Modern Athlete Magazine Issue 55, February 2014 | Page 29

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Managing
Menopause
Most women dread the onset of
menopause, what with the hot flashes,
weight-gain, mood swings and lack
of sleep. However, there are ways to
see the lighter side of this unavoidable
phase of life, and being an athlete has
its advantages. – BY NICOLE DE VILLIERS

M

enopause is an event that typically occurs
in women in midlife, during their late 40s or early
50s, and it signals the end of the fertile phase of
a woman’s life. This transition from a potentially
reproductive to a non-reproductive state is the result
of changes in female hormonal production by the
ovaries. This transition is normally not sudden or
abrupt, tends to occur over a period of years, and is
a consequence of biological aging.

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There are a few other steps you can
follow to help you run in sync with this
life change:

avoid training in places where they could easily fall.
Another thing to take into account is a good sports
bra, as breast tissue becomes more lax during the
menopausal years.”

1. Stay hydrated. Hot flashes and night
sweats can disrupt your hydration levels, which
may leave you fatigued and greatly affect your
running performance. A simple strategy to
measure your hydration level is to look at the
colour of your urine. The darker it is, the more
dehydrated you are. When it is completely clear
you could be over-hydrating.
2. Run with the flow. Modify your
training programme to suit these life changes,
notably by running based on how you feel rather
than following a strict programme. Run at an easy
effort on the days when your symptoms are at
their worst. Save hard workouts and long runs for
the days where you feel your best, and then give
it your all. You will be able to maintain a balance
this way.
3. Invest in lean muscle. The loss
of lean muscle tissue during midlife is known to
have an effect on the metabolic rate, and this
loss increases post-menopause. This can be
minimised by incorporating resistance training
two to three times per week in your programme
to develop and maintain muscle tissue. This will
boost your metabolism, increase bone density and
joint stability, and can also improve your running
economy.

More importantly, Lisa says there are certain things
an active woman entering menopause needs to take
note of: “Women entering this phase of life need
to pay attention to musculoskeletal factors, such
as the decrease in oestrogen, which is associated
with decreased flexibility and bone mineral density.
For this reason, women should spend more time
stretching before and after training, and also

4. Take notes. Keeping a journal to track
your symptoms as well the calories you burn and
the fuel you consume can help you make more
healthful choices. Logging the details of your
runs also gives you a better sense of control, and
allows you to adapt your training if you’re feeling
tired. This allows you to better manage your
training and your life.

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Images: Flickr

For some women, the accompanying effects that can
occur during menopause can significantly disrupt
their daily activities and sense of well-being, and
while Lisa Mickelsfield, Senior Researcher in the MRC/
Wits Developmental Pathways for Health Research
Unit at the University of the Witwatersrand, says
that it hasn’t been proven that exercise reduces
the symptoms of menopause, but that it has been
suggested that women who exercise have more
tolerance for the physical discomforts and are
therefore able to manage the symptoms better.
“Exercise is very important in improving the quality of
life during this phase of a women’s life.”

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2013/08/15 12:21 PM