The Science Behind Body Composition & Exercise For Perimenopause

Perimenopause can feel like an uphill battle. From weight gain and fatigue to mood swings and hot flashes, more than 80% of women experience disruptive symptoms during this transitional phase that can last up to seven years. 

One of the most significant findings from Smith-Ryan's study is the strong connection between body fat percentage and the severity of menopausal symptoms.

In a study of 72 women spanning premenopause, perimenopause, and postmenopause, body fat was found to predict nearly 42% of symptom severity in perimenopausal women.

This means that higher body fat levels are closely tied to more intense and frequent menopause symptoms like weight gain, poor memory, and decreased sexual desire.

This finding is especially important because the menopause transition naturally leads to unfavorable body composition changes, such as increased fat mass and decreased lean muscle mass. These shifts not only heighten menopausal symptoms but also increase the risk of cardiovascular disease and metabolic issues.

Focusing on strategies to lower body fat—through a combination of nutrition and exercise—can significantly ease menopause symptoms.

Not all workouts are created equal when it comes to symptom relief. Smith-Ryan's research highlights that vigorous physical activity—think high-intensity interval training (HIIT), sprinting, or heavy resistance training—has a noticeable impact on reducing menopause symptoms.

Vigorous activity accounted for about 9% of the variance in symptom severity, and this effect was particularly strong among perimenopausal women.

Interestingly, moderate and low-intensity activities like walking or yoga didn't show the same benefits in symptom reduction. This suggests that while daily movement is important, higher-intensity workouts are more effective in managing menopausal symptoms.

Perimenopause emerged as the stage where women experience the greatest symptom burden and the most significant body composition shifts.

The study revealed that women in this phase had higher body fat percentages and more severe symptoms compared to premenopausal women.

While hot flashes and night sweats are often seen as hallmark menopause symptoms, Smith-Ryan's study found that women ranked weight gain/bloating, decreased sexual desire, and poor memory as their most troublesome issues.

Smith-Ryan's study underscores the critical role of body composition and exercise intensity in managing menopause symptoms, particularly during perimenopause.