Making Peace with the Season You’re In

As I sat down to write this blog, it became clear that I’ve really been going through it this past year. That realization pulled me back to my story — the story of a female athlete and coach navigating change, setbacks, and growth.

Recently, my business coach reminded me how powerful it can be to revisit old writing. So I reread past blogs and noticed something interesting: the last time I wrote about my story was also in February. February of last year.

There’s something about late winter that invites reflection. It’s the in-between season. Not the excitement of January. Not the bloom of spring. Just stillness. A space to look at how things went, how we hoped they would go, and how we understand them now.

This year, that reflection hasn’t been easy.

The past year brought multiple injuries — mostly back-related — along with a frozen shoulder that showed up uninvited. From a fitness standpoint, it felt like I wasn’t moving forward at all. In many ways, it felt like I had taken steps backward.

Before my first back injury, I had numbers in my head:
A 200-pound deadlift.
A 185-pound back squat.
A 125-pound clean & jerk.
Another podium finish at Duathlon Nationals.

I could see it. I could feel it.

And then… none of it happened.

Not one goal.

Was I mad? Absolutely.
Did I feel betrayed by my body? Yes.
Am I still working on letting that go? Every day.

What no one prepares you for is the quiet grief when your body doesn’t respond the way it used to. The grief of slower recovery. Of heavier weights. Of realizing you can’t outwork everything anymore.

And for women, this isn’t just aging — it’s physiology.

Perimenopause can feel like your body rewrote the rulebook without telling you. Hormones shift. Recovery changes. Sleep changes. Stress tolerance changes. And instead of acknowledging that, most of us just push harder. We assume we’re not disciplined enough.

I did.

I trained through pain. I compared myself to a version of me that no longer exists. I felt like I was falling behind — behind my goals, behind my expectations, behind who I thought I should be by now.

But here’s the part that makes this story bigger than injury.

When I couldn’t train the way I wanted to, I poured myself into my business and my relationships. I built. I connected. I grew. In many ways, I reached a level professionally that I’ve been chasing for nearly ten years.

So no — I wasn’t moving backward.

I was just growing in a different direction.

This winter forced me to slow down. And in that stillness, I had to face something uncomfortable: I wasn’t actually doing what I needed to recover. I was operating from pride. From ego. From “I’ve been doing this long enough to figure it out.”

I assumed I knew what was wrong instead of asking, “What’s happening in this season of my body?”

So I finally did. I got evaluated for what’s real right now — not what was true twenty years ago.

Letting go of my old expectations — and the expectations I thought others had of me — felt like peeling off layers of pressure I didn’t even realize I was carrying.

I’m not magically healed. I’m still working through back issues. But now I’m addressing what’s actually in front of me instead of fighting ghosts.

And maybe that’s the lesson.

To the women navigating perimenopause, slower recovery, frustration, or unexpected setbacks: you are not broken. You are not done. You are in transition.

Sometimes the way forward isn’t more discipline.

Sometimes it’s support.
Sometimes it’s reflection.
Sometimes it’s admitting you don’t have it all figured out.

Sometimes strength is allowing yourself to begin again — from exactly where you are.

If you’re in a season where your body feels unfamiliar, where recovery looks different, or where you’re questioning what’s next — you don’t have to navigate it alone. This is the work I care deeply about.

Maybe that’s why February keeps calling me back to my story. It’s the quiet season that asks for honesty. Two years in a row, this month has asked me to pause, to look clearly at where I am, and to release who I thought I was supposed to be.

Maybe February isn’t about evaluating progress at all.

Maybe it’s about making peace with the season you’re in — and trusting that growth is still happening, even when it looks different than you planned.

Year in Motion: Celebrating Wins and Setting Intentions

 

As we approach the end of the year, it’s a natural time to pause, reflect, and celebrate the journey we’ve been on—both in fitness and in life. For many of us, 2025 was a year of movement, growth, and learning how to listen to our bodies in new ways. Whether it was tackling a new training goal, improving mobility, or simply showing up consistently despite the ups and downs, there’s a lot to be proud of.

This year, my blogs have explored a wide range of topics—from navigating diet culture, to overcoming open water fears, to breaking through age-related limitations, and focusing on mobility and recovery. Each month, my goal was to provide insight, guidance, and practical tools to help women over 40 train smarter, stay resilient, and honor their bodies.

