34 Reasons Why
The Menopause and how it can/may/does affect women who run!
There are [maybe] 34 reasons why you're currently finding running difficult today.
The 34 Symptoms of the female Menopause
1. Hot Flashes
2. Irregular Periods
3. Fatigue
4. Memory Lapses
5. Night Sweats
6. Loss of Libido
7. Vaginal Dryness
8. Mood Swings
9. Panic Disorder
10. Urinary Tract Infection
11. Bloating
12. Hair Loss or Thinning
13. Sleep Disorders
14. Dizziness
15. Weight Gain
16. Incontinence
17. Headaches
18. Burning Tongue
19. Digestive Problems
20. Muscle Tension
21. Allergies
22. Brittle Nails
23. Body Odor Change
24. Itchy Skin
25. Osteoporosis
26. Tingling Extremities
27. Insomnia
28. Difficulty Concentrating
29. Irregular Heartbeat
30. Anxiety
31. Depression
32. Breast Pain
33. Joint Pain
34. Electric Shock Sensation
Take my run this morning for example:
It was raining out, so I put on my waterproof jacket. Less than a mile in I took it off. It's not raining enough to warrant me being that hot! I'm often seen running about without a coat, using gloves and a buff to regulate my body temperature. Not because I'm 'cool', far from it, I'm fuckin boiling! It might be raining, but it's bloody 11° See reason 15
Mile one and I already need a wee, and have to stop to have one, despite using the loo before I left. I've had this drilled into me from a child. Use the loo before travel, but when I get there, or before if a long way, I need to go again. See reason 16.
My pace today is slow, I'm sluggish and feel tired. It feels like I'm barely moving. I should have stayed in bed!. See reasons 3, 15, 27
I have 14 of the 34 symptons, yet my blood test said that I wasn't yet menopausal, which is good for my bones etc, but still I have 14 of the symptons**
The blood tests for elevated follicle-stimulating hormone (FSH). Levels are measured to confirm menopause. When a woman's FSH blood level is consistently elevated to 30 mIU/mL or higher, and has not had a menstrual period for a year, it is generally accepted that she's reached menopause. The normal range depends on a woman's age. As women get older, FSH levels rise, until they reach a level of 40 mIU/mL or higher during menopause.
So what is the menopause?
The menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman's oestrogen levels decline. In the UK, the average age for a woman to reach the menopause is 51. However, around 1 in 100 women experience the menopause before 40 years of age. This is known as premature menopause or premature ovarian insufficiency.
Common symptoms include:
A drop in estrogen production, which causes most of the symptoms, accompanies menopause.
Estrogen strengthens bones and plays a key role in vasodilation, or the way your blood vessels expand and constrict based on what’s going on inside and outside your body. As a result, your blood pressure and temperature perception shift in ways that may affect your running
So what can we do to try and ease the symptons?
Strength training
While running, a weight-bearing exercise, goes a long way toward promoting bone health. If you aren’t already strength training twice a week, add it in now. It will also help offset the loss of muscle mass that occurs through menopause.
Vitamin D
If you are deficient, talk with your doctor about how to make that up through some form of supplementation. Vitamin D is crucial to calcium absorption.
Eat a diet that includes multiple sources of calcium, including dark leafy green vegetables
Diet
Lower estrogen levels trigger your body to store fat instead of build muscle, not exactly ideal for your 5K times. Running can offset some of the famous middle-age spread, but the same high-carb diet that fueled your runs before might not work as well as you near menopause. Lower estrogen levels leave you more sensitive to carbohydrates.
Exercise [running]
Some research suggests women who exercise regularly have fewer hot flashes.
Sleep
A good night’s sleep plays a crucial role in recovery from tough training sessions. But the menopause can rob you of rest right when your body starts to need more of it.
Run, and run with others
Many women experience bouts of sadness during menopause. Running, like other forms of physical activity, is a proven mood-booster.
* Do any exercise that will lift your mood! Aerobics, dancing, weights, cycling, swimmimg.
*sometimes running isn’t enough to combat the chemical changes in your brain, especially if you have a history of depression. See your doctor.
**According to the American Association of Clinical Endocrinologists (AACE), millions of women with menopausal-like symptoms, even those taking estrogen, may be suffering from undiagnosed thyroid disease. While symptoms such as fatigue, depression, mood swings, and sleep disturbances are frequently associated with menopause, they may also be signs of hypothyroidism.
All my information has been sourced from:
NHS
BUPA
BodyLogic MD
WebMD
This research isn't mine, I'm a healthcare assistant, not a scientist! I have gathered information for this subject from online sources. If I was a scientist I'd be living in Colne [I have my reasons], buying lots of trainers, entering many races, and driving around in my camper van [which I don't have]!.
I hope you found this imformative, I hope that it has helped! There are reasons that run today felt tough. A whole 34 reasons! So go out and do it anyway, because it's helping!.
There are [maybe] 34 reasons why you're currently finding running difficult today.
