Q&A with Catie Miller on Fitness & Wellness during the Menopause

Hormonal changes occurring during perimenopause, combined with decreasing metabolism as we age, can contribute to weight gain, especially around the abdomen (tummy) and upper arms.

Transitioning into perimenopause includes declining muscle density, reduced muscle tone. Higher fat mass, water retention, and swelling coming to an (irregular) period and increased cholesterol levels. All these also make us susceptible to issues like heart disease and osteoporosis.

It is important here to bring the notion of Perimenopause. This is the start of the shift that we need to prepare for and focus on when the first signs of erratic bleeding start. I would like to state here an important sociological fact, not so often spoken about. The differences between ethnicities. On average, black women’s menstrual cycles become erratic 1,2 years earlier than white (Caucasian) women’s. Latina and Asian women also get into menopause at 1,7 years and 1,2 years in advance respectively. No one is really sure why but most experts hypothesis that it’s all about the allostatic load.

Allostatic load refers to the cumulative burden of chronic stress and life events. It involves the interaction of different physiological systems at varying degrees of activity. When environmental challenges exceed the individual ability to cope, then allostatic load overload ensues. An allostatic state is defined by chronic deviation of regulatory systems away from their normal state of operation, to establish a new set point.

How often should women be working out in their 40's/50's?

Three times a week seems to be a very good goal. More is great as long as you diversify your training, focus on resistance, core, tone (Catie’s barre classes are one-stop-shop for that !!), and supervised weight training. 

What are the changes we may expect to see in our bodies and how might this impact our fitness?

See above! The hormonal changes will affect mostly the metabolism. Meaning the way our cells change food in energy. Meaning that it seems that exercise, digestion, mental resilience, coping with stress seems to all become more costly and difficult. What to do?  We need to give our cells the best possible fuel and work on the whole “supply chain” meaning working on our circulation, and mental state. 

Are there particular types of exercise we should focus on and avoid?

Sure, first uplifting exercises! You need to find a place where you feel happy and energised about exercising. Catie’s Barre classes at Oona Séries is a one-stop shop for toning, flexibility, coordination, cardio, resistance, and toning, however, mostly it is fun and energising!  And that’s the key. Find an exercise you feel empowered by whilst doing rather than go somewhere where you feel physically and mentally disempowered. Find your like-minded community and stick with it. It’s a virtuous cycle. A healthy mind is a key to the best physiological response. 

Does the change in hormones during Menopause have an impact on fitness?

Yes, change in hormones has a huge impact on fitness through changes in metabolism. It is important to be preventative and preparing for it. Regular diverse exercise, good fibers, and good fat diets and look after your mental state (your social setting is essential - think about your allostatic load (see above) 

Are there exercises that can help to naturally alleviate some of the symptoms of Menopause e.g hot flushes?

There are no studies proving any specific exercise and hot flush alleviation but I am convinced that when you approach your health holistically (a physical, mental and social approach) all symptoms will alleviate.

What are the main concerns you see from clients of this age group with regards to working out?

The main concern is to work the context well. We need to assess these patients' life transversal and establish a program and timeline for them. We need to prevent injuries and make sure that we bring fun and joy to this process.

Are there any other practices that are useful to incorporate into our daily routines that help when going through menopause? 

Look into alternative therapies. Acupuncture, osteopathy, naturopathy, herbs, and supplements. Be curious and try different approaches. We are all different and we will all react differently to physiological changes. Discuss with experts what is your best recipe. Keep open to always adapting it as you progress and enjoy the process. If you have fun doing it, the results will thrive!

 With over 20 years of experience, Catie Miller described by Vogue as the "fresh face of wellbeing" is certified in barre, STOTT Pilates, Pre + Postnatal and TRX. Her experience to date is second to none. Her infectious ability to make you believe in yourself is nothing short of magic.

Oona Series is unlike other fitness platforms places mental wellbeing as highly as physical and goes above and beyond to ensure Women of all ages, and in all aspects of their life are supported. Their success speaks for itself, since their inception in 2020 they have grown to offer class schedules in the UK, New York, Sydney & Dubai, are hosting their first retreat in Ibiza next year, and are imminently releasing a luxury sustainable activewear line designed for women.  They partnered with the Lady Garden Foundation to raise awareness for Gynaecological cancer awareness month and are truly dedicated to empowering women through their work and the platform.