Scientists have linked physical activity with improved mood during menopause
Menopause can be accompanied not only by physical changes, but also by mood swings, anxiety, and depressive symptoms. Researchers have found that physical activity is associated with an improvement in the psychological state and quality of life of women during this period. About which classes can be especially useful and why scientists still do not consider the results to be final, see the Izvestia article.
Dancing and walking help improve your mood.
A study by University College London researchers has been published in the journal Menopause. The authors conducted a systematic review and meta-analysis of 12 randomized controlled trials involving 1,003 women. They assessed how physical activity affects depressive symptoms, mood, anxiety, stress, cognitive function, and quality of life during perimenopause and early postmenopause.
Menopause is a natural stage of life in which menstruation stops due to a decrease in hormone levels. It usually occurs between the ages of 45 and 55. Perimenopause is a transitional period before the last menstruation, when the hormonal background changes; postmenopause begins after 12 consecutive months without menstruation. At this time, women may experience depression, anxiety, stress, and difficulties with memory and concentration.
The results showed that physical activity is associated with a decrease in the severity of depressive symptoms, an improvement in mood, and an increase in psychological and overall quality of life. The most noticeable results for mood and overall quality of life were observed with aerobic exercise, such as walking, dancing, zumba, and aerobic exercise.
At the same time, the authors note that physical activity can be an affordable way to support women, especially if other options for helping them are not suitable or unavailable.
Yoga and Pilates affect the psychological state
The researchers divided the classes into two categories. The first category includes aerobic activity — walking, dancing, zumba, aerobic exercises and taekwondo. The second included practices combining movement with concentration on breathing and body sensations, such as yoga, tai chi, pilates, and stretching.
Aerobic exercise showed the most pronounced association with a decrease in depressive symptoms and an improvement in overall quality of life. In separate studies, participants walked for 30 minutes three times a week or attended three one-hour zumba classes per week. Practices focused on connecting the body and mind have been associated with improving the psychological quality of life. In one study, women practiced yoga twice a week for 75 minutes, in another — for an hour daily.
The authors suggest that the effect may be explained not only by physiological reactions to stress, but also by psychological and social factors. In particular, many programs were held in groups where participants could communicate and support each other. At the same time, the review does not allow us to assert that any one type of activity is suitable for all women or is guaranteed to relieve the symptoms of menopause.
Physical activity as an additional support
Aimee Spector, professor and head of the research laboratory at University College London and senior author of the paper, emphasized that physical activity is an effective, affordable and non-drug strategy to support psychological well-being and quality of life during menopause in middle age.
She also drew attention to the importance of group activities. According to Spector, most of the programs studied took place in groups, which probably contributed to social contacts and mutual support, factors associated with an improved quality of life during menopause.
Simone Seidel, a clinical psychologist and lead author of the study, noted that the possibilities of helping women may be limited: hormone therapy is not suitable for everyone, and access to it varies. She believes that the results of the study expand the list of possible ways of support.
Simone Seidel
This study plays an important role in expanding the possibilities of managing symptoms: specialists can recommend physical activity as an early intervention or as an adjunct to medical and psychological treatment.
Why more research is needed
The authors emphasized that the results should be interpreted with caution. The studies included in the review varied in duration, frequency, and type of physical activity, and many studies had a high risk of systematic errors. In addition, some of the conclusions are based on a small number of participants, which limits the ability to confidently compare different types of activity.
Despite the improvements identified, scientists are still unable to determine which activities are most effective for each stage of menopause and which training regimen is optimal. This requires new qualitative research with more accurate consideration of the stage of menopausal transition and physical activity characteristics.
Researchers believe that physical activity can become one of the available tools to support the psychological well-being of women. However, its role should be considered in the context of individual needs, and in case of severe depressive symptoms, anxiety, or other health problems, it is important to seek professional help.
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