MPower

We’ve had some discussions in class recently about grip strength. We know that when exercising with a heavier kettlebell or bigger dumbbells, it might be that your grip strength feels like the limiting factor in your ability to complete multiple sets. But the good news is, grip strength is absolutely trainable and is actually an often-overlooked measure of healthy ageing. Research increasingly shows that grip strength is closely linked to overall health, mobility, and independence in later life. Not only is it crucial in everyday tasks (carrying shopping, opening jars etc), strong grip strength is also associated with better bone health, improved balance, and a lower risk of falls and fractures.

Grip strength training may also help protect the brain in several important ways, particularly for women during and after menopause. When you perform strength exercises — including grip training — your muscles release chemicals called myokines. These substances travel through the bloodstream and help reduce inflammation, improve blood flow to the brain, and support the growth of new brain cells.

Grip strength itself is also considered a marker of neurological health. Studies have found that people with stronger grip strength often have better brain function, faster reaction times, and healthier nervous systems. In contrast, declining grip strength has been associated with a greater risk of dementia, frailty, and loss of independence later in life. One large study of more than 40,000 people in the United Kingdom revealed widespread associations between stronger grip strength and increased grey matter volume. That uptick in grey matter was in regions of the brain associated with better mental health. The researchers also found those with a stronger handgrip showed improvements in their brain’s ability to process things quickly.

If you want to spend a few minutes every other day or so to improve your grip strength, hand grippers are a really easy training tool to help with this, and can easily be done whilst relaxing in front of the TV of an evening! Other than that, we’ll see you in class to 'get to grips' with all the kit!

☀️Wow it’s hot out there!☀️

💧We all know that hydration is important to everyone, but did you know it’s especially important when you’re navigating the menopause.

🥵During menopause, declining oestrogen and progesterone levels can affect the body’s ability to regulate fluids and temperature. Hot flushes and night sweats mean that you lose more water through sweating, and you may decide you need to drink less because you have an increased urge to go to the loo. This means many women become more prone to dehydration and potential UTI’s.

✨Common signs of dehydration during menopause include:
• Fatigue and low energy
• Brain fog or poor concentration
• Increased hot flushes/night sweats
• Dry skin, eyes, or mouth
• Joint aches
• Dizziness or headaches
• Sugar cravings

🤔And here’s the tricky part: thirst signals can become less reliable as we age, so you may already be dehydrated before you actually feel thirsty.

💡 Simple ways to stay hydrated:
✔ Keep a water bottle nearby throughout the day
✔ Add electrolytes if you sweat heavily or experience frequent hot flushes
✔ Eat water-rich foods like cucumber, watermelon, berries, and soups
✔ Reduce excess caffeine and alcohol, which can worsen dehydration
✔ Sip consistently rather than trying to “catch up” later

🫗A good goal for many women is around 2 litres of fluids daily, though your needs may vary depending on activity level, medications, and climate.

💧Hydration isn’t just about drinking water. It’s about supporting your hormones, energy, mood, skin, digestion, and overall wellbeing.

💜So go grab a drink before you scroll any further and if you have any tips for staying hydrated, let us know...