
Low-impact exercises: If you experience joint pain or discomfort, consider low-impact activities like swimming, water aerobics, or using an elliptical trainer. These exercises provide cardiovascular benefits while minimizing stress on your joints.
Pelvic floor exercises: Kegel exercises help strengthen the pelvic floor muscles, which can weaken during peri-menopause due to hormonal changes. Strong pelvic floor muscles can prevent urinary incontinence and support pelvic organs.
Before starting any new exercise program, consult your healthcare provider to ensure it is appropriate for your specific needs and health conditions. Additionally, it's essential to start slowly and gradually increase the intensity and duration of your workouts. This will help prevent injuries and ensure that your exercise routine is sustainable and enjoyable over time
Important Notes:
This article is meant purely for informational purposes and should not be relied upon as medical advice. Always consult a medical professional for specific advice on your health. This article has not been reviewed by any medical professionals or legal bodies.
References:
Avis, N. E., & Crawford, S. L. (2019). Menopause and aging. In R. M. Kowalik & G. R. Williams (Eds.), Encyclopedia of Gerontology and Population Aging. Springer. DOI: 10.1007/978-3-319-69892-2_408-1
World Health Organization. (2002). Active ageing: A policy framework. World Health Organization. Retrieved from https://www.who.int/ageing/publications/active_ageing/en/
Nelson, M. E., Rejeski, W. J., Blair, S. N., Duncan, P. W., Judge, J. O., King, A. C., ... & Castaneda-Sceppa, C. (2007). Physical activity and public health in older adults: Recommendation from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1094-1105. DOI: 10.1161/CIRCULATIONAHA.107.185650
Greendale, G. A., & Karlamangla, A. S. (2011). The menopause transition and women's health at midlife: a progress report from the Study of Women's Health Across the Nation (SWAN). Menopause, 18(10), 1058-1066. DOI: 10.1097/gme.0b013e3182238c61
Health Promotion Board. (n.d.). Health Hub Singapore. Retrieved from https://www.healthhub.sg/