menopause and muscle mass

RE: menopause and muscle mass

Former Member — Sun, 11 Jul 2010 10:15:32 GMT

Jammers and bra top would be very devastating for me and I probably wouldn't want to be seen in public. Jammers are the best for covering up cellulite, and for us bashful insecure boys and girls.:blush:

RE: menopause and muscle mass

Donna — Sun, 11 Jul 2010 07:47:30 GMT

Thankfully we still have the Short John available to us. I have to admit to having the sleeping issues sometimes but I think it is more from being on edge when I am on call for work (1/2 the year). Hopefully I will be like my mom, nothing significant as far as symptoms. I do know that my muscles don't repair as quickly any more, but that never stops me.

RE: menopause and muscle mass

Bobinator — Sun, 11 Jul 2010 07:00:32 GMT

Thank you CLYDE! :afraid:

RE: menopause and muscle mass

isobel — Sun, 11 Jul 2010 03:29:54 GMT

Not an elite swimmer, went through menopause early (46) with very few symptoms (hmm, why am I suddenly hot? Noooooo!). For me it was more emotional than physical. I wanted to have a baby and didn't. I got through it, over it, am fine with it now. Muscle mass, I don't think I lost much, just the quality of the fat on top of my muscle is a little jiggly. I try to accept that and am verrrrry glad I am a woman and can wear a one-piece suit. Jammers and bra top would be very devastating for me and I probably wouldn't want to be seen in public. My best times were 2006, just a few years after I stopped having periods. Then I did slow down significantly, which was very discouraging, but then I said "Screw it" and continued to race and swim for fun, messing with a teammate by discovering that swimming the first half of the 1000 very slowly and then the second half with a real race feel to it really pissed her off because my split for the second half was 20 seconds faster than for the first half. My time was still about 30 seconds slower than my best times, but it hurt much less to swim this way and I achieved the same slow time, so why put myself through that pain? Plus it was so much fun to mess with her! I did it for a lot of races and she would just shake her head at me at the end. All this helped. Now I am getting closer to my 2006 times. If my shoulder would be kinder to me I think I would surpass them. Sleep, always a problem for me, is absolutely critical. I try the bootcamp approach to sleep, which is: get out of bed until you are sleepy, go to bed, if not asleep in 15 minutes or so, get out again, go to another room and try to be sleepy, etc., often only getting 4 to 5 hours of sleep, but then not taking naps and hoping for a better night the next. As I recall, the research that a poster did on this forum, and that was written up in Swimmer magazine, showed that initially women slow down, but then after a certain time has passed, they once again speed up. Of course, eventually we all will slow down. But I hope to keep improving well into my 60s, as one swimmer here showed me the improvements in times for a swimmer between her 50s and 60s. She got much faster. OK. In short, I think I still have good muscle mass. In sadness, I have jiggly fat which I try not to think about that covers my awesome strength. What I love about swimming, either hard swimming or moderate, is that I forget about appearance entirely and feel quite powerful. Whatever you do, DO NOT READ Germaine Greer's "The Change"! Although it is so awful it is funny. Look instead to people like Madeleine Albright, who I believe was a college swimmer, and see how amazing she is, how much she continues to contribute to the world. Also, do not spend much time looking at your profile in the mirror. I went through a long period of spending too much time obsessing over my loose neckline. It's there. I don't need to look at it. It took maybe 8 years to come to terms with not being a flower of youth anymore, physically. Now I just try not to think about it. Though I do struggle with how to dress. I don't want to be a MAL (middle-aged lady). So a friend and I have a saying about certain outfits: very MAL. Or of certain cool outfits: very not MAL. Isobel, of the long posts

RE: menopause and muscle mass

Elaine Krugman — Sun, 11 Jul 2010 02:41:02 GMT

Thanks for letting me know. I never had kids- or the hormonal experiences or symptoms that seem to go along with it. This will all be new to me! Good luck to you, Bobinator! :bighug:

