s3/e25 Nutrition for Perimenopausal Athletes with Brooke Czarnecki, RDN, LD (@intentfulnutrition)

Perimenopause Basics

Perimenopause marks the transitional phase leading up to menopause, characterized by hormonal fluctuations that can last up to ten years. Brooke Czarnecki explains that during this time, women experience unpredictable changes in estrogen and progesterone levels, resulting in symptoms like hot flashes, bone loss, and brain fog 1. This period can be confusing, especially for athletes accustomed to irregular menstrual cycles due to factors like under-fueling 2. Czarnecki emphasizes the need for awareness and education, as many women are unprepared for these changes:

Your hormones are so unpredictable during this time. And that is why we have, for some people, these pretty severe, insignificant symptoms around perimenopause.

--- Brooke Czarnecki

Understanding these hormonal shifts is crucial for managing the physical and emotional impacts of perimenopause 3.

   

Emotional & Physical

The emotional and physical symptoms of perimenopause are often misunderstood or dismissed, leading many women to accept discomfort as the norm. Brooke Czarnecki highlights that symptoms like fatigue, cravings, and brain fog are common but not inevitable 4. She stresses the importance of addressing these issues through proper nutrition and lifestyle adjustments, rather than accepting them as unavoidable 5. Czarnecki encourages women to take control of their health:

Don't let that advice of, like, oh, just buckle up. Be your reality. You can do things to help mitigate these symptoms.

--- Brooke Czarnecki

By focusing on what can be controlled, women can navigate perimenopause with confidence and resilience 6.

   

Aging & Athletics

Aging presents unique challenges for women athletes, particularly in maintaining performance and managing societal expectations. Elisabeth Scott notes that many runners feel pressured by changing bodies and perceived time constraints on achieving their goals 7. Brooke Czarnecki advises against restrictive dieting and emphasizes the importance of self-care, including adequate nutrition and rest 6. She reassures women that aging does not mean the end of athletic pursuits:

We are resilient human beings, and it's very likely that you are going to live like 40% of your life post menopause.

--- Brooke Czarnecki

By adapting training and nutrition strategies, women can continue to thrive in their athletic endeavors despite the challenges of aging 6.