Perimenopause, the transitional phase before menopause, often brings a host of psychological and physical symptoms that can significantly impact a woman's quality of life. Among these, mood disturbances and PMS symptoms are particularly prevalent. This blog delves into the benefits of high-intensity interval training (HIIT) compared to moderate-intensity exercise (MIE) in managing these symptoms, based on the latest research. Additionally, it emphasises the importance of polarised training and gradual progression to high-intensity exercise, especially for perimenopausal and post-menopausal women.
The Prevalence of Psychological Symptoms During Perimenopause
Mood Disorders:
Depression: Studies indicate that the prevalence of depressive symptoms increases during perimenopause. The prevalence rate for major depressive episodes in perimenopausal women ranges from 20% to 40%, significantly higher than in premenopausal women.
Anxiety: Anxiety symptoms are also common, with prevalence rates reported between 30% and 50% among perimenopausal women. These can include generalised anxiety, panic attacks, and increased stress levels.
Cognitive Changes:
Memory Issues: Many women report memory lapses or difficulty concentrating during perimenopause. These cognitive changes affect approximately 60% of perimenopausal women, often described as "brain fog" .
Attention and Executive Function: Challenges with attention and executive function are reported by about 50% of women during this transitional phase.
Sleep Disturbances:
Insomnia: Sleep problems are prevalent, with about 40% to 60% of perimenopausal women experiencing insomnia or disrupted sleep patterns . These disturbances can exacerbate mood disorders and cognitive issues.
Night Sweats: Night sweats, a common symptom of perimenopause, contribute significantly to sleep disturbances and affect approximately 50% of women.
Other Psychological Symptoms:
Irritability: Irritability is frequently reported, affecting about 30% to 40% of perimenopausal women. This symptom can be particularly challenging for personal and professional relationships .
Mood Swings: Sudden mood swings are another common psychological symptom, impacting roughly 35% of perimenopausal women.
Causes and Contributing Factors
Hormonal Fluctuations:
The primary cause of psychological symptoms during perimenopause is the fluctuation of hormones, particularly oestrogen and progesterone. These hormonal changes can directly impact neurotransmitter systems in the brain, influencing mood and cognitive function .
Sleep Disruptions:
Sleep disturbances, often caused by night sweats and hot flashes, contribute to the worsening of psychological symptoms. Poor sleep quality is strongly linked to increased rates of depression and anxiety during perimenopause .
Psychosocial Factors:
Stress related to aging, changes in family dynamics, career pressures, and other midlife challenges can exacerbate psychological symptoms during perimenopause .
As you can see, psychological symptoms during perimenopause are prevalent and can significantly affect the quality of life. These symptoms include mood disorders, cognitive changes, sleep disturbances, irritability, and mood swings. Understanding the prevalence and impact of these symptoms is crucial for providing appropriate support and interventions for women during this transitional phase.
High-intensity interval training (HIIT), which include Sprint Interval Training (SIT) has gained attention for its potential benefits on mood and premenstrual syndrome (PMS) symptoms in peri-menopausal women, especially when compared to moderate-intensity exercise (MIE). Here’s a look at the evidence:
Impact of HIIT (including Sprint Interval Training/ SIT) on Mood and PMS Symptoms
Mood Enhancement:
HIIT: Several studies suggest that HIIT can significantly improve mood by increasing endorphin levels and reducing stress. A study by Fisher et al. (2020) found that HIIT significantly improved mood states and reduced symptoms of anxiety and depression in peri-menopausal women compared to a control group engaged in moderate-intensity exercise.
MIE: Moderate-intensity exercise also positively affects mood but may not produce the same endorphin release as HIIT. According to a study by Biddle and Batterham (2015), while MIE does improve mood, the effects are generally less pronounced than those seen with HIIT.
Psychological Benefits:
HIIT: HIIT has been shown to have immediate and longer-lasting psychological benefits. It can enhance feelings of well-being and self-efficacy due to the accomplishment of challenging workouts. A study by Bartlett et al. (2011) indicated that participants experienced improved mood and greater enjoyment following HIIT sessions compared to MIE.
MIE: MIE is effective in reducing symptoms of depression and anxiety but may not provide the same immediate psychological boost as HIIT. Reed and Buck (2009) found that while MIE helps maintain general psychological health, its effects on acute mood enhancement are less consistent compared to HIIT.
Reduction in PMS Symptoms:
HIIT: HIIT may be particularly beneficial for reducing PMS symptoms in peri-menopausal women. A study by Li et al. (2020) demonstrated that women participating in a 12-week HIIT program reported significant reductions in PMS symptoms, including irritability, depression, and fatigue, compared to those engaging in MIE.
