HRT (Hormone Replacement Therapy) is a therapy that women who are going through peri-menopause, menopause and post-menopause can take to replace the hormones, namely oestrogen, progesterone and testosterone, that are being lost durng this natural stage of every woman’s life. It is can also be given to women who have forced menopause due to situations such as cancer treatments.
Women typically begin HRT due to symptoms that can be debilitating to manage and cause real distress. Some of these are hot flushes, vaginal symptoms, mood swings, disrupted sleep, bone loss and there are well over 40 symptoms recorded and yet many more that individuals are reporting . These are the areas that women will see improvements in quite quickly - around 2-3 weeks. However the full benefits of HRT can be seen between 2-4 months.
You can take HRT in different forms, such as tablets, gels and patches. Most women have a choice, however some women are suggested a type of HRT due to medical reasons. There are different types of HRT you can take, which all depends on the stage of Menopause you are at, and the severity of your symptoms. Your your GP specialists will assign the type of HRT which is right for you.
If you are still seeing periods, you will be given a cyclical HRT which contains both Oestrogen and Progesterone. With this type of HRT you are still likely to have a monthly period. If you are no longer having natural period, you will be giving a 1 year+ continuous dose of HRT, which again contains both Oestrogen and Progesterone.
The usual benefits that people see when they take HRT include those areas which they had suffered with during Menopause.
Women under 60 are great candidates for HRT, with minimal risk. Women above 60 may have more risk, such as increased risk of heart disease, dementia, and blood clots. However it’s important to understand the perspective of these risks, as HRT proposes only one risk factor. Women themselves carry other risk factors, such as obesity, sedentary lifestyles etc.
It’s common to get early side effects. These include headaches and breast tenderness. They typically last 6-8 weeks. Some women may need to change their dosage to eliminate the side effects. Your GP will make the best suggestion for you.
It’s recommended to begin HRT as early as possible, as the benefits for younger women will be better, such as Alzheimer’s and osteoporosis.
How to perform renegade row?
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This exercise is great for targeting the core.
✅ Keep feet firmly on the floor
✅ Control the movement
✅ Avoid pulling on your neck
To maintain stability rest feet under a bench or sofa, or have a partner hold your feet down.
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Wall sits look easy but we can assure you they are tough 🥵
Wall sits challenge your muscles to sustain an isometric contraction for an extended period. By incorporating wall sits as a finisher exercise, you can push your muscular endurance to new levels 💪
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Curling your wrists during a bicep curl detracts from the primary focus on the biceps brachii muscle. Instead, it places emphasis on the muscles in your forearms, particularly the wrist flexors.
Although these forearm muscles contribute to the movement, they are secondary to the biceps, so to maximise bicep stimulation, it is important to maintain a neutral wrist position throughout the exercise.
Excessively curling your wrists increases the risk of injury. The tendons and ligaments in your wrists are not designed to bear heavy loads while in a flexed position. Repeatedly curling your wrists in this manner can lead to discomfort, strain, and potentially more severe issues such as tendonitis or sprains.
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Our expert trainers will support you whether you’re someone struggling to get fit, or you can’t find the time to get a workout in, or even motivate yourself!
The Training Club is designed to help you to feel stronger and fitter from the comfort of your own home.
All classes are held on Zoom, and you have access to all recordings so you can complete the workout whenever suits you.
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I’m Meera. About 20 years ago I realised I was gluten and dairy intolerant, so something had to change. And so began my journey of discovery into food, health and wellbeing - a journey I urge you to take with me.
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