RE: menopause and muscle mass

Bobinator — Sun, 11 Jul 2010 02:02:31 GMT

Great thread- thanks! I appreciate the opportunity to hear what you are all going through, so I know what to expect. (By the way, I'm 48 and couldn't fall back to sleep after waking up at 5:15am, so I fired up the computer to read the forums... :D ) So, my question: I had an endometrial ablation, in 2004, due to non-stop bleeding. How will I know when I have entered menopause? My doctor told me, "You'll KNOW!" But, some experience symptoms worse than others. Is there anybody out there in the same boat who can answer this question for me? Thanks! Your physician can tell from a blood test I believe. As far as symptoms I can tell you a hot flash is very unique. It is very much unlike "just being hot." For me it seems to start on the inside and radiate to the outside. Sometimes I feel like my skin surface is cold but I'm burning up inside! When I'm having these flashes they seem to come in waves (like labor pains) on a regular interval. I might have this problem a week or so then it just goes away for awhile. The main problem with these is that they wake you up at night. As far as emotional symptoms I'd say menopause makes me a little bi-polar. I am usually a happy person but I've noticed lately small, unintentional things people do really hurt my feelings and can almost ruin my day and make me somewhat depressed. I try to be cognizant of the way I am and just keep on going. I was having a day like that yesterday; it was hard to do but I just kept telling my psyche there was really no problem and my feelings are hormonal (or lack there of) induced whining or self pity. Today I'm back to my normal self! I am sure HRT would help these problems but so far I think I'm doing okay just working with myself. I'm 54. :cane:

RE: menopause and muscle mass

Elaine Krugman — Sat, 10 Jul 2010 07:39:54 GMT

RE: menopause and muscle mass

swimshark — Sat, 10 Jul 2010 07:14:41 GMT

I'm 39 but have been put into medically induced menopause twice for fibroids (Lupron) so I know what might be coming in a few years and I'm not looking forward to it. During those total 6 months that I was on it, I wasn't allowed to take anything to help the symptoms. I did notice I had loss of sleep and mood swings (big time - sorry to my husband). I did not notice muscle mass though. Now lately I've felt like some of the symptoms are coming back. I'm having minor hot flashes, mood swings, headaches, etc. Perimenopause? Already?! I hope not. It has caused me to up my routine. I'm trying to swim harder and I'm lifting more. Although I have noticed after a 5500+ LCM practice it takes me a full day to recover.

RE: menopause and muscle mass

Bobinator — Fri, 09 Jul 2010 10:43:22 GMT

I am 54 yrs. old and not taking HRT. Like most of you I have experienced sleeping difficulties. Caffeine, sugar, and alcohol make it almost impossible for me to sleep so I try to keep them to a minimum. I use 1.5 mg. of Lunesta most nights; it helps me tremendously! The other menopausal symptoms (sweats, headaches,craziness) sort of come and go with me. I'm not sure what causes the cycles but I feel like fruits, vegetables, and a low fat diet help tone the problems down. Swimming always makes me feel better. Nothing relieves stress, sweats, headaches, and craziness like a great workout! I know I should start some type of weight training. I was trying to do Kettlebelle workouts 3X per week. I probably need to cut back a bit on swimming if I'm really going to do it; my work schedule, swimming, and the rest of my life leave me tired and unmotivated for any more workouts. I will look forward to learning some new tricks from this thread. :angel:

RE: menopause and muscle mass

Former Member — Fri, 09 Jul 2010 08:35:49 GMT

I will appreciate any suggestions of the names of experts on this subject. Thanks. Bill Edwards. SWIMMER

RE: menopause and muscle mass

Former Member — Fri, 09 Jul 2010 08:05:05 GMT

I am 49 and just entering menopause and have noticed that my muscle mass is depleting( and unfortunately slowly being replace by fat cells). I swim about 15000 ( 3000 5 days per week) meters a week and lift weights 2-3 days per week. My last meet was horrible and wonder if my poor performance is linked to this loss of muscle. I am not taking hormone replacement therapy because I don't have the other nasty symptoms of night sweats and hot flashes. My only other complaint is not sleeping well. (awake at 2 a.m. and have trouble returning to sleep). My question to you women who have already come out the other side is really this- menopause is here to stay, no way around that. But does that mean I have to swim so poorly?? Obviously there are still 45-55 year old women who are still quite fast. Would horomone replacement therapy help me there? When lifting weights, should I do more weight and less repetition? Should I cut my yardage some so that I have more rest? I know there was an article on this in Swim magazine, but it didn't address these specific questions. Thanks for any input. PHM41: I am doing an article for SWIMMER about menopause and swimming, and about andropause (male menopause) and swimming. Am looking for men and women (preferably USMS members) who are willing to talk about it, both as experts and as swimmers who are dealing with it. Thanks. Billl Edwards

RE: menopause and muscle mass

philoswimmer — Fri, 09 Jul 2010 05:42:52 GMT

PHM41: I am doing an article for SWIMMER about menopause and swimming, and about andropause (male menopause) and swimming. Am looking for men and women (preferably USMS members) who are willing to talk about it, both as experts and as swimmers who are dealing with it. Thanks. Billl Edwards I'm glad to hear that you're writing about this. I am 44 and if I'm going to be experiencing muscle loss, I'd rather know about it sooner rather than later in order to do my best to counteract it.

