Battle Metabolic Syndrome with Exercise
After menopause, women are more at risk for metabolic syndrome, which is a cluster of symptoms that increase their risk of heart disease, stroke, and premature death.
Because of the loss of estrogen and muscle mass, a tendency to exercise less and eat more which leads to obesity, (some research suggests that after menopause women may eat 67 percent more calories!) even previously healthy women who never worried about their weight may find themselves battling the bulge and several other high risk conditions.
The factors associated with metabolic syndrome are:
- Abdominal Obesity (a waist circumference over 35 inches for women, over 40 for men.)
- High Blood Pressure (greater than 130/85)
- High Tryglcyerides (greater than 150 mg/dl)
- Low HDL cholesterol (less than 35 mg/dl)
- High Fasting Blood Sugar (greater than 110 mg.dl)
- Elevated c-reactive protein in the blood
- Type 2 Diabetes or insulin resistance.
If you have three or more of these conditions your risk is high. But there is hope. Aerobic exercise, the equivalent of 30 minutes a day of brisk walking, can help to reverse metabolic syndrome. And a recent cross sectional study conducted in Belgium confirms maintaining strength also helps women reduce the risks of metabolic syndrome. A group of 1019 Flemish men and women were tested for strength and aerobic capacity. Then they were scored on their metabolic risk factors. In women, those who had greater strength and aerobic fitness had fewer metabolic syndrome factors. (the correlation for strength was not as strong in men.) which supports the idea that pumping iron or some other form of resistance exercise can help women live longer, healthier lives. (Wujndaele,K , Med Sci Sports Exerc, 2007 Feb;39(2):233-40.)
If you’re not sure of the best and safest way for you to increase your strength, talk to your doctor and then get help from a certified personal trainer or join a group program at your local YMCA or gym.
