This is part of a series of blogs on my experience of menopause and training.
For the others see intro, training and recovery and mental health and mindset.
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Diet, weight gain and bloating
I have gone up about a dress size in the last year or so. I am doing less exercise than a few years back so I could have just drifted up to a new weight without realising, but it definitely feels like the weight is harder to shift than it ever has been before.
At the same time as gaining weight, I’ve gone from having pretty steady guts to regular bloating, discomfort and queasiness.
In terms of the weight gain, I’ve taken the same approach as I do with my clients, focussing on nourishing rather than restricting, to improve energy, gut health and a positive relationship with food, whilst being clear with myself what I need to cut out to help me towards my goals.
Increased focus on protein intake before and after exercise, and daily target of 1.5g+/kg of body weight. Whilst I try and use natural food where I can, I also use protein shakes for convenience
I’ve always been good on veg and wholefoods and am a committed player of ‘veg box challenge’ (getting through the box before the new one comes each week!)
Fuelling my training is a non-negotiable – however much I might want to lose weight, short changing my training, or risking injury or stressing my body more through under fuelling is not an option.
Recommitting to S&C helps maintain my metabolic rate and more muscle gives my body more potential to store glucose rather than storing it as fat.
The biggest thing to reduce the bloating has been accepting I ned new clothes with a looser waist band.
I’m continuing to experiment with changes to my diet to workout main the triggers for my stomach issues.
Working on my mindset around cravings and acceptance of body changes.
Shoulder/Arm Pain
For about 6 months shoulder pain woke me around 3-4am every day, after which I was unable to return to sleep, and stopped me from swimming for 6 months.
I added more mobility and stability exercises into my training and revisited previous shoulder rehab exercises, with limited success.
Consulted a doctor and was prescribed HRT, which pretty much ended the night pain but didn’t change pain when swimming and everyday activities
Saw various physios, did exercises with minimal improvement for over a year so accepted physios advice to ask doctor for a steroid injection (currently on a waiting list) and to try anti-inflammatories - I've absolutely loved my last few swims and hadn't realised how much the pain had still been impacting me til I tried the painkillers.
For how I sorted my sleep, see recovery
Heart
I suddenly started seeing spikes of very high or low heart rate when running. At the same time I started getting heart palpitations unrelated to exercise that were so strong they were interupting my work.
** Palpitations are common in perimenopause but please, please, please, if you are experiencing any heart issues, see a doctor. Everyone’s issues are different and what was true and worked for me may be different for you **
Saw GP and had ECG to ensure there was nothing to worry about.
Gave up caffeine (I found even decaff still had too much caffeine in for me) and massively reduced alcohol.
Started listening to my body much better around training and prioritising rest and recovery (see training).
Started taking magnesium citrate – a game changer for me.
Skin and Chafing
I've never really had issues with my skin before, but suddenly I’d got chaffing between my legs and around my boobs when running, probably resulting from having put on weight, as well as changes in my skin.
Became more mindful of clothing choices and which ones were best to prevent chafing.
Carry wetsuit lube or Vaseline while running to manage friction spots.
Vaginal Dryness and Pelvic Floor
Yes, I’m going here! Sorry if it makes you uncomfortable or it's TMI but it’s not talked about nearly enough, which prolongs the stigma and stops women getting the information they need.
Cycling and running had become painful with my clothes feeling like sandpaper as I moved and I was starting to leak when coughing or sneezing (in common with up to 80% of active women, and not just those who have given birth).
Started taking vaginal oestrogen, which significantly helped. Even if HRT is contraindicated for you or you don’t want to take it for whatever reason, vaginal oestrogen acts locally rather than on your whole body so is worth discussing with your doctor.
Using a vaginal moisturiser daily and ahead of long runs.
I redoubled my efforts in terms of pelvic floor work. I’ve always made it a part of my S&C and include it in my Club Feel Fit sessions, but I saw a pelvic floor physio for more personalised advice, and added extra pelvic floor training into my day. Very happily I’ve seen a big improvement and am mostly happy to sneeze away without fearing the consequences (whether this is more due to the PF work, giving up coffee or the oestrogen, I dont care, either way I’m happy!)
Note on HRT, ‘diagnosing menopause’ and GPs
There was nothing to ‘prove’ that any of the symptoms were menopause other than my age. I’m on the coil and don’t have a cycle, but because I have a long history of cycle/body tracking (tracking pain, bloating, mood etc) I was able to show the GP significant changes consistent with menopause.
I strongly advise all my female clients to track cycles, whether menstruating or not, so you can identify any changes, menopause related or not, for yourself and the GP.
Some GPs are very supportive, others less so. Mine pushed back initially but when I got out my notebook and listed off all the changes with dates, he quickly agreed to prescribing HRT. Whether you want HRT or not, be prepared to stand your ground if you don’t get the support you need.
Need support with training during menopause?
Join me for my upcoming Menopause Week - a free series of events from 8th - 11th October where we’ll be looking at all this in more detail. >> Register now
Or if you have suggestions of what's worked for you, please do post below.
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