Once this topic was not spoken about at all and now awareness is on the rise, information is being shared and more help is available. But don’t you find that it is a bit generic and related to women who are not active? Equally, I am finding that you must meet a certain criterion before getting any support, Boots.com offer an online service, yet because I am not over 55, I do not qualify to use. There is another menopause online doctor, however my BMI is below 18 therefore I do not get any help or support.
Every one of us is unique and I am going to share with you my story and my research findings, recommendations and I hope that in some way that this helps you to navigate your own journey.
When and how did it start?
When you are so active and busy like me and it must be a “female” thing, I never took any notice of myself and my feelings or what changes were occurring. For years, I was on an implant, so had no periods and I thought vaginal dryness and lack of sex drive was due to this.
I made the decision to come off the implant and have a “free” body. That was when I started to notice some perimenopausal symptoms, brain fog, my body changing, and muscles aching.
Still the penny did not really drop, muscle fatigue I felt was from my training and the sheer exhaustion of life? I attended a free online midlife festival and that opened my eyes and my world. Listening to experts, other people experiencing similar symptoms and they had a free symptom checker download, to which I completed, it confirmed that it may not just be me and life. The next day I phoned my doctor, yet I like many others, struggled to be heard and I demanded to speak to a female doctor, the result was blood tests confirming that I was in menopause and a prescription cream to help ease some of the symptoms.
Complete Nosedive
Over a 6-month period I trained for my very first Ultra, with a diagnosis of menopause and generally feeling okay, I continued with my normal routine. The first few months of training I had some great runs. With two and half months from the race, I took a complete downturn. My symptoms included forgetfulness, my emotions were all over the place, I was short and frustrated with my children and I was experiencing night sweats. Then I had the biggest hot flush and dizziness one Saturday afternoon, I breathed my way through it and thought that everything was then balanced, until the following Thursday. I did my usual run in the morning and then by midday at work, I cried, virtually collapsed with exhaustion, and went to bed to sleep. My whole body ached. I felt I was losing it completely.
Knowing that I had a formal diagnosis and experiencing this, I felt this was the point I would start to take action on my life in terms of my exercise, nutrition and looking at other modalities that would support the adaptation, that my body was now changing into the next phase.
Hormones fluctuate daily and symptoms vary day to day. It is important we monitor and adjust any intervention accordingly.
Nutrition
One thing that does not seem to vary from individual to individual is the recommendations and research on menopause diets, and how nutrition can help with management of symptoms. Unfortunately, though much research is around the assumption that women gain weight and want to lose those extra pounds. This is not always the case and I have reviewed other studies and found that Japanese and Mediterranean lifestyle have experienced less symptoms and impacts from menopause findings showed that women who adhered closely to the Mediterranean diet had higher bone density and muscle mass, regardless of whether they smoked, exercised or if they were on HRT.
Below is my recommendation, as always feel free to reach out to me and I would be happy to do a review and please do share your own findings and successes.
· Protein! Breakfast, lunch, dinner and snacks. With the menopause and the reduction in hormones the process is accelerated whereby our body will lose muscle mass and hence weakness.
Equally our muscles take longer to repair, we need protein to help with muscle repair and to keep up our energy levels. This could be in the form of Greek yogurt, eggs, beans, chickpeas, fish, meat, nuts – almonds and walnuts and seeds – chai, pumpkin examples
· Some form of carbohydrates, to help with energy and tiredness levels, this will be a small portion and I like to focus on low GI foods, such as sweet potato, rice, noodles. There is no running away from it, females will always need some form of carbohydrate due to our menstrual cycle and hormone levels. What we can influence is the type of carbohydrate and the quantity
· Fats – What has worked for me is the Mediterranean principles of a high-quality extra virgin oil, avocado, seeds, olives, and cheese. I have even made an olive oil carrot cake which is divine. Do not shy away from fats.
· Fruit and vegetables, pears, apples, grapes, berries. Leafy vegetables, kale, broccoli carrots and colour like aubergine, beetroot and red cabbage. My mantra is always variety and with a little planning you can have it all
Belly Fat
I hear you cry out but what about the belly fat, what about what the scales are saying! Firstly, you should never associate your wellbeing to a number on a scale. Review yourself holistically and how good you feel in clothes, energy levels and general mental wellbeing. As a female we are designed to bear children and just because we have reached an evolution stage, weight will gravitate to the mid region. There are many things we can do to help reduce this and small changes can have huge benefits. One focus is on the type of food you eat, removing ultra processed food. Another method coupled with the food you eat is intermittent fasting. At its very basic if you have no food for up to 12 -13 hours your body will enter a “fat burning” process. Therefore, if your last meal is at 6.30pm and your eating window does not start until 8am the following day, you will start to experience benefits, such as reduce belly fat, hormonal balance. The fasting window includes the time you sleep.
Exercise
As we reach the evolution of menopause, you will notice several changes some positive and some negative:
· Endurance increases for females as we get older.
· Recovery is longer
· Balance can be affected.
How to help with the above;
· Mixing up your exercise including shorter sessions will help with recovery and changes seen in muscles.
· Strength training is key, ensure that your muscle mass and bone density is maintained, which is a concern when women start to decrease in hormones.
This is what I know today, over the next few years, I will continue to study this area and share my findings with you. Equally, I would love to hear more about your experiences and what you have found to be effective.
Conclusions
1. Everyone is unique and there are many modalities that can help. Seek advice and do not shy away from the option of HRT. There is so much more available today especially holistically that can help women feel their best, even going through the menopause.
2. Never feel alone this is an evolution journey and being part of a community and talking has huge benefits, both mentally and physically – request to join insideout facebook group.
3. Eat nourishing and a variety of food. Food is the gatekeeper to feeling brilliant, or feeling rubbish. Limit processed food and up your protein this will support in muscle, bone and energy level changes. Note down your goals and work with me to determine a programme and plan that works for you.
4. Exercise – include strength training, mix up your sessions, holistic approach of endurance, strength, yoga and balance. Ensure you rest to allow your body to recover.
Comments