The 34 Symptoms of the female Menopause
1. Hot Flashes
2. Irregular Periods
3. Fatigue
4. Memory Lapses
5. Night Sweats
6. Loss of Libido
7. Vaginal Dryness
8. Mood Swings
9. Panic Disorder
10. Urinary Tract Infection
11. Bloating
12. Hair Loss or Thinning
13. Sleep Disorders
14. Dizziness
15. Weight Gain
16. Incontinence
17. Headaches
18. Burning Tongue
19. Digestive Problems
20. Muscle Tension
21. Allergies
22. Brittle Nails
23. Body Odor Change
24. Itchy Skin
25. Osteoporosis
26. Tingling Extremities
27. Insomnia
28. Difficulty Concentrating
29. Irregular Heartbeat
30. Anxiety
31. Depression
32. Breast Pain
33. Joint Pain
34. Electric Shock Sensation
Take my run this morning for example:
It was raining out, so I put on my waterproof jacket. Less than a mile in I took it off. It's not raining enough to warrant me being that hot! I'm often seen running about without a coat, using gloves and a buff to regulate my body temperature. Not because I'm 'cool', far from it, I'm fuckin boiling! It might be raining, but it's bloody 11° See reason 15
Mile one and I already need a wee, and have to stop to have one, despite using the loo before I left. I've had this drilled into me from a child. Use the loo before travel, but when I get there, or before if a long way, I need to go again. See reason 16.
My pace today is slow, I'm sluggish and feel tired. It feels like I'm barely moving. I should have stayed in bed!. See reasons 3, 15, 27
I have 14 of the 34 symptons, yet my blood test said that I wasn't yet menopausal, which is good for my bones etc, but still I have 14 of the symptons**
The blood tests for elevated follicle-stimulating hormone (FSH). Levels are measured to confirm menopause. When a woman's FSH blood level is consistently elevated to 30 mIU/mL or higher, and has not had a menstrual period for a year, it is generally accepted that she's reached menopause. The normal range depends on a woman's age. As women get older, FSH levels rise, until they reach a level of 40 mIU/mL or higher during menopause.
So what is the menopause?
The menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman's oestrogen levels decline. In the UK, the average age for a woman to reach the menopause is 51. However, around 1 in 100 women experience the menopause before 40 years of age. This is known as premature menopause or premature ovarian insufficiency.
Common symptoms include:
- hot flushes [sudden feelings of heat, usually in the face, neck and chest, ]
- night sweats [hot flushes that occur at night]
- difficulty sleeping [this may make you feel tired and irritable during the day]
- reduced sex drive (libido)
- problems with memory and concentration
- vaginal dryness and pain, itching or discomfort during sex
- headaches
- mood changes, such as low mood or anxiety
- palpitations [heartbeats that suddenly become more noticeable] see a doctor asap
- joint stiffness, aches and pains
- reduced muscle mass
- recurrent urinary tract infections (UTIs)
A drop in estrogen production, which causes most of the symptoms, accompanies menopause.
Estrogen strengthens bones and plays a key role in vasodilation, or the way your blood vessels expand and constrict based on what’s going on inside and outside your body. As a result, your blood pressure and temperature perception shift in ways that may affect your running
So what can we do to try and ease the symptons?
Strength training
While running, a weight-bearing exercise, goes a long way toward promoting bone health. If you aren’t already strength training twice a week, add it in now. It will also help offset the loss of muscle mass that occurs through menopause.
Vitamin D
If you are deficient, talk with your doctor about how to make that up through some form of supplementation. Vitamin D is crucial to calcium absorption.
Eat a diet that includes multiple sources of calcium, including dark leafy green vegetables
Diet
Lower estrogen levels trigger your body to store fat instead of build muscle, not exactly ideal for your 5K times. Running can offset some of the famous middle-age spread, but the same high-carb diet that fueled your runs before might not work as well as you near menopause. Lower estrogen levels leave you more sensitive to carbohydrates.
Exercise [running]
Some research suggests women who exercise regularly have fewer hot flashes.
Sleep
A good night’s sleep plays a crucial role in recovery from tough training sessions. But the menopause can rob you of rest right when your body starts to need more of it.
Run, and run with others
Many women experience bouts of sadness during menopause. Running, like other forms of physical activity, is a proven mood-booster.
* Do any exercise that will lift your mood! Aerobics, dancing, weights, cycling, swimmimg.
*sometimes running isn’t enough to combat the chemical changes in your brain, especially if you have a history of depression. See your doctor.
**According to the American Association of Clinical Endocrinologists (AACE), millions of women with menopausal-like symptoms, even those taking estrogen, may be suffering from undiagnosed thyroid disease. While symptoms such as fatigue, depression, mood swings, and sleep disturbances are frequently associated with menopause, they may also be signs of hypothyroidism.
All my information has been sourced from:
NHS
BUPA
BodyLogic MD
WebMD
This research isn't mine, I'm a healthcare assistant, not a scientist! I have gathered information for this subject from online sources. If I was a scientist I'd be living in Colne [I have my reasons], buying lots of trainers, entering many races, and driving around in my camper van [which I don't have]!.
I hope you found this imformative, I hope that it has helped! There are reasons that run today felt tough. A whole 34 reasons! So go out and do it anyway, because it's helping!.
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