A quick bonus tip:

Originally coined by Chila, Peckham and Manheim, back in 1981 and used for the title of their course at Michigan State University: ‘‘Myofascial Release’’

What is fascia tissue?

Fascia is the body’s connective tissue. It's fibrous cobweb-like connective tissue found throughout the whole of the body runing from head to toe. Your fascia provides a framework that helps support and protect individual muscle groups, organs, and the entire body as a unit.

What is a strength curve?

A strength curve is a graphical representation of how a muscle generates and applies force in a specific direction. This force is then represented using three basic categories: ascending, descending and bell-shaped.

Eccentric contraction explained:

An eccentric contraction occurs when a muscle lengthens under load. An example of this would be when you're lowing yourself into a squatting position. Generally speaking, a muscle can be upto 150% stronger during an eccentric contraction than a concentric contraction. 

Concentric contraction explained:

A concentric contraction occurs when a muscle shortens. An example of this would be when you're coming up from a bottom of a squat.

What are muscle fascicles?

In anatomy, a muscle fascicle is a bundle of skeletal muscle fibers surrounded by perimysium, a type of connective tissue.

Who is Michael Goulden?

Michael Goulden is the founder of a training company and is a resistance training specialist in exercise mechanics. He has been integrating exercise mechanics with neuromuscular preparation to create a uniquely sustainable approach to health, fitness and performance.

Who is Charles Poliquin?

Charles Poliquin is recognised as one of the world’s most accomplished strength coaches, and has produced hundreds of medals, wins and personal bests for elite athletes in over 17 different sports, including athletes for both the summer and winter Olympics, the NHL, and NFL.

Who is Ben Pakulski?

Ben Pakulski, nicknamed the Pak-Man, holds an Honors Degree in Kinesiology and is an IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition. In the IFBB, he finished 2nd twice in 2008.

What is a level 5 trainer?

Our level five trainers are our ‘elite’. They’re seriously experienced, and incredibly knowledgeable. They have all gone above and beyond, attending numerous industry events, clocking up multiple courses, and spending numerous hours learning through practical experience with clients. They have shown unparalleled dedication to becoming the best personal trainers possible, and have been recognised in the health and fitness industry for their level of excellence.

What is a level 4 trainer?

Our level four trainers have gone the extra mile. All of them have further industry qualifications, whether in nutrition, post-natal exercise, endurance or hypertrophy. They have attended workshops, webinars and courses to lift their learning above others in the area. They are likely to have been a personal trainer for several years, and be pushing to learn more about how they can offer the best possible advice to you.

What is a level 3 trainer?

Our level three trainers are fully qualified, with industry-recognised qualifications, but are relatively new to personal training. What they lack in experience, they will make up for in dedication and enthusiasm. All our level three trainers work closely with a more senior member of the team to ensure the Hall Training quality of service is maintained, and you make constant progress towards your goals.

Did you know?

This is a tooltip

more from the beat

Nov 2024

5 Game-Changing Benefits of Strength Training Every Menopausal Woman Needs to Know

Nov 2024

The Oxfordshire Guide to Menopause: What Every Woman Should Know

Jun 2021

Managing Type 2 Diabetes

Jun 2021

How to train your heart

Apr 2021

Irritable Bowel Syndrome: What is it and how can I manage it?

happier & healthier is waiting

Nov 2024

The Top 3 Vitamins for Menopause: What Science Really Says

TAGS: nutrition

The Top 3 Vitamins for Menopause: What Science Really Says
 

If you've read our first post around menopause - The Oxfordshire Guide to Menopause: What Every Woman Should Know you'll have learnt the menopause marks a significant hormonal shift that can affect physical and emotional well-being. Symptoms like hot flashes, mood swings, sleep disturbances, and muscle ans bone density loss are common during this transition. Nutrition, particularly supplement and vitamin intake, plays an imoortant role in managing these symptoms and promoting overall health during this time. 

Here, we explore the top three vitamins scientifically proven to support menopausal health, using evidence from peer-reviewed studies and insights from one of our favourite trusted sources, Examine.com. 

