Menopause and exercise: lose the weight and cut your risk of breast cancer

Menopause is the one life phase that most women will all experience. Despite horror stories of night sweats and insomnia, it doesn't have to be that way, and fitness plays a big role during this life transition.Whether you've exercised faithfully for years or you haven't been active, physical activity during and after menopause offers many benefits.

For starters, it can prevent weight gain. Women tend to lose muscle mass and gain abdominal fat around menopause. Even slight increases in physical activity can help prevent weight gain.

Exercise can also reduce the risk of breast cancer. Whether it's a walk around the block on your lunch break or swimming a couple of laps at the gym, getting at least 15 minutes of exercise daily could reap serious rewards for your health – not just your waistline. And that's especially true for women.

According to the American Cancer Society, around one in eight women in the United States will develop breast cancer at some point in their life. A new study from Oxford University researchers highlights the importance of physical activity for post-menopausal women looking to lower their risk.

Researchers looked at over 125,000 postmenopausal women, studying their body fat composition and also their self-reported physical activity. Over 1,100 subjects developed breast cancer during the nearly three-year follow up. Further analysis concluded that women with higher body fat (average 45.4 percent) were at nearly a 50 percent greater risk for breast cancer than women with lower body fat (average 27.6 percent).

But even without considering body fat, just having 15-35 minutes of vigorous exercise every day was enough to cut the risk of breast cancer by a fifth. By maintaining a healthy weight, you can lower the risk of fractures and osteoporosis.

The research list goes on to show how activity reduces many other diseases. Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular physical activity can counter these risks.

We all know that hormone changes can wreak havoc on your mental state too. Physical activity can improve your psychological health at any stage of life.

The bottom line – physical activity during and after menopause can relieve stress and improve quality of life. So whether you're nearing menopause or are experiencing it now, get your walking shoes on!

For more tips on how to not only feel physically and mentally better, check out The Hot Guide to a Cool Sexy Menopause by Nurse Barb Dehn, America's most trusted nurse practitioner, at www.basichealthpub.com and www.amazon.com