As we close out the year, here are a few takeaways to carry with you:

1. Consistency Beats Perfection – Progress is made one step at a time, whether in training, mobility, or mindset. Small wins accumulate into lasting change.

2. Listen to Your Body – Soreness, fatigue, or discomfort is information, not a setback. Honor it, adjust, and use it to grow stronger.

3. Celebrate Non-Scale Victories – It’s not always about PRs or race results. Completing a swim you once feared, mastering a mobility sequence, or simply showing up consistently are wins worth celebrating.

4. Rest is Productive – Incorporating pauses, recovery days, and mobility work isn’t slacking—it’s essential for long-term performance and health.

As we look ahead to 2026, I’m excited to dive deeper into strength, endurance, and recovery strategies tailored for women navigating peri- and post-menopause. We’ll explore how to train smarter, move more freely, and push limits safely—all while honoring the rhythms of our bodies.

Take these final weeks of the year to reflect, move mindfully, and set intentions for the year ahead. Celebrate what you’ve accomplished, and get ready to step into the new year stronger, wiser, and more empowered than ever.

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End-of-Year Checklist for Your Body and Mind

1. Reflect on Wins – Write down at least 3 training or mobility victories from the year, big or small.

2. Prioritize Mobility – Spend 10–15 minutes each day on stretches or exercises you may have skipped during busy months.

3. Plan Rest Days – Schedule intentional recovery days during the holidays to recharge without guilt.

4. Set Intentions, Not Just Goals – Focus on how you want to feel in the new year, not just what you want to achieve.

5. Move for Joy – Include at least one activity this month that makes you feel good—swim, bike, walk, or stretch—without focusing on performance.

Enjoy your holidays! Take this time to relax, reflect, and connect with your family and friends. I’d love to hear about your goals and intentions for the new year—share them with me, and most importantly, go out and enjoy life!

Thank you for being part of this journey with me. If you found this blog or any of my content helpful, please feel free to share it with your friends or anyone you think may benefit. Let’s continue to move, grow, and thrive together into the new year!

Paddling Past Fear: A Journey Around the Santa Cruz Wharf

☕ Let’s Take a Ride Together

Sit back, grab your morning cup of coffee, and let’s go on a little journey together.

Most people who meet me—especially those who train with me—know I’m a very active person. I like doing hard things. Sometimes scary things. That’s been true since I was a kid. I loved being active, but I was often told I couldn’t—or wasn’t allowed to—do certain things, just because I was a girl.

So I pushed boundaries. I’ve driven a motorcycle 110 mph down the highway, jumped out of an airplane at 18,000 feet, and ridden my bicycle downhill at over 50 mph wearing nothing but a helmet and a thin layer of Lycra.

But there was one thing that always eluded me: swimming in Santa Cruz, especially around the Wharf.

🌊 The Fear & the Block

This past month, I did something I’ve been afraid to do for years: I paddled all the way around the Santa Cruz Wharf. What might sound like a fun Saturday to some was, for me, a huge breakthrough.

I’ve had a deep, persistent fear of the ocean for as long as I can remember. So intense, in fact, that I used to fake being sick to get out of it. Sea lions, kelp, sharks, choppy water, powerful waves—it all terrified me. The unpredictability triggered massive anxiety. And since I started doing triathlons in 2012, I found ways to avoid ocean swims altogether, choosing events in rivers or reservoirs where the water felt safer and more familiar.

It wasn’t just fear of the ocean itself. It was fear of freezing up, of drowning, of needing help in front of others. As a coach, that felt unacceptable.

🏄 Slowly, I Returned

But over the past couple years, my role shifted. I began coaching open water swims for the Silicon Valley Triathlon Club. I got myself a stand-up paddleboard (SUP) so I could support my athletes from the water. At first, I stayed close to shore—maybe 200 yards out at most. Each time I paddled out, I focused on calming myself. I’d just sit on the board, feel the water move beneath me, and watch the other swimmers.

Little by little, the anxiety began to ease.

Eventually, one day, I paddled all the way to the end of the wharf—and around it.

Maybe it was the responsibility I felt that day, staying close to my athletes. Maybe it was the years of gradual exposure. Whatever it was, I did it. And when I reached the end of the pier, I cried. I let the emotion roll through me like a wave I’d been holding back for a long time.

