Tag Archives: female specific

Peri-menopause, and Endurance Part 2

Perimenopuase and the endurance athlete

Perimenopuase and the endurance athlete Part 2

This year so far has been different. Different in lots of ways, kids growing up, and developing new interests. Me wanting to spend more time with them, and also needing to keep my endurance training going, as something purely for me. Life seems in a state of flux, and in some ways, I suppose that is what living with children is like, especially when they start changing so quickly. But I have also noticed a change in me, I don’t feel like I’m recovering as well from training, and I sometimes get depressed when I shouldn’t have PMS. A few months ago I had some pretty bad depression creeping in and just didn’t know what was wrong. I went to see my GP, and explained that I thought my hormones may be playing up, and also that I thought I may have low iron, (I did a home test and it was abnormal) Peri-menopause was dismissed, due to my age (I’m 43) but I still feel like my hormones have got something to do with what’s going on. The blood tests that I had confirmed that I was anaemic, but I’m still not feeling quite right after the course of tablets, I’ve been sweating at night and early morning, and have had heavy bleeding some months.

Hormones#2

What is Perimenopause?

Because it is difficult to diagnose peri-menopause (hormones fluctuate too much to get accurate test results) I still don’t know for sure, and that is what Peri-menopause is like. I’m 43, which puts me on the lower age for Peri-menopause, but I know that I feel different, and trying to persuade myself that I’m imagining it won’t help. The facts are, that your oestrogen starts to decline as you get older, and this causes symptoms, symptoms that may be impacted by the demands of endurance training. 

There is very little information about training through this period of your life, possibly because women experience it so differently, but there are a few things to bear in mind.

Tips to take away

Any training causes stress in the body, which causes the hormone cortisol to rise. Cortisol is an essential hormone, with many functions in the body, one of which is regulating hormones. I’m not a health practitioner but it seems to me that if cortisol is raised regularly then this will also impact on symptoms of perimenopause. Therefore it is essential to ensure you recover properly from sessions, eg doing Yoga, stretching, 5 minutes of meditation all help with reducing stress and kick-starting the recovery process.

Recovery may be impaired by poor sleep. If you are waking up feeling hot and bothered then that will impact on your recovery. There is some evidence to show that drinking Tart Cherry juice before bed can help with sleep, as it contains melatonin. Drinking it cooled may help to lower your core body temperature before bed and help with night sweats. 

As estradiol declines, recovery can be reduced (spotting a pattern!) as estradiol has anti-inflammatory properties. So eating a healthy and diverse diet to reduce inflammation may help. Avoiding refined, fried, and processed foods will help.

 

 

Stay on top of post-recovery protein intake. Your body uses protein less efficiently, so you can increase your protein intake over the day, and consider eating a small amount of protein before bed to help with recovery.

Bone mass starts to decline, so doing some plyometric and strength work helps to counter this. It doesn’t have to be much to get a benefit, a few minutes of jumping, loading your bones in a way that they are not used to, helps to stimulate bone growth. Regular strength work also translates to performance benefits, so it’s worth incorporating this into your training if you don’t already.

Knowing what to do is helpful, for an athlete who is used to a certain lifestyle and way of training. Making some adjustments, to your routines will probably be necessary, and accepting that it is a normal part of life and embracing the change is essential. 

But coming to terms with the unpredictability of this period (symptoms can last up to 10 years, whereas other people have no symptoms) will be a challenge. I’m aiming to have a supportive network around, along with seeking inspiration from older female role models. 

Remember that you are not broken, that you don’t need fixing, and be open to talking about it.

Useful links

https://www.fitnchips.com/2019/04/dr-stacy-sims-talks-menopause/

https://www.urmc.rochester.edu/ob-gyn/gynecology/menopause-blog/january-2017/menopause-transition-don-t-miss-this-important-pre.aspx

https://www.zrtlab.com/blog/archive/menopause-all-in-your-head

https://www.precisionnutrition.com/feel-your-best-during-menopause

Female specific, Hormones, menopuase, nutrition, Performance in women, perimenopause, Periods, Uncategorized , , , , , , ,

Perimenopause and Endurance Athletes

Perimenopause and Endurance Athletes

So, after another sleepless night, I think I may be perimenopausal. I’ve noticed a pattern of depression before my period, which is out of sync with how I normally feel. I had noticeable heart palpitations a few months ago, and have been getting hot at night sometimes.

To be honest I don’t really want to admit to it, because, well, the word menopausal has many negative connotations to me. Maybe I just don’t want to admit that I’m getting older, just yet; However I also know that until I accept this part of myself then I’m not going to be feeling more positive any time soon!

During the last few months, I have found that there is information for women out there, but as symptoms can be so different. I could attribute my feelings and symptoms to so many other things. It feels a bit like being in the dark. I have talked to friends about it, and we all feel a little bit confused.

Symptoms of perimenopause can vary but here are a few of them

  • Changing periods – length of cycle, duration of period
  • Hot flushes
  • Night sweats
  • Insomnia
  • Fatigue – tiredness or a loss of zest
  • Anxiety, mood swings, irritability and depression
  • A feeling of being invisible and a loss of confidence
  • Decreased libido or sex drive
  • Vaginal dryness
  • Breast tenderness
  • Bloating
  • Increased PMS
  • Urinary leakage or urgency
  • Aches and pains in muscles and joints
  • Heart palpitations

Perimenopause and Endurance Athletes

What to do?