RE: menopause and muscle mass

The Fortress — Fri, 09 Jul 2010 04:58:33 GMT

I think slower times or not swimming as well as expected might well be related to sleep deprivation. We all need rest to recover after training and racing, and if you are not sleeping well, you aren't recovering well. I am 49 and finding that I have some tough times sleeping every cycle for about 4 day and if that is right before a meet, that is hard. I haven't noticed a loss of muscle mass, but I build muscle easily and do strength training as well as swimming. Hang in there and let's all keep talking about this - it's an important topic and not studied much. I am likewise a terrible sleeper and have been worse for the last 5-6 years. Here's an expert: www.epidemiology.pitt.edu/bromberger.asp

RE: menopause and muscle mass

swimmj — Fri, 09 Jul 2010 04:24:52 GMT

I am 49 and just entering menopause and have noticed that my muscle mass is depleting( and unfortunately slowly being replace by fat cells). I swim about 15000 ( 3000 5 days per week) meters a week and lift weights 2-3 days per week. My last meet was horrible and wonder if my poor performance is linked to this loss of muscle. I am not taking hormone replacement therapy because I don't have the other nasty symptoms of night sweats and hot flashes. My only other complaint is not sleeping well. (awake at 2 a.m. and have trouble returning to sleep). My question to you women who have already come out the other side is really this- menopause is here to stay, no way around that. But does that mean I have to swim so poorly?? Obviously there are still 45-55 year old women who are still quite fast. Would horomone replacement therapy help me there? When lifting weights, should I do more weight and less repetition? Should I cut my yardage some so that I have more rest? I know there was an article on this in Swim magazine, but it didn't address these specific questions. Thanks for any input. I think slower times or not swimming as well as expected might well be related to sleep deprivation. We all need rest to recover after training and racing, and if you are not sleeping well, you aren't recovering well. I am 49 and finding that I have some tough times sleeping every cycle for about 4 day and if that is right before a meet, that is hard. I haven't noticed a loss of muscle mass, but I build muscle easily and do strength training as well as swimming. Hang in there and let's all keep talking about this - it's an important topic and not studied much.

RE: menopause and muscle mass

dorothyrde — Thu, 10 Mar 2005 08:01:02 GMT

Conjugated linoleic acid (CLA) is a slightly altered form of the essential fatty acid linoleic acid. Preliminary animal and test tube research suggests that CLA might reduce the risk of cancers at several sites, including ***, prostate, colorectal, lung, skin, and stomach.1 2 3 4 Whether CLA will have a similar protective effect for people has yet to be demonstrated in human research. In a double-blind study, volunteers participating in an exercise program received 600 mg of CLA or a placebo three times per day for 12 weeks. Compared with placebo, CLA significantly reduced percent body fat, but did not significantly reduce body weight.5 In a double-blind study of obese men, supplementation with 4.2 grams of CLA per day for four weeks produced a small but statistically significant reduction in waist size. However, compared with the placebo, CLA did not promote weight loss.6 At present, there is not sufficient evidence to support the use of CLA as a treatment for obesity. Animal research suggests an effect of CLA supplementation on reducing body fat.7 8 Limited controlled human research found 5.6-7.2 grams per day of CLA produced nonsignificant gains in muscle size and strength in experienced9 and inexperienced10 weight-training men. Animal research also suggests an effect of CLA supplementation on limiting food allergy reactions,11 preventing atherosclerosis,12 13 and improving glucose tolerance.14 As with the cancer research, the effects of CLA on these conditions in

RE: menopause and muscle mass

dorothyrde — Thu, 10 Mar 2005 07:30:19 GMT

Originally posted by iswim41 It's nice to see all the different ways of this. I'm 46 and guessing I'm in the peri phase (does anyone know if headaches are a sympton?). I suffer from sleeplessness, but I attribute that to my schedule more than anything (I work until 1 a.m. and have to get up at 7:30 to get my son to school). As far as swimming goes, I got back into actual training last summer and I found my times dropping dramatically. Prior to this I was just getting in and swimming a 1500 four to five times a week. But sometimes I am just wasted for the rest of the day. Is that a muscle fatigue thing? If I could I'd swim later at night on my days off and take advantage of that exhaustion, but there isn't daycare at the club then. I don't think I'm experiening a muscle loss, though, but maybe I am. I know you can't help it, but to me your fatigue is from lack of sleep. Is there anyway to add a nap after your son goes to school. The headaches are also a sign of lack of sleep. And a note to Rebecca's note about studies not being done on active women before. That is because I don't think there were many athletes before our generation. We are the generation that the studies will be done on, because women's sports first started becoming strong with us.

RE: menopause and muscle mass

swim53 — Thu, 10 Mar 2005 07:25:23 GMT

Yes, headaches are common. By the way, what is CLA?

