Symptoms of Perimenopause + Actions for Athletes to Help Minimize the Changes

Have you noticed your body changing lately? You follow your training plan as you always have, fuel your body with healthy foods, but you’re falling short of your performance goals.  Maybe running seems harder than it did in the past, you feel like you’re a little softer all over and perhaps your clothes don’t fit like they used to?

So you think, “Maybe I need to train more and eat less?” I am here to tell you, THIS IS NOT THE ANSWER!!

Perimenopause and beyond is a transition period in life similar to puberty.  As we begin puberty and start our cycle, changes in our bodies (and mood) begin to occur as our hormones ramp up.  In perimenopause, as we begin the menopause transition, our hormones hop on a rollercoaster ride, then begin to decline and our cycle (and mood) become erratic and will eventually stop! 

Ladies, did you know perimenopause can begin in our mid 30s and last for many years until you reach menopause, which is 1 specific day of the year after you’ve gone 12 full months since your last period.  Everything beyond that date is considered post-menopause.

The symptoms we experience in perimenopause can feel overwhelming, but they’re also a sign that your body is changing and preparing for a new phase of life.  It’s important to keep a positive mindset during this time and embrace the changes, as this doesn’t have to be a negative experience.

Here are a few signs to look out for (all of which I’ve experienced):

• Trouble sleeping and restless nights
• Hot flashes or night sweats
• Heart palpitations
• Low energy or feeling easily fatigued
• Mood swings, irritability, or increased anxiety
• Irregular periods or changes in flow
• Brain fog or trouble concentrating
• Decreased performance
• Longer recovery times
• Achy muscles and joint pain
• Dry Eyes and dry skin
• Vaginal Dryness

The list continues and is unique to each individual.  However, there are several things you can do to be proactive and help manage symptoms while sticking to your training routine and maintaining performance:

Nutrition:

• Prioritize Protein: to support muscle maintenance and enhance recovery.
• Balance Blood Sugar: Eat balanced meals including all macronutrients:  protein, complex carbohydrates, and healthy fat to avoid energy crashes.
• Hydration: Estrogen changes can affect hydration.  So, it’s important to increase water and electrolyte intake, especially during exercise.

Exercise Adaptations:

• Strength Training: Helps maintain lean muscle and supports bone density. Aim for strength training 2–3 times per week.
• Incorporate HIIT: High-intensity interval training can improve cardiovascular health and maintain lean muscle mass.  Aim to add short bursts of sprint or hill intervals into your running schedule or incorporate HIIT into your strength training routine.
• Prioritize Recovery: Recovery is where the magic happens and is part of the training cycle.  Include rest days, stretching, and mobility activities to allow your body to repair, destress and become stronger!
• Adapt to Energy Levels: Recognize that fluctuating hormones affect energy levels.  Adjust training intensity based on how you feel and understand it’s ok to have days when your body and mind need to take it easy.

Hormonal Support:

• Track Symptoms: Track your symptoms and performance to help identify patterns and make adjustments to training and nutrition.
• Consider Supplements: The market is flooded with supplements to help with the “mystery symptoms” you may be experiencing.  Educate yourself and talk to someone who specializes in supplementation for hormonal support before you waste your money!
• Consult a Specialist: Depending on symptom severity, hormone therapy or other medical interventions might be beneficial.  Become your own advocate by educating yourself on options that could be beneficial for your unique symptoms before talking with your doctor or specialist.

Many “mystery symptoms” we experience in our bodies can be related to perimenopause. But, you don’t have to SUFFER IN SILENCE! I want to create a community of compassion where we can share our experiences and work through them together! My goal as a Sports Nutritionist and Menopause Specialist is to normalize the menopause transition and empower women to be advocates for themselves.  If you’re looking for support in this area, feel free to reach out!