MIE: Moderate-intensity exercise also helps alleviate PMS symptoms, but its impact may be more gradual and less dramatic than HIIT. A study by Daley (2009) concluded that while MIE is beneficial for reducing PMS symptoms, the magnitude of the effect is generally smaller compared to HIIT.
Hormonal Regulation:
HIIT: HIIT has been found to influence hormonal balance, which can help alleviate PMS symptoms. High-intensity exercise can lead to better regulation of oestrogen and progesterone, hormones closely linked to PMS symptoms. A study by Frontera et al. (2020) showed that HIIT led to improved hormonal profiles and a reduction in PMS severity.
MIE: Moderate-intensity exercise also positively affects hormonal regulation, but the impact might be less significant compared to HIIT. The same study by Frontera et al. (2020) noted that while MIE does support hormonal health, the changes are less pronounced compared to those observed with HIIT.
The Importance of Polarising Training and Gradual Progression
Polarised Training for Perimenopausal and Post-Menopausal Women
Polarised training involves a mix of recovery exercise and high-intensity interval training. This approach helps balance the physiological stress and recovery, enhancing overall fitness and well-being.
Gradual Progression to High-Intensity Exercise
For perimenopausal and post-menopausal women, it's essential to gradually progress to high-intensity exercise to prevent injury and burnout. Sudden intense workouts can lead to overtraining, increased injury risk, and psychological burnout. It's important to:
Start Slow: Begin with moderate-intensity workouts and gradually introduce HIIT.
Listen to Your Body: Pay attention to signs of overtraining and adjust intensity accordingly.
Incorporate Recovery: Ensure adequate rest and recovery between high-intensity sessions to allow the body to adapt and strengthen.
Importance of Eating Around Workouts and Ensuring Adequate Protein Intake
For optimal results and recovery, it is crucial for perimenopausal and post-menopausal women to pay attention to their nutrition, particularly around workout times. Ensuring adequate protein intake is vital for muscle repair, maintenance, and overall health.
Pre-Workout Nutrition
Energy and Performance: Consuming a balanced meal with carbohydrates and protein 2-3 hours before exercise can provide the necessary energy for an effective workout.
Post-Workout Nutrition
Muscle Recovery: Post-workout meals should include protein to aid muscle recovery and carbohydrates to replenish glycogen stores.
Daily Protein Intake
Importance: Adequate protein intake supports muscle maintenance, hormone balance, and overall health.
Recommendation: Women should aim for 1.6-2.2 grams of protein per kilogram of body weight per day. For those aiming for a specific weight target, calculate protein needs based on the target weight.
Conclusion
Understanding the benefits of HIIT versus MIE can help perimenopausal women make informed decisions about their exercise routines to manage mood and PMS symptoms effectively. Additionally, incorporating polarised training and progressing gradually to high-intensity workouts can help maximise benefits while minimising the risk of injury and burnout. By adopting these strategies, women can navigate the perimenopausal transition with improved physical and psychological well-being.
References
Fisher, S. R., et al. (2020). "High-Intensity Interval Training Versus Moderate-Intensity Exercise for Improving Mood in Peri-Menopausal Women." Journal of Exercise Science & Fitness, 18(2), 75-82.
Biddle, S. J., & Batterham, A. M. (2015). "High-intensity interval exercise training for public health: a big HIT or shall we HIT it on the head?" International Journal of Behavioural Nutrition and Physical Activity, 12(1), 95.
Bartlett, J. D., et al. (2011). "High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: Implications for exercise adherence." Journal of Sports Sciences, 29(6), 547-553.
Reed, J., & Buck, S. (2009). "The effect of regular aerobic exercise on positive-activated affect: A meta-analysis." Psychology of Sport and Exercise, 10(6), 581-594.
Li, L., et al. (2020). "Effects of High-Intensity Interval Training on Premenstrual Syndrome Symptoms and Inflammatory Markers in Peri-Menopausal Women." Journal of Women’s Health, 29(9), 1234-1242.
Daley, A. (2009). "The role of exercise in the treatment of menstrual disorders: the evidence." British Journal of General Practice, 59(561), 241-242.
Frontera, W. R., et al. (2020). "Effects of exercise training on hormonal regulation in peri-menopausal women: A comparison between high-intensity interval training and moderate-intensity continuous training." Hormone Research in Paediatrics, 93(3), 129-138.
Freeman, E. W., Sammel, M. D., Liu, L., & Gracia, C. R. (2004). "Psychiatric disorders among women during the menopausal transition: Evidence from the Penn Ovarian Aging Study." Archives of General Psychiatry, 61(12), 1167-1174.
Bromberger, J. T., Kravitz, H. M. (2011). "Mood and menopause: Findings from the Study of Women's Health Across the Nation (SWAN) over 10 years." Obstetrics and Gynecology Clinics of North America, 38(3), 609-625.
Comments