RE: menopause and muscle mass

Former Member — Wed, 09 Mar 2005 16:58:46 GMT

It's nice to see all the different ways of this. I'm 46 and guessing I'm in the peri phase (does anyone know if headaches are a sympton?). I suffer from sleeplessness, but I attribute that to my schedule more than anything (I work until 1 a.m. and have to get up at 7:30 to get my son to school). As far as swimming goes, I got back into actual training last summer and I found my times dropping dramatically. Prior to this I was just getting in and swimming a 1500 four to five times a week. But sometimes I am just wasted for the rest of the day. Is that a muscle fatigue thing? If I could I'd swim later at night on my days off and take advantage of that exhaustion, but there isn't daycare at the club then. I don't think I'm experiening a muscle loss, though, but maybe I am.

RE: menopause and muscle mass

Former Member — Wed, 09 Mar 2005 09:40:16 GMT

I am 55 (56 in 3 weeks) and started menopause at an early age (38 or 39) complete with hot flashes and night sweats which were severe and lasted several years. I had a vaginal hysterectomy when I was 41 (unrelated to menopause). I started taking estrogen then and am still taking it. I plan to keep taking it. When I was 42 I was probably in the best shape of my life and I have been a life long athlete. I have lost little to no muscle mass but I work out a lot. I lift weights, run and ride in addition to swimming. I do find it takes longer to recover and I am slowing down a little which is most likely age related.

RE: menopause and muscle mass

phm41 — Wed, 09 Mar 2005 05:11:06 GMT

Jani- do you attribute staying in good shape to taking HRT or to all the work you do with weights/running/biking?

RE: menopause and muscle mass

Former Member — Sat, 05 Mar 2005 15:01:41 GMT

Well, the changes have effective me a little more than you. And I'm only 47 and going to turn 48 in a couple of months. When I rejoin swimming at 45 I slowed down a lot. I swim the same speed I did at 12 years old not 15 years old. I can't stand swimming as much yardage as you do. I'm also over 30 pounds over weight which might explain my problems besides heading toward menopause. I have sweated at nite and have had hot flashes out recently and the last 5 months my periods have been more illregular. Yeah, there are many women that can swim 2 to 5 seconds close to their teen times on 100 yards, on the other hand there are others like myself that are between 15 to 25 seconds slower depending the stroke. I do better in meters, only 13 seconds slower in the 100 meter ***.

RE: menopause and muscle mass

Former Member — Sat, 05 Mar 2005 15:01:40 GMT

RE: menopause and muscle mass

Former Member — Sat, 05 Mar 2005 12:16:48 GMT

Originally posted by phm41 I Would horomone replacement therapy help me there? The doctor prescribed HRT to help prevent osteoporosis. I tried it for a couple of months and found that I felt really blah for two weeks out of every month. It was PMS all over again. Who needs THAT? Getting rid of PMS is one of the benefits!!

RE: menopause and muscle mass

Former Member — Sat, 05 Mar 2005 12:08:12 GMT

This will be a very interesting thread for the women over 50. I have the sleep problems too. My doc thinks swimming in the evening is too stimulating and that may be part of the sleep problem. He told me to swim in the morning. Only problem the pool doesn't open early enough for me to swim more than 30 minutes! I haven't followed his advice on that. Recently there have been weeks when I couldn't get to the pool, so I'm pretty sure it isn't the swimming that is keeping me awake. I have trouble falling and staying asleep even when I don't swim in the evenings. I tried HRT hoping that would solve the sleep problem... no improvement... so I'm no longer doing that. As for muscle mass, I saw an improvement in my muscle mass when I started swimming, doing deep water aerobics/weights and taking CLA. (Oh boy I've openned the worm can again)

RE: menopause and muscle mass

dorothyrde — Sat, 05 Mar 2005 07:26:33 GMT

Originally posted by laineybug This will be a very interesting thread for the women over 50. I have the sleep problems too. My doc thinks swimming in the evening is too stimulating and that may be part of the sleep problem. He told me to swim in the morning. Only problem the pool doesn't open early enough for me to swim more than 30 minutes! I haven't followed his advice on that. Recently there have been weeks when I couldn't get to the pool, so I'm pretty sure it isn't the swimming that is keeping me awake. I have trouble falling and staying asleep even when I don't swim in the evenings. I tried HRT hoping that would solve the sleep problem... no improvement... so I'm no longer doing that. As for muscle mass, I saw an improvement in my muscle mass when I started swimming, doing deep water aerobics/weights and taking CLA. (Oh boy I've openned the worm can again) Not just for those over 50, because we all will be there sooner or later. I have some sleep issues too, and attribute it to peri-menopause(only 43). I also take CLA, but don't know if it helps muscle mass as I have always been muscular. Maybe I should start having my muscle evaluated each year and see if there is a big difference after 50. I do know I get sorer easier now.