World Menopause Day is a reminder of the unique challenges female athletes face during menopause, peri-menopause, and surgical menopause. Understanding how these stages impact athletic performance is crucial for those looking to maintain their competitive edge.
Understanding Peri-Menopause and Surgical Menopause
Peri-menopause marks the transition before menopause, usually beginning in a woman's late 30s to 50s, and can last up to 15 years. It's characterized by hormonal fluctuations with symptoms like irregular periods and decreased bone density. Surgical menopause, on the other hand, results from surgeries like hysterectomy, leading to a sudden drop in estrogen and more intense symptoms.
Impact on Athletic Performance
The hormonal changes during menopause can affect recovery, muscle mass, and bone health. Around 61% of women in peri-menopause report increased fatigue, while 35% find muscle recovery more challenging post-exercise. Estrogen depletion can lead to a loss of up to 20% of bone density, increasing fracture risks. Maintaining bone density through sports like running and strength training is beneficial, but adjustments to training regimens are often necessary.
Muscle Mass and Heart Health Concerns
Menopausal women can lose 1-2% of muscle mass annually, impacting strength and endurance. Strength training is crucial to counteract this decline. Additionally, post-menopausal women face a 2-3x higher risk of heart disease. Cardiovascular training, along with hormone replacement and a balanced diet, can mitigate these risks.
Bridging the Research Gap
Despite these challenges, only 6% of sports science research focuses on female athletes, and even less on menopausal athletes, highlighting a significant research gap. More studies are needed to understand menopause's effects on women in sports better.
Adapting Training Regimens
Athletes can still thrive during menopause with adjustments to their training. This includes prioritizing recovery, engaging in heavy strength training, and following a periodized training plan. Nutrition plays a vital role, emphasizing adequate calcium, vitamin D, and protein intake to support bone and muscle health.
Breaking the Stigma
Menopause in sports is under-discussed, yet it's a natural transition that deserves open conversation and support. By sharing experiences and increasing awareness, we can create a more inclusive and supportive environment for female athletes during this stage.
Let's continue to support and empower female athletes through informed discussions and research. Share this knowledge and help break the stigma surrounding menopause in sports.
Coach Croft
Team Game Changers Certified Run Coach, Chi Running Instructor, Mentor, She Runs This Town Chapter Leader, and RER Board Member