RUNNERS FACING MENOPAUSE
Runners are better prepared than non-active women to face menopause
- Runners are already used to feeling the heat, so they’re able to cope better with the feeling of hot flushes. Running also helps to uplift you and improve your mood because you secrete endorphin and dopamine – hormones that boost the feeling of pleasure and well-being.
- Runners naturally sleep better than non-active women who are often disturbed by night sweats. It’s always a better idea to run in the morning than in the evening, because it may take time to cool down before bedtime.
- Observe a specific diet as you head towards menopause so you can stabilise your weight. Your metabolism will not be the same and you will need to tailor your diet to keep up with your performance.
- Running will help you to strengthen your bones by maintaining the muscle mass to lower the risk of injury and fractures.
HOW ABOUT HRT (HORMONE REPLACEMENT THERAPY)?
There are a few schools of thought on HRT and it’s a therapy that may not be suitable for everyone. Some believe HRT may increase the risk of developing cancers or heart diseases by some women. So it’s best to seek the advice from your good and trusted family doctor. There are several alternatives to HRT for you to consider, and these are:
- Change of lifestyle: incorporating regular exercise, eating healthy, eliminating coffee, alcohol and spicy foods and not smoking
- Tibolone: a medication that’s similar to combined HRT (oestrogen and progestogen), but may not be as effective and is only suitable for women who had their last period more than a year ago
- Anti-depressants: Helps with hot flushes and night sweats, however expect unpleasant side effects such as agitation and dizziness
- Clonidine: A non-hormonal medicine that helps reduce hot flushes and night sweats
TIPS ON MANAGING PERIMENOPAUSE SYMPTOMS
- Incorporate strength-training to your routine to maintain muscle mass and you’ll lessen the risk of osteoporosis.
- Eat more calcium and magnesium-rich foods with dark green leafy vegetable and seeds, nuts and fish oil. Kale and broccoli are also known to help fight osteoporosis.
- Manage perimenopause symptoms with the consumption of soya, flaxseed, lentils and chickpeas, as phytoestrogen-rich nutrients act in a similar way to oestrogen, and can help relieve some symptoms.
- Omega 3 is good for lowering the risk of cancer, protecting against osteoporosis, and keeps you in a good mood. Include fish oil, flaxseed and walnuts in your diet.
- Biotin also known as vitamin H, helps the body convert food into energy and helps keep your skin, hair, eyes, liver, and nervous system healthy. Biotin can be found in nuts, egg yolk, organ meats, soybean, cereals, cauliflower, bananas, and mushrooms.
- Water, the most essential source of life! Often neglected, water is highly important. If you wait until you feel thirsty, your body is already highly dehydrated. So remember to hydrate, hydrate and hydrate especially when exercising!
Running is a great way to reduce menopause symptoms because it increases your fitness level and helps prepare your body for the changes you are about to face during the menopause period. When you adapt to a lifestyle that adopts exercise and a healthy diet, your metabolism will naturally increase. I urge you to stay active and enrich your body towards ageing gracefully so you can achieve joy in every step of the way!
Nikki Yeo
Nikki Yeo is a safe training movement advocate and also Head of Sports Marketing at GoInternationalGroup.com. Her fitness dogma is founded on the belief that physical fitness makes the greatest impact on our quality of life. She believes that her purpose isn’t just about improving fitness, but about changing lives. Nikki is a Certified Specialist by Functional Movement System, Certified Personal Trainer by American Council on Exercise, Health & Fitness Professional of “Exercise is Medicine” awarded by the American College of Sports Medicine and a Barefoot Training Specialist by Evidence Based Fitness Academy America. For more about Nikki, visit www.nikkiyeo.com