🔥 The Bigger Picture: Hormones, Health, and Identity

This moment wasn’t just about conquering a fear. It was the result of something bigger: rebuilding my body and mind over the past year.

I’ve been navigating hormone replacement therapy, relearning how to rest, managing stress, and slowly returning to training. The old “push through it” mindset didn’t work anymore.

When I realized I was in perimenopause—and later, menopause—it all started to make sense. I was exhausted, overwhelmed, battling brain fog, and getting very little sleep. Anxiety became constant. I stopped riding on the road, stopped running in the dark, and I definitely stayed away from open water.

Getting help changed everything.

My regular doctor wasn’t much help—they hadn’t learned anything about menopause (as is sadly common). So I looked elsewhere and found Midi Health. With their support, things started improving. Over the past 8 months, I’ve felt a major shift. The anxiety—which was the hardest part—finally started to lift.

That shift in my mental and emotional state was key. It gave me the clarity, confidence, and courage to finally paddle past the Wharf.

🏖️ The Day I Paddled Around the Wharf

The day I finally did it was during a course preview for Tri Santa Cruz, where the swim goes from Watchtower #3, out and around the end of the wharf, then back into the beach by the Dream Inn.

That morning was... calm. The drive over Hwy 17 was peaceful, not panic-inducing. I arrived early, inflated my board, and walked it to the beach. The ocean was still. The air was cool but not cold. Even the 50+ swimmers—20 of them mine—seemed relaxed and excited.

The water was calm. Barely any surf to wade through. The temperature was a pleasant 64 degrees. The sound of gulls and waves was oddly soothing.

About halfway to the end of the wharf, it hit me: I was actually going to do it. I stopped paddling, turned toward my swimmers, and just sat there. Calm. Present. Watching them move through the water.

I felt that familiar lump in my throat. Let it come. Tears welled up, then passed. And I continued paddling.

When I reached the farthest point—farther from the beach than I’d ever been—I looked back and felt something I hadn’t felt in the ocean before: peace. The kind I’d only ever known during a protected harbor swim in Kona.

I encouraged my swimmers as they rounded the pier and together we headed back toward shore.

💬 Why I’m Sharing This

This wasn’t about crossing a finish line. It wasn’t about going faster or setting a new personal best.

It was about facing a long-standing fear—and getting the help I needed to do it.

Sometimes the help we need isn’t visible. Sometimes it’s not about a training plan or a coach. Sometimes it’s internal: subtle, hidden, and deeply rooted in hormones, identity, or emotional health.

To move forward, I had to name my fear, understand its roots, and find the tools to work through it. For me, it was a mix of time, patience, a supportive community, and yes—hormone therapy.

If you are facing your own version of the Wharf right now—whether it’s physical, emotional, hormonal—you’re not alone.

You’re not broken.

You’re in transition.

And there is a path forward.

Breaking Aging Limits: Why Female Triathletes Over 40 Should Consider Creatine

In 2018, at 41 years old, I was at a personal fitness high. I had qualified to represent Team USA at the World Multisport Championships in Odense, Denmark for duathlon. I was running 6:30-minute miles with ease, holding 21 mph on the bike, and lifting what I thought were heavy weights. I felt strong, fast, and in control.

Then COVID hit.

Like many athletes, my race calendar disappeared, and over the next couple of years, so did some of my fitness. When I decided in 2023 to refocus my training, I expected a bit of rust—but I wasn’t prepared for the storm that followed. Suddenly I was dealing with wildly uncontrolled periods, sleepless nights, severe hot flashes that forced wardrobe changes multiple times a day and night, and—perhaps most frustrating of all—a body that just wouldn’t recover like it used to.

Eventually, I realized I had entered perimenopause.

With that knowledge came change. I began small: limiting screen time before bed, swapping hot coffee for cold fluids in the afternoon, cutting back from four cups of coffee to two, and dialing back processed sugar. Blood work revealed deeper needs—vitamin D, K, B vitamins, and some other stuff I wasn’t ready for.

