As women enter perimenopause and then menopause, they often find that their bodies begin to exhibit new (and sometimes unpleasant) behaviors. Hot flashes, night sweats, and decreased sleep quality are all common. When these uncomfortable side effects occur, women may try dozens of remedies with no noticeable impact. If this sounds like you, have you tried Reformer Pilates classes yet?
Pilates can be very impactful in fighting hot flashes and poor sleep. From changing how the body responds to temperature stimuli to increasing energy expenditure and improving mental well-being, there are plenty of things to love about this form of exercise. If you want a path to hot flash relief and better sleep, learn how Reformer Pilates can help.
What Causes Hot Flashes and Insomnia?
To understand how Pilates can help with hot flashes and insomnia, it is essential first to know why they happen. The consensus is that hot flashes occur due to hormonal changes, such as fluctuating estrogen levels in the lead-up to menopause.
As estrogen decreases, the hypothalamus (an area of the brain responsible for controlling the body’s temperature) becomes more responsive. It may notice slight changes in body temperature and go into full-blown response mode. In other words, even a slight indication that the body might be very minimally “too warm” can trigger a chain reaction leading to a hot flash to attempt to cool down.
Insomnia, on the other hand, can be caused by various factors. One is hot flashes, as these temperature fluctuations can make sleeping hard. Additionally, hormone changes can increase the risk of conditions such as sleep apnea, which interferes with quality sleep.
How Pilates Offers Relief
The body is going through a lot during hot flashes and insomnia. The good news is that Pilates has a lot to offer in return.
Training the Vasomotor System
One of the less well-known contributions that Reformer Pilates can make for menopausal women is its ability to train the vasomotor system. The vasomotor system is responsible for regulating blood flow in some of the body’s smallest blood vessels; these also happen to be the prime locations for controlling temperature changes.
Studies show that those who exercise regularly improve their body’s vasomotor control, which can help to discourage the hypothalamus’ overreactions to temperature changes. Those who exercised experienced fewer hot flashes than those who did not.
Expending Energy
Another beneficial element of Pilates is that it serves as effective aerobic exercise, even though it is low-impact. By increasing energy expenditure during the day, the body requires more rest to recover. This encourages better sleep, which can combat the effects of insomnia during perimenopause and menopause.
Decreasing Weight
Losing weight benefits the body for many reasons, from heart health to how a person fits into their clothes. However, weight also contributes greatly to the body’s hormonal balance. In fact, research shows that a person’s waist circumference is directly correlated with how much estradiol (an estrogen steroid) the body produces.
During a time when hormonal fluctuations are common, having more sources of unexpected estrogen production can make it harder for the body to regulate appropriately. For some women, this can increase menopausal symptoms.
Reformer Pilates is a form of aerobic exercise that gets the heart pumping and the muscles working hard. This can help women burn calories to lose weight and build muscle. The increased muscle tissue can also boost a person’s basal metabolic rate or the rate at which they burn calories at rest. Pilates continues to contribute even after class is over!
Boosting Mental Wellness
High levels of stress and anxiety can contribute to difficulty sleeping. Pilates focuses on personal wellness, including being present, reflecting inward, and learning calming breathing techniques. These habits and attitudes serve participants well outside of class, helping them to remain calm, content, and relaxed. Improved sleep is just one of the many benefits!
Try Reformer Pilates for Menopause Relief
If you are struggling with hot flashes, poor sleep, or other symptoms of menopause or perimenopause, consider trying a Reformer Pilates class. This type of exercise has plenty to offer that can strengthen the body, ward off postmenopausal risks such as osteoporosis, and reduce the uncomfortable side effects you are experiencing.
The instructors at RTR Pilates welcome newcomers, even if they have never heard of Pilates or even seen a reformer before. Reach out to RTR Pilates today to sign up for a beginner class!