 

1. Vitamin D: The Bone Builder and Mood Booster

Why It’s Important
As estrogen levels decline during menopause, women are at a higher risk of osteoporosis due to decreased bone mineral density. Vitamin D facilitates calcium absorption, helping maintain strong bones. Additionally, it plays a role in regulating mood and immune function, making it vital during this transition. 

Scientific Evidence 

  • Bone Health: Research shows that adequate Vitamin D levels can reduce the risk of fractures in postmenopausal women. A meta-analysis published in The Journal of Clinical Endocrinology & Metabolism found that vitamin D supplementation, in combination with calcium, significantly improved bone density.

  • Mood Regulation: Vitamin D influences serotonin production, a neurotransmitter involved in mood regulation. Low levels have been linked to increased rates of depression and anxiety during menopause. 

How Much Do You Need?
The Recommended Dietary Allowance (RDA) for women over 50 is 600–800 IU per day, but some experts suggest higher doses for optimal bone health. Blood tests can help determine if supplementation is necessary.

 

2. Vitamin E: A Natural Remedy for Hot Flashes

Why It’s Important
Vitamin E, an antioxidant, helps combat oxidative stress, which may exacerbate menopausal symptoms. It’s particularly effective in reducing the severity and frequency of hot flashes, which reportedly affects as many as 75% of menopausal women. 

Scientific Evidence

  • A study published in Gynecological Endocrinology demonstrated that women who took 400 IU of vitamin E daily experienced a significant reduction in hot flash frequency compared to a placebo group.

  • Vitamin E also supports skin health, which can decline due to reduced estrogen levels, leading to dryness and loss of elasticity. 

How Much Do You Need?
The RDA for vitamin E is 15 mg (22.4 IU) per day, but doses of up to 400 IU are commonly used for managing menopausal symptoms. Always consult your GP or healthcare provider before exceeding the RDA. 

 

3. Vitamin B6: The Energy and Mood Stabiliser

Why It’s Important
Vitamin B6 is essential for neurotransmitter synthesis, including serotonin and dopamine, which regulate mood and energy levels. During menopause, fluctuating hormones can lead to irritability, fatigue, and depression—symptoms B6 can help alleviate. 

Scientific Evidence

  • A study in Menopause International found that B6 supplementation improved mood and reduced depressive symptoms in menopausal women.

  • B6 also helps mitigate premenstrual syndrome (PMS) symptoms, which can persist during the perimenopausal phase. 

How Much Do You Need?
The RDA for B6 is 1.5 mg per day for women over 50, though higher doses (up to 50 mg) may be used therapeutically. Excessive intake can lead to nerve damage, so caution is essential. 

 

Tips for Incorporating These Vitamins 

1. Food Sources:

  • Vitamin D: Fatty fish (salmon, mackerel), fortified dairy, egg yolks and mushrooms.

  • Vitamin E: Nuts (almonds, sunflower seeds), spinach, and avocados. 

  • Vitamin B6: Poultry, bananas, fortified cereals, potatoes and spinach.

2. Sunlight Exposure: For Vitamin D, aim for 10–30 minutes of sunlight on your skin a few times a week. 

3. Supplements: Consider supplements if dietary intake is insufficient, especially for Vitamin D during winter months or if lab tests reveal deficiencies. 

 

Final Thoughts

Menopause is a complex biological process that varies from woman to woman. While vitamins like D, E, and B6 play significant roles in alleviating symptoms, a holistic approach - including a balanced diet, regular exercise, and stress management - is equally crucial. 

Before starting any supplementation, it’s crucial to consult with a healthcare provider, nutritionist, or knowledgeable personal trainer to ensure it aligns with your unique health needs and goals. 

If you’re navigating menopause and looking for a personalised nutrition or exericse plan, Hall Personal Training in Oxfordshire offers expert guidance tailored to your unique journey. Reach out to us to learn more about how we can support your health and wellness goals during this transformative stage of life! 

Welcome to your next blog read: 5 Game-Changing Benefits of Strength Training Every Menopausal Woman Needs to Know

Chris Hall

Personal Trainer and Founder of Hall Personal Training