Even then, the progress was slow—then, I connected with Midi Health, a platform focused specifically on women’s health, and they really know their stuff for women over 40. With their guidance, I added hormone therapy. The combination of lifestyle changes, targeted supplements (omega-3s, iodine in addition to vitamin D, K and a B multivitamin), and HRT was a turning point, but still something was missing. My hot flashes were nearly gone, my brain fog had lifted and the sun was shining through, but I was still sluggish in my training and needed more recovery than ever before. It wasn’t until I added in the BCAA's and creatine as daily supplements that I noticed improvements in my fitness, not just my overall health.

Today, I’m back to running 6:45 miles, biking at 21 mph, and lifting heavier than ever—165-pound back squats and 190-pound deadlifts—at 120 pounds and 19% body fat. And I’m here to say this: creatine was one of the quiet powerhouses in my return to sport.

Triathlon, Aging, and the Female Physiology

According to the Endurance Sports Participant Study by Eventbrite (2014), participation in endurance sports is growing among women, particularly those between 35 and 54. For us triathletes, who juggle the demands of swim, bike, and run, aging brings unique challenges: reduced muscle mass, slower recovery, and fluctuating hormones. These factors make strategic supplementation not just helpful—but potentially essential.

Enter creatine, a supplement long misunderstood as a muscle-builder for male weightlifters. New research suggests it could be just as beneficial—if not more so—for female endurance athletes, especially those tackling the physical and mental rigors of triathlon in their 40s and beyond.

Creatine is More Than a Muscle Builder

Creatine has been pigeonholed as a gym supplement, but the science paints a much broader picture. Studies by Cooper et al. (2012) and Buford et al. (2007) highlight creatine’s role in improving energy metabolism, muscle function, and high-intensity performance. For triathletes—who regularly push through hard intervals and long endurance sessions—these benefits are directly applicable.

But there’s more: Candow et al. (2023) and Rae et al. (2003) connect creatine to brain health, improved memory, and cognitive resilience. That’s especially relevant in triathlon, where focus, pacing strategy, and mental stamina are just as important as physical strength.

Endurance Performance and Creatine

One reason endurance athletes have avoided creatine is the fear of water retention or unnecessary weight gain. But recent studies are challenging that notion.

• The 2023 meta-analysis by Fernández-Landa et al. shows that creatine supplementation enhances endurance performance, especially by improving time to exhaustion and training capacity in already fit individuals.
  
  

• Gras et al. (2021) also found improvements in VO₂ max—a key indicator of aerobic fitness and a cornerstone metric for triathletes.
  
  

These findings are particularly valuable for older women, who may face natural declines in muscle power and mitochondrial function. Creatine can support both, allowing triathletes to maintain intensity in training and efficiency on race day.

Debunking the Myths of Hydration, Cramps, and Safety

Many triathletes have heard myths: creatine causes bloating, cramps, or even kidney issues. However:

• Dalbo et al. (2008) and Lopez et al. (2009) found no evidence linking creatine to dehydration or heat-related performance issues—even in endurance conditions.
  
  

• Long-term studies, such as those by Kreider et al. (2017) and Poortmans & Francaux (2000), affirm creatine’s safety, including in older adults, when taken at recommended doses.
  
  

As for the “bulkiness” myth? While creatine does increase intracellular water in muscle, this doesn’t translate to bloating or mass gain in endurance athletes. In fact, this extra hydration may support thermoregulation—a bonus during hot races or long bricks.

What About Women Specifically?

Historically, most supplement research has focused on young men. But that's changing. As Antonia et al. (2021) note, many outdated creatine misconceptions are rooted in research that didn’t include women.

Emerging data shows creatine may offer unique benefits for women, particularly those in perimenopause or menopause. Hormonal shifts impact both muscle and brain function—areas where creatine can offer meaningful support. Bemben & Lamont (2005) suggest creatine may enhance neuromuscular performance during aging—a crucial edge for any triathlete facing the grind of multiple disciplines.

Practical Guidelines for Female Triathletes Over 40

If you're a woman over 40 training for triathlons or other endurance events and considering creatine, here’s what science recommends:

1. Start with 3–5 grams per day: No need for loading phases. Just a small, consistent daily dose.
   
   

2. Stay hydrated: Standard triathlon/endurance sport hydration practices apply, but creatine doesn’t require extra precautions.
   
