A special thanks to Equelle® for sponsoring this post.
I’ve been struggling with menopause symptoms for a while now. Everybody’s different and the menopause experience varies by individual, but personally my first indication that something was up happened during peri-menopause when my running pace slowed down, seemingly overnight. While I’ve mostly made peace with running slower, I still struggle with hot flashes, night sweats, and oh the dreaded weight gain and belly fat. Apparently, I’m not alone. Research shows that approximately 6,000 women reach menopause every day1 and according to a recent AARP survey, 84% experience disruptive symptoms.2
I don’t talk about it much because I get it: Menopause is not terribly interesting and it’s tough to understand if you’re not actually experiencing it. I felt the same way when I was younger. I well remember hearing people use the phrase “she let herself go” when referring to a woman struggling with menopause-related weight gain. I couldn’t relate back then but I sure can now.
The symptoms of menopause can make me feel helpless and out of control. As a fitness professional, I feel like I should know how to control my weight, but with menopause it’s like the rug has been pulled out from under me. Things that worked in the past aren’t as effective now. It’s really disheartening when a natural stage of life feels embarrassing and even shameful.
I’ve seen three different doctors now. One told me to (her words) “suck it up because it happens to everyone”. One looked at me like a deer in the headlights then went down pap smear/mammogram/colonoscopy lane. The third one suggested hormone replacement therapy: An option I’m not comfortable with at this point.
Why do unpleasant symptoms of menopause occur?
During menopause, the levels of estrogen, progesterone and testosterone all drop. In response to lower hormone levels, the body may take on more fat in the abdomen, hips and thighs. Although not every woman experiences them, hot flashes and night sweats can also be attributed to the drop in estrogen.
Since the medical community wasn’t much help, I chose to become my own advocate and have been doing my own research. Here are my tips for reducing menopause symptoms. Much of this is good advice for any age.
Stay active. It’s no secret that menopause can be a time of wild mood swings, depression and anxiety. Exercise is a natural mood lifter. Now’s the time to get moving and let those endorphins work their magic on your mood. Aim for at least 30 minutes of exercise that gets your heart rate UP most days.
Change up your workouts. I’ve been running marathons for over 10 years now. However that kind of training, and the fuel that goes along with it, did not prevent menopausal weight gain or hot flashes. Over the summer I shifted my focus to strength training and recently added intensity with Tabata workouts and this is helping with weight loss. The intervals are short but super intense and I can feel the burn for hours afterwards.
Explore hormone-free‡ options. Recently I was introduced to Equelle®. The active ingredient in it is called S-equol. It’s a plant-based compound with a molecular structure similar to that of estrogen, so it is able to bind to select estrogen receptors. Equelle® helps reduce the frequency of hot flashes, provides mood support, and eases other symptoms related to menopause to support general wellbeing. ✝
I haven’t tried Equelle® yet but it sounds like an effective tool for easing the discomfort of symptoms associated with menopause and I love that it’s hormone free.‡
Eat well. For me there is a direct correlation between refined sugar consumption and frequency/severity of hot flashes. The more sweet treats I eat, the more hot flashes I have. If I’m really mindful of my food intake and opt for plenty of fresh veggies, lean protein, nuts and seeds instead of sweets, my hot flashes are less frequent.
Listen to your body. Give it the rest it needs and allow it to recover from tough workouts or stressful events. Schedule in some quiet time (easier said than done, I know). Do yoga, meditate or if that’s not in your wheelhouse, take a meditative walk or run where you focus on gratitude and nature.
Join me in removing the stigma associated with menopause. Share your own story using the hashtag #livehotstaycool and read stories from other women here.
Have you noticed hormonal changes associated with menopause or peri-menopause? How do you cope with the unpleasant symptoms of menopause?
Footnotes
‡ Free from human or animal hormones. Contains trace amounts of isoflavones, a type of naturally occurring plant hormone.
† This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
[1] The North American Menopause Society. Overview of Menopause. Available at: http://www.menopause.org/docs/2012/cg_a.pdf/sfvrsn=2. Accessed March 27, 2019.
2 Wolff, J. (2018). Doctors Don’t Know How to Treat Menopause Symptoms. Retrieved from https://www.aarp.org/health/conditions-treatments/info-2018/menopause-symptoms-doctors-relief-treatment.html
3 US Office of Women’s Health. Menopause symptoms and relief. Available at: https://www.womenshealth.gov/menopause/menopause-symptoms-and-relief#13 . Accessed March 27, 2019.
**Results not typical, Clinical studies show benefits in 4 weeks, with optimal results within 8–12 weeks.
Grrrr to the doctor who told you to suck it up…unacceptable.
Yes to the dietary changes! I’m definitely feeling better with increased plant-based foods and fewer sweets and meat in my diet. I should eliminate alcohol and caffeine too. I know this. But I can’t give up everything! LOL
Strength training has really been that ‘magic’ bullet in helping me keep that menopot from getting out of control. It’s also empowering to see gains in strength at a time when I’m experiencing slowing down on the road.
Nice post.
For me peri menopause was where I really struggled with my weight & once actually post menopausal it actually became easier — although I find I definitely can’t eat the same, even with running, as just a few years ago & maintain my weight. It sucks!
Some women do just accept that & still continue to eat the same way, but I know I feel better when my weight is under control so i’ll go down fighting.
One of my biggest struggles was something women never talk about: vaginal dryness. It was bad in the beginning. With regular use of lubricant, which kills spontaneity, things are much better. It’s not sexy . . . but it is.
I am annoyed at that those doctors told you. I do get that it happens to everyone but as medical professionals they don’t have to be jerks. And then we wonder why there is a stigma associated with menopause.
Sometimes I get hot flashes and night sweats. Sigh. Not fun but I’m learning to live with it.
I recently had a similar discussion w my Dr who told me I had to just tough it out. I used to think women made up the weight gain thing and assumed that they were not working as hard. The belly fat is something I’ve never had and I am finding it really frustrating.I feel like it’s bigger everyday despite my intense workouts. Ugh super upsetting
Knock wood, I’m not quite there…yet. I do know my days are numbered, though LOL Since doing HIIT workouts (somewhat) consistently, I have noticed a significant increase in energy and decrease in fat. I’d heard (from numerous sources) that intense workouts such as HIIT (and Tabata) keep the burn going well after the workout ends and I’m a believer.I also try to stay active…30 minutes a day of something, even on my rest days. Thanks for all the info!
I’m really annoyed at the doctor that told you to “suck it up”. That’s just a ridiculous statement!
I honestly don’t know much about menopause, just what my mom has told me, but I’ve been doing some research lately on perimenopause since I will most likely be experiencing that in a few years. It’s a really overwhelming topic 🙁
I wonder if menopause was a man thing if it would be approached differently by Drs. Just saying.
I definitely can’t eat like I use to and I went through the hot flashes last year. Overall it hasn’t been too horrible. I’m actually thrilled to have my periods end! Hang in there, hopefully things will settle down soon.
My doctor also told me that the weight gain was “normal” and that there wasn’t anything I could do about it. I don’t take kindly to that kind of talk, so I found a solution with the help of an RD. It’s a new normal, for sure, but there are ways to make it a little easier. There needs to be more discussion about and support for this time of life because all of a sudden our bodies are reacting differently to things and it’s really unsettling and confusing, and getting the brush-off from healthcare providers does not help anyone.
We are so excited to have you as our partner and can’t wait to see how EQUELLE works for you. Also, we are giving away a 3-month supply every Friday in Oct so some of your followers have a chance to win and try it out for themselves! See our last Instagram post for details.