The Menopausal Athlete
Why is our a period “a curse” and menopause “the sign of getting old?” When actually our period is a way to know we are healthy and properly fueled. In other countries, menopause is celebrated as a natural transition for all women and a new era of freedom. At Loon State Physical Therapy, we want women to feel empowered and understand the natural transitions their bodies will go through.
So what actually is menopause? We typically generalize and call every hot flash or new symptom we get “menopause” when there are three phases:
Perimenopause -
The transition between initial symptoms of menopause and the end of your period. It can last up to 10 years, but usually 5 years before your period ends.
Menopause -
One specific point in time when your period ends - 12 months after your last period. The average age is 51.
Post-menopause -
Menstrual cycle has completely stopped. The state of our body for the rest of our lives.
During these transitions hormones are significantly changing causing varying symptoms, which if you’re reading this you probably already know that.
So what can we do to combat these symptoms in our daily life as well as in the gym?
•Eat a diet consisting of quality protein, fruits and vegetables.
•Modify the stimulus of your workouts. 3 days a week focus on strength instead of intensity, if there’s a conditioning component of the workout use heavier weights versus trying to go fast.
•Prioritize recovery (through food and sleep).
•Manage stress levels.
•Attempt to get 35-40 g of protein post workout.
•Track your symptoms, I use the app “FitrWoman.”
Some supplements that may be beneficial to look into:
Omega- 3 - helps with inflammation
Schisandra - helps with brain fog
Ashwaganda - helps with inflammation and relaxation
Maca - helps with bone density
Tumeric - helps with inflammation
Hormone replacement therapy can also be a beneficial tool, below are the 2020 menopausal hormone therapy guidelines to see for yourself:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7475284/
As hormones change pelvic floor changes can happen as well. No, it doesn’t have to be normal that you pee your pants just because you’re getting older. Pelvic floor muscle retraining and/or bladder retraining can help and at Loon State we specialize in just that.
Training pelvic floor can also assist with pelvic organ prolapse. Pelvic organ prolapse is a feeling of vaginal heaviness that occurs in 50% of women at an average age of 52 years old. The best research we have to prevent and improve these symptoms? Lifting heavy things and pelvic floor muscle training. A recent study found women lifting less than 30 pounds were more likely to experience pelvic organ prolapse than women lifting over 100 pounds.
Pelvic floor training can also help increase blood flow to the tissues. A lot of women get diagnosed with vaginal atrophy once they hit the menopausal age because of symptoms such as dryness. A great way to increase blood flow to the pelvic floor besides strengthening? Orgasms! If vaginal dryness is a deterrent, the lubrication below contains hyaluronic acid, which can help keep the tissue hydrated:
Menopausal changes will happen to every woman as we age, let’s embrace the change and help each other be more comfortable throughout it!
In addition to menopausal changes, we can also help with pelvic pain, labor and delivery prep, postpartum recovery, painful menstrual cycles, painful intercourse, urinary incontinence or urgency, and chronic low back and hip pain. Does any of this sound like you or someone you know? Schedule a free discovery call or book your initial visit: https://loonstatephysicaltherapy.janeapp.com
- Lexi Noel, Doctor of Physical Therapy
