The majority of women will have their final menstrual period between the ages of 45 and 55, and its not an easy experience. Keeping active, including through horse riding, is something medical professionals recommend during perimenopause and the menopause.Medical advice is not to stop riding because of the menopause. You will find doctors who recommend not to ride as they see some terrible accidents in A&E, but that is something of a personal decision to make based on risk, says junior doctor Alice Palmer.Supporting body changesRiding and exercise in general is good not only mentally but also physically when going through the menopause because it can help offset the effects of the change in oestrogen levels.The drop in oestrogen associated with the menopause leads to a decrease in bone density over time, adds Dr Alice.Most exercise is good at helping to prevent some of this loss, with low impact exercise being particularly good. Hacking a horse for example generally tends to be fairly low impact, falling nicely into that category.Weight bearing rising in the stirrups while trotting and standing in the stirrups while cantering in a light seat, for example is all thought to help counteract the changes to your bone density.Remember that there are numerous women of menopausal age and above excelling in disciplines that would be considered high impact endurance and eventing, for example, and beyond equestrianism running and climbing.They are proof that while the menopause means a change to your body, it isnt the end of enjoying the sport that you love doing.Comfort in the saddleHorse riding comes with a level of risk and most people accept that but it is something to be particularly aware of for women going through the menopause due to symptoms they may experience.Not necessarily because changes to your body (such as bone density) may leave you more vulnerable to injury in the event of a fall, but because long hours in the saddle can cause discomfort.Some women may find that they are uncomfortable riding during perimenopause and menopause. This is typical for those who suffer from urinary and vaginal symptoms, as riding can cause some discomfort.There are treatment options for this such as oestrogen creams, advises Dr Alice, and I would encourage anyone who finds themselves more uncomfortable when riding, which might be chafing in the saddle or other discomfort around the vulva, to speak to their GP.Mood swings and brain fogChanges to mood and temperament is usual for menopausal women, explains Dr Alice.Mood changes are common and can come in the form of anxiety, depression, irritability or problems concentrating and processing information, she explains.Trouble sleeping is the most common problem reported. This is due to hormone levels dropping and causing the thermoregulatory centre of the brain to struggle to remain balanced.Clearing the brain fog associated with menopause is something Sharon Tomlinson who started the menopause aged 48 found that horse riding, particularly hacking, does for her.For me it was more like brain fireworks, she confesses. I would have a million random thoughts all at once so being able to go hacking and clear that did wonders.My thoughts would be so random about things that werent even real, like aliens, or about something that happened 20 years ago nobody warns you about that.It can make you feel like you have been run over by a bus. On menopausal days I get slower and slower, then frustrated with myself when Im doing yard jobs, but I know being outside and moving is good.Losing confidenceSharon found that her riding confidence nosedived when she started going through the menopause and it affected her horse.Im a confident rider and have ridden all my life. Ive always had Thoroughbreds and favoured a sharp ex-racer, but I find now that I have a couple of days a month where I get nervous over silly little things, she says.I start looking for monsters in bushes and thinking, What if something goes wrong? As a rider I have never had those thoughts, but now they creep in.Despite suffering from an increase in nerves, Sharon still rides ex-racehorses and finds her seven-year-old gelding Company has the perfect temperament.I bought him without trying him and I never would have if Id ridden him as hes so laid-back, says Sharon.Younger me wouldnt have enjoyed riding him, but he isnt sensitive to me being nervous and isnt affected by having a day off if I cant ride. Hes the perfect horse at the perfect time.How riding helpsDr Alice shares four ways in which horse riding is thought to help women going through the menopause:1 Positive impact on wellbeingFor some women, being close to horses and caring for another creature is therapeutic even if on a frosty January morning at 6am we might think otherwise!2 Supports bone densityThe drop in oestrogen associated with the menopause leads to a decrease in bone density over time. Most exercise is good at helping to prevent some of this loss.3 Decreases oestrogen levels in a regulated wayThere is emerging evidence that shows exercise in general decreases the levels of oestrogen and other sex hormones in the blood, explains Dr Alice.This may help to regulate the decrease in oestrogen, rather than the unpredictable highs and lows triggered by the menopause which cause so many side-effects.The theory is that if you regulate the symptoms, they are less severe. Anecdotally, we believe that exercise can help with menopausal symptoms, but the evidence for this is tracking behind a little.4 Good motivatationIt is important that the exercise a woman does is something they enjoy, otherwise theyll lose motivation to stick to it.So do keep riding your horse if you feel happy and safe to do so. Its good for you!Main image: copyright ShutterstockRelated contentHow hacking helped two riders through the menopauseHow to overcome fear when youre riding a horseRider anxiety: how to get past it and enjoy riding your horse againWays to rebuild confidence after a fall out hackingThe post Riding during the menopause: help or hindrance? appeared first on Your Horse.