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Women and menopause

Just saw this study: Menopause linked to faster lung function decline: http://www.physiciansbriefing.com/Article.asp?AID=717485

Personally, I have noticed a decline in my performance over the past few years despite working just as hard - particularly my swim times have been about 15sec/100 slower this year than in the past. Also, have been going through menopause (now post-menopausal, which has it's perks!).

Anyone else experiencing this? 

Susan

Comments

  • Absolutely!  Run slower, swim slower but working just as hard.  Also, body composition changed even though my eating has not changed one bit.  Very frustrating.  Really have to watch my portions now - took awhile for my hunger to get with the program  My feet even grew a 1/2 size - so now my pretty new Sidis no longer fit!  Only good thing I can see about menopause is no visit from our monthly friend.  Glad to hear I'm not alone

    Ellen

  • This has been a big issue for me. My motivation has lagged as my performance decreased and my weight increased! I joined EN so that I can find others in the same boat so its so timely to see your post! Have you tried anything as far as your diet that has worked for you body comp-wise? I'm on WW as it worked beautifully for me in 2012 but this time around I can work the program to the T and still not lose any weight. Gah! But I'm moving forward now and can't worry about what used to be!
  • I'm just starting this lovely process. It's hard for me to judge how it's impacted my performance since I've had other issues that made training to potential possible up until now. But my sleep is the one thing that is suffering a bit. Night sweats, ugh.
  • Yes, all sorts of challenges besides just being slower. Although my BMI has always been on the low side without much effort on my part, I now have to watch what I eat or my weight creeps up. And it used to be that I could loose what I gained quickly & easily. Not so anymore.

    Night sweats, hot flashes - all have been an issue. I found I was cramping more, so made an effort to drink a glass of NUUN if I had a particularly sweaty night. But, to also watch how much gatorade I was drinking due to the weight issue! 

    But, on the other hand, we are protecting ourselves from the bad effects of aging: osteoporosis, heart problems, we are decreasing our risk of cancer & dementia. This is what keeps me motivated. 

    Since I decided I am not getting faster, I decided to have more fun doing triathlons. To that end, I am doing Puerto Rico 70.3 this year. A tropical adventure!

     

  • For me, the sleeplessness is the biggest thing. I can tolerate the hot flashes. I've always been pretty lean and I've always had gut issues. Two years ago, I went low carb, gluten free, low sugar--no processed carbs at all. Cured my gut issues and my husband lost weight ?? But, I do worry about recovering from hard workouts when I rarely get a good solid night's sleep. I think that has a bigger effect on my training than anything hormonal.
  • I watch my sugar intake, eat hardly any processed foods and drink lemon water first thing every morning. These things have helped, but my days of a flat stomach are over. When I can't fall asleep, or wake up at 3:00 am, I take Calms Forte. It is a natural sleep aid with no morning hangover effects. Works well for me - I HATE not sleeping!
  • Ellen, I've never heard of Calms Forte. I'll have to check that out. Thanks.
  • Thanks for sharing, ladies! At 46, I'm curious what lies ahead--esp. after an erratic cycle after my first HIM. Don't know if it was stress, or diet, or age (or some combo), though I seem back to normal now in the out season. Would be great to hear ages to help give a context to things!
  • Like you Susan, I am in full menopause and performance has suffered, weight is higher and as some one mentioned, attitude is iffy. I have just read the book ROAR... it was suggested by a gal in a women tri group I belong to. I have yet to fully implement the suggestions for menopausal women, but it was the first time I've read anything about how to address the many issues mentioned above anywhere for athletes! Dr. Stacy Sims, the author has competed in IM and is a Phd. When I read the opening paragraphs on menopause, I felt like she was speaking directly to ME!

    I got the book from the library and decided it was worth purchasing after reading it. I will re read a lot of it. Some of it you already know...lift heavy to gain some muscle back (know it, but don't really do it...my bad) but some of it was very eye opening!

    I also have had gut issues in 6 of 7 IM races and am hoping to solve this as well. She is one of the brains behind OSMO drink and advocates drink your hydration, eat your food for racing, which is pretty much the opposite of what I've done trying to be all or mostly liquid.

    It might be worth a read to see if there are any tips you can implement to make life and/or sport more pleasant!
  • Trish,

    Thanks for the suggestion, I read another book (or article?) by Stacey Sims a while ago - will check out "Roar". I tried Osmo, but didn't like the taste, instead I use Skratch & powerbars. I do find that eating my nutrition and drinking my electrolytes works best for me.

    Since I am still on the low end of the BMI, weight is not a big issue, but I am having to work harder to make it stay that way! I wonder if building up my muscle mass would help with that (muscles are supposed to boost resting metabolism). I am trying to do more weights, but find it hard to fit in with all the other work-outs. I used to hit the gym 3x week, and have noticed that recently I am weaker than I used to be. I had to get my husband to lift my suitcase into the overhead bin the last time we traveled.

