Equestrians & Menopause

Menopause. Let’s talk about it because, honestly, it seems like we’re all just left to fend for ourselves and muddle our way through it.

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Statements that I get regularly from many of my menopausal or perimenopausal clients is “I wish someone had told me what to expect in menopause” & “I wish it was talked about more”. So that’s what we’re going to do!

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Now, I’m 36, so I’m not going through it yet (although I’ve noticed changes to my cycle already).  However, I intend to bring more awareness, information and resources to all my equestrians who are going through it or entering it. 

There is so much to touch on but I want you all to leave today with some actionable takeaways whether you are taking a preventative approach or are in the thick of it. It’s NEVER too late to start supporting your body!

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So let’s start with 3 ways to support yourself before & during menopause:

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1. Prioritize resistance training & increase NEAT (Non-Exercise Activity Thermogenesis) steps.

 With hormone fluctuations/changes bones become less dense and there is an increase in insulin resistance. This means bones become vulnerable, it becomes easier to gain fat & harder to lose fat. Exercise improves mood, increases bone density & muscle mass. NEAT steps help manage blood sugar. Improve your odds of not breaking a bone if you fall off your horse by lifting weights!

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Why protein builds and maintains healthy muscle. As our sex hormones fluctuate and decline, our ability to maintain muscle does as well (estrogen helps with this!). Therefore, protein is even more important as we age to help maintain healthy muscle. Fiber helps stabilize blood sugar and support weight management & omega 3’s can help reduce hot flashes. Did you know that evening primrose oil, an omega 3, can also help with reduce dryness and improve lubrication?

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3. Prioritize sleep 

Why poor and inadequate sleep leads to fat gain or the inability to lose fat. Not to mention an increase in cravings and decreased energy, mood, cognitive issues etc. Tough to hear but limit alcohol and stimulants. I know, bummer shit. But many women find that alcohol exacerbates menopause symptoms ( hello inflammation, hot flashes & night sweats). I am not saying REMOVE alcohol and caffeine, however, I do recommend LIMITING it and being mindful of when you have it and how much of it.

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Of course we’re just scratching the surface when it comes to ways to manage menopause symptoms & I can’t wait to continue the conversation around menopause in the equestrian community!

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If you’re an equestrian that needs support through menopause, I have a few 1:1 coaching spots open. Send me a message and let's chat.