Oestrogen is a vital hormone that plays a major role in several aspects of your health, including your reproductive system, bone strength, and skin. For women, oestrogen levels start to drop during perimenopause and menopause, leading to various physical and emotional changes. While many people are familiar with the typical symptoms of low oestrogen, like hot flashes and mood swings, fewer know how this hormonal shift can affect their exercise routines, especially when it comes to activities like Pilates.
Pilates is all about improving core strength, flexibility, and balance. But for women dealing with low oestrogen, these same exercises can become more challenging due to changes in muscle tone, joint flexibility, and overall mobility. Understanding how low oestrogen impacts your body can help you adjust your Pilates practice, ensuring that you continue to enjoy its benefits while managing these changes.
What Happens When Oestrogen Levels Drop?
Oestrogen is involved in a range of important functions, so when its levels fall, it can cause various changes in the body. During perimenopause and menopause, this hormone decline can affect your muscles, bones, and joints, all of which are key for maintaining good Pilates performance.
One of the first changes you might notice is how your muscles and bones feel. Oestrogen helps keep your bones strong and dense, so when it decreases, you may begin to lose bone mass, which can increase your risk of fractures. Your muscles might also weaken, making some Pilates exercises feel more difficult, especially those that require balance or strength.
Another common issue is joint stiffness. Oestrogen helps lubricate your joints, so when it declines, you may experience more joint discomfort or stiffness, particularly with movements that involve deep stretching or fluid motion, like Pilates exercises often do. This can make certain movements more difficult and even lead to discomfort or risk of injury if not managed properly.
Low Oestrogen and Bladder Health
Low oestrogen can also affect bladder function, leading to symptoms like frequent urination, incontinence, or bladder discomfort. These are often referred to as low oestrogen bladder symptoms. Oestrogen helps maintain the health of the tissues in the bladder and urethra, keeping them elastic and strong. When oestrogen drops, these tissues can become thinner and less elastic, which may lead to bladder problems.
For Pilates enthusiasts, bladder issues can create additional challenges during workouts. Many Pilates exercises require engagement of the core and pelvic floor muscles, which help control bladder function. However, if the pelvic floor muscles are weakened due to low oestrogen, it can make it harder to control the bladder during certain movements, especially those that involve twisting, bending, or jumping. Fortunately, Pilates can also help strengthen the pelvic floor muscles, which may improve bladder control and help you better manage these symptoms.
Psychological Effects of Low Oestrogen
It’s not just the physical symptoms that can be challenging—low oestrogen can also impact your mood and mental health. Many women report feeling more anxious, stressed, or even depressed when their oestrogen levels drop. These emotional changes can affect your motivation to exercise and may make it harder to get through your Pilates session with the same energy you once had.
Low oestrogen can also disrupt sleep, leading to insomnia or poor-quality sleep, which in turn makes it harder to feel rested and energetic for exercise. Lack of sleep can affect your performance during Pilates, as your body needs rest and recovery to maintain strength and stamina. Pilates is a great practice for stress relief and relaxation, but when you’re not getting enough sleep, it may be harder to fully enjoy and benefit from your sessions.
Adjusting Your Pilates Routine for Low Oestrogen Symptoms
If you're experiencing the effects of low oestrogen, you can still enjoy Pilates—just with some adjustments. Here are a few tips for modifying your Pilates practice to better suit your body during this time:
- Choose Low-Impact Exercises: As you experience joint stiffness and muscle weakness, it’s important to stick to low-impact movements. Pilates already offers many low-impact exercises that promote flexibility, strength, and balance without straining your body. These are ideal when you’re managing low oestrogen symptoms.
- Strengthen Your Pelvic Floor: Since low oestrogen can weaken the pelvic floor, it’s important to include exercises that target these muscles. Many Pilates exercises already focus on pelvic floor strength, so continuing with these can help improve bladder control and core stability.
- Focus on Bone Health: Osteoporosis becomes a bigger concern for many women during menopause, so it’s a good idea to add exercises that support bone strength into your Pilates routine. Pilates is fantastic for promoting good posture, balance, and bone health, all of which are important during this time.
- Work on Flexibility and Mobility: Joint stiffness and reduced flexibility are common when oestrogen drops, so make sure your Pilates routine includes exercises that keep your joints mobile. Stretching and controlled movements can help prevent stiffness and improve overall mobility.
- Listen to Your Body: It’s important to pay attention to how your body feels. If an exercise doesn’t feel right or causes discomfort, don’t push through it. Modify or skip that exercise and try alternatives that work better for you. Being in tune with your body’s needs is crucial for avoiding injury and staying comfortable.
Nutrition and Lifestyle Tips for Low Oestrogen
Along with modifying your Pilates routine, there are a few lifestyle and dietary changes that can help ease the symptoms of low oestrogen. A well-balanced diet rich in calcium and vitamin D is essential for maintaining strong bones. Including foods high in phytoestrogens—such as soy, flaxseeds, and lentils—may help support hormone balance. Drinking plenty of water is also crucial, especially if you're experiencing bladder discomfort due to low oestrogen.
In addition to Pilates, regular physical activity such as walking or swimming can help support overall health. Managing stress, getting enough sleep, and maintaining a healthy weight are all important for balancing hormones and improving how you feel day-to-day.
Conclusion: Keep Moving with Pilates
Navigating the changes that come with low oestrogen can feel challenging, but with the right adjustments, Pilates can still be an incredibly rewarding and beneficial practice. By modifying your routine to accommodate changes in strength, flexibility, and joint health, you can continue to enjoy all the physical and emotional benefits Pilates offers. Whether it’s strengthening your pelvic floor, supporting bone health, or simply adapting to the changes in your body, Pilates is a versatile tool to help you feel strong, flexible, and balanced.
If you’re looking for more tailored advice and support in adapting your Pilates practice, re-centre can help. Our team of experienced instructors can guide you in creating a routine that works for your body during this time of transition, helping you stay healthy and strong.