    Yesterday I read another study that said women in general adapt differently to exercise than men, and perhaps they should be training differently or receiving different types of PT than men do. Makes me wonder about the plans we currently train with. On the over 50 forum on EN there has been some discussion about the unique needs of older athletes, and how the plan can be tweaked to meet these needs.

  • Yes, she dives into how women build muscle, and how it changes after menopause. I too used to lift pre IM training, and "used" to have nice arms, was very lean. It's been many years since I have dedicated the money (almost a car payment for that trainer I used!) or time to lifting regularly. And it shows. Just about everywhere sadly.

    I don't think she is involved with OSMO any more, and I know she referenced Scratch in the book. If it works for you, carry on! image

    I think you will enjoy reading "Roar". I am definitely going to read it again to see if I can start implementing some of her ideas.
  • This thread is great! I am glad to know that I am not the only one who suffer from sleeping issues, and hard-to-drop/maintain weight issue. One thing worked for me on the weight issue was to drink lots of fluid. I would def check out Roar. I just turned 52 (my bday is todayimage, and have been feeling that my body is going through the funky period in the past couple of years, and am hoping that I would feel somewhat better once I am completely in menopause. I feel that I can still improve my performance within my age group, but like Susan, I am more focused on great execution and having fun which I accomplished in the recent IM Cozumel image. Would love to continue to hear more wisdom from other wise EN Women! Thanks for starting this, Trish.


  •  

    Okay, I'm going to have to re-read my copy of Roar, I have to admit I've been slacking in the hydration department.  I get so tired of water!  Also, I'm on an estrogen inhibiting drug to prevent breast cancer recurrence so my entry into menopause was rather "sudden" and the changes to my skin have been a bit depressing.  But I guess I can sit around in front of the mirror and cry over saggy bits or just go get to work!  Love this thread - please keep it going! 

  • You all have convinced me, I'm ordering Roar. I had horrible periods and endometriosis, and had a hysterectomy when I was 49. So, I'm not sure when menopause happened. I did my first triathlon just short of my 51st birthday, so I can't really comment on the effect menopause has had on my training (I'm 57 now). I will say the hysterectomy was the best thing I ever did, and overall, I feel so much better now than I did in my "fertile" days. I don't like what I see in the mirror, but I just don't look image I believe diet and hydration are incredibly important, as well as upper body strength. We women lose a lot of upper body strength when we stop carrying our kids around. It's hard for me, I know, so I avoid it. I'm finding the Core/Swim prep exercises to be challenging. I'm entering my data in the spreadsheet to keep myself motivated and accountable. Keep it up, and remember, we are all strong women!
  • And I wanted to add that, the other day at work one of the younger women (20+ years younger than me) asked if she could feel my leggings that I had on to see if they were soft. She felt my leg and said, "Wow, your legs are so hard and muscular!" Damn right they are!
  • Anyone experience significant weight gain and hot flashes? I have no idea what is going on with my body but I have put on about 60 pounds since last August. I have lost 10 with Ironman training but cannot get the scale to budge and have terrible body composition and all this extra weight. I started experiencing severe hot flashes too. When I went to Dr. in April he suggested that I start getting 20 minutes of exercise a day. Needless to say, I am also looking for a new GP.
    Thanks in advance for any advice.
  • Hey friends - I actually work with InsideTracker as their content development director and this is one of the topics we are diving into more frequently - http://blog.insidetracker.com/menopause-what-is-actually-happening-and-why

    let me know if you want the science team to answer any questions with more blogs/webinars etc for endurance athletes specifically 
  • Thanks @Mariah Bridges
    I just read the blog post, very interesting. As far as next steps, would you suggest working with Inside Tracker, Core Diet or both?
  • @Mary Russo
    InsideTracker hands down - they check your blood not guess - your body dictates what you should do not a human guessing. 

    Plus our discount is higher with InsideTracker than Core Diet. 
  • Thanks @Mariah Bridges
    I am at wits end here. Nothing I am doing is working or changing anything and it is beyond frustrating. I was never a skinny Susie but I do not like being this heavy.
  • @Mary Russo
    our bodies change constantly, that is why I am a huge advocate to blood testing. There is no guesswork here, your body tells you what you need, period. They give you the foods, supplements and lifestyle changes to fix each biomarker towards your goal. All on a platform you can track with scientific data (we love the data!) 

    Use the code ENDURANCENATION - its 20% off and you will not regret the knowledge you will gain. I would choose the Ultimate panel first so you can see the whole picture, then you can drop down to more affordable ones, or upload your past or future bloodwork from your doctor for free. 

    I'm always here to help if you want, its a process and the knowledge is the starting point, your game plan will be easy to follow once you know exactly what you need and WHY! 
  • Thanks Mariah
    I am making the investment today

    Sent from my iPhone
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