The last few months I have found myself in a very dark place, at times, and its hard to know what to do about it. Standard advice for perimenopausal women is to get your nutrition right, exercise, get enough sleep etc, but there is not much information out there for women who are already doing these things, and who are also training for endurance events. The standard advice of exercising may not be the best option here. If you are training a lot, then your stress levels may be raised, so it might not actually be the best thing for someone who is already pushing themselves close to their limits.

It may be more beneficial to incorporate a bit more recovery, and some strength work at this time in your life.

A lot of information is also for menopausal women, who have already stopped their periods. So what happens in-between? It seems to be a kind of no mans land, possibly because everyone is so different in how they experience this transition. It makes it difficult to study. There is no way of knowing if you are perimenopausal, as the tests that can detect it are based on hormone levels, which fluctuate throughout the month anyway.

Future research

It would be interesting to see some research in this area, but I’m pretty sure that perimenopausal women and endurance are not going to be the focus of many scientific studies in the near future. Talking about it can help us to realise that we are not the only ones going through it, and may help you to feel supported. I’d be interested to hear anyone else’s experience during this time, so feel free to get in touch if you have any ideas or information that you want to share.

If you’re looking for some more resources I have listed a few below, and you can read about my experience at a race when I was suffering with symptoms here

NHS site

Ride strong through the menopause, cycling magazine

The British Menopause Society

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How hormones affect women in training.

How hormones affect women in training.

In her book, “Roar”, Stacey Sims reminds us that, “Women are not small men”. For both men and women hormonal fluctuations cause a reaction in the body that can affect your training and nutrition. But when it comes to hormones, clearly women are different; we go through cycles during our life, our menstrual cycle, the pregnancy cycle, and the menopause. And yet to date, most scientific research on the effect of hormones and sports performance has honed-in on men between the ages of 18 and 30! So how do hormones affect women in training?

In this post I am focussing on what happens during your monthly cycle. I encourage my female athletes, to track their cycle, to make them more aware of the hormonal changes that happen each month. You can use an app like the Fitr woman app to keep tabs on where you are in your cycle. I am now using the coach app to help guide my athletes training and make it more effective. Even if you don’t use it to inform your training, I still feel it is a useful thing to be aware of. If you’re not convinced then have a read of this article.

Let’s talk about it

I’ve found that some women are keen to get in tune with their cycle, and others just don’t want to talk about it. The messages that we are given in the media are, that it shouldn’t stop us from doing anything. Periods are an inconvenience that we need to try and ignore or take pain relief for. Its great that we can carry on with our lives when we have a period. But we also need to be aware of the effect that our hormones will be having, so that we can better understand our motivation levels, and our training and nutrition needs.

First let’s have a look at what happens every month in a menstruating female.

Women in training, how hormones affect us.

What actually happens?

A women’s menstrual cycle lasts anywhere between 21 and 40 days, and it can also be outside these ranges. It is pretty common for there to be variability from one month to the next in the length of your cycle. As long as it’s not wildly out every month, then it’s normal for this to happen. The picture above assumes that you have an “average” 28-day cycle, (very few women actually do have a cycle this length!)

The first half of the cycle (days 1-14) are from the day that you get your period until the day that you ovulate. Which I’ll refer to as the low hormone phase. The second half of the cycle (days 14-28) I’ll refer to as the high hormone phase. The day that you ovulate is not necessarily day 14, it is usually around midway through your cycle.

During the low hormone phase, and just after you get your period, oestrogen starts to rise. In this half of your cycle you are more able to make strength gains, and your mood will probably be better. You can follow general advice for nutrition and hydration because you are physiologically more like a man at this point in your cycle. If you have your period on race day, its not such a bad thing. There are numerous stories of women performing well when they have their period. In Victoria Pendletons’ book, “between the lines”, she refers to winning races when she had her period. From personal experience, I have found that it does not impact my performance, and have also performed well when having my period.

In the second half of your cycle, progesterone starts to rise, which may make you feel lethargic. It gets harder to recover, and sessions that felt easy a few days ago, now feel harder. You may have cravings, because your metabolism increases slightly, due to increased basal temperature, and you may also feel bloated as your body retains water.

What can I do about it?

In one study it was found that amongst women trying to lose weight, those who followed an exercise/nutrition plan tailored to their menstrual cycle lost more weight than the ones who just restricted calories. For best performance, you need to pay attention to the timing of nutrition and hydration, particularly in the high hormone phase. Stacy Sims recommends 10 to 15g of protein and 40g carbs at this time before any workout lasting longer than 90 minutes, and after sessions pay attention to replacing protein within 30 minutes ideally 20-30g protein with a higher leucine content (whey powder/dairy). Also making sure you are hydrating well, and preloading before long, harder races with salt would be beneficial. During the high hormone phase your blood plasma volume is lower, which is why those hard sessions feel more challenging. Your blood is essentially thicker which makes it harder to get oxygen to your muscles, and as your core temperature is increased you will feel the heat more, and therefore need to ensure that you hydrate and keep cool, especially in hot weather.

I’m looking forward to seeing future research in this area, as more women take part in endurance sports, and become interested in making their training more effective. Watch this space!

I use the Fitr app with my female athletes to better inform their training and recovery. Make your training count by signing up for coaching with me check my plans here

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