   

3. Be consistent: Benefits accrue over time, so daily use (not just around races) is key.
   
   

4. Pair it with strength and interval training: Creatine shines when combined with demanding workouts—just like the ones in your training plan.
   
   

Fueling the Next Chapter of Your Over 40 Body

For the growing community of female triathletes over 40, creatine supplementation offers a compelling, science-backed way to optimize training, enhance recovery, and support long-term brain and muscle health. It’s not about chasing youth—it’s about powerfully supporting the body and brain through smart, intentional fueling.

If you need actual results, look at mine. Remember I mentioned I have declining brain function, weakness, increased need for recovery, and after adding in a consistent 5g of creatine, daily, for about 2 months I really started to feel the difference.

Triathlon is as much about resilience as it is speed—and creatine may just be another tool in your endurance toolkit, helping you push longer, recover faster, and stay sharp from swim start to finish line.

1. Eventbrite Report. (2014). Endurance Sports Participant Study. Retrieved from https://eventbrite-s3.s3.amazonaws.com/marketing/britepapers/Endurance_Report_Survey.pdf

2. Cooper, R., et al. (2012, July 20). Creatine supplementation with specific view to exercise/sports performance: an update. Retrieved from https://pubmed.ncbi.nlm.nih.gov/22817979/

3. Buford, T., et al. (2007, August 30). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/

4. Candow, D., et al. (2023, June 27). “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function. Retrieved from https://pubmed.ncbi.nlm.nih.gov/37368234/

5. Rae, C., Digney, A., McEwan, S., & Bates, T. (2003, October 22). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/

6. Fernández-Landa, J. et al. (2023, May). Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/36877404/

7. Gras, D., et al. (2021, December 3). Creatine supplementation and VO2max: a systematic review and meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34859731/

8. Dalbo, V. et al. (2008, July). Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Retrieved from https://pubmed.ncbi.nlm.nih.gov/18184753/

9. Lopez, R., et al. (2009, April). Does Creatine Supplementation Hinder Exercise Heat Tolerance or Hydration Status? A Systematic Review With Meta-Analyses. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657025/

10. Kreider, R., et al. (2017, June). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Retrieved from https://pubmed.ncbi.nlm.nih.gov/28615996/

11. Poortmans, J. & Francaux, M. (2000, September). Adverse effects of creatine supplementation: fact or fiction? Retrieved from https://pubmed.ncbi.nlm.nih.gov/10999421/

12. Antonia, J., et al. (2021, February).Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Retrieved from https://pubmed.ncbi.nlm.nih.gov/33557850/

13. Bemben, M. & Lamont, H. (2005). Creatine supplementation and exercise

performance: recent findings. Retrieved from

            https://pubmed.ncbi.nlm.nih.gov/15707376/

My Story: The Beginning of Perimenopause and How I Dealt With It

If you're like me, maybe you’ve been going through the issues that arise during perimenopause, but didn't recognize that's what was happening. You might not have known the reason you aren't sleeping well at night, having difficulty feeling comfortable in mild to moderate temperature changes, have GI bloating, or a slew of other things that may actually be associated with perimenopause. Or, perhaps you’ve noticed your body's ability to train the way you did last year is just not the same. Yep, another issue related to perimenopause.

Recognizing the Signs of Perimenopause

I didn't recognize the signs, even though I work with women and tell them about this stuff all the time. Can you believe that? Why did this happen? Why did I not know when it was happening to me that it was perimenopause and not just stress related, or as many people say, it's just in your head. Yep, women are given that response so often it's infuriating.

I didn't realize the issues because I was so focused on other things, as so many women are. I didn't have time to really feel into my own needs. And when I did, all I had time for was catching up on sleep, or trying to. Another perimenopause related symptom is difficulty getting to sleep and or staying asleep, I had the latter.

The Dismissal of Women's Symptoms in Healthcare

All this started for me near the end of 2022. It started with irregular periods. Irregular in both amount of time they would last, to amount of blood loss, to the increasing pain getting so bad I was getting migraines, vertigo, and nausea from them. I just figured it was because I wasn't sleeping well. So I ignored it. I did mention to my doctor my lack of sleep issues, and I was just told to take some melatonin. I was NEVER asked about any other symptoms, nor did menopause come into the conversation.

A year later, summer of 2023, I was noticing my body getting smaller. And not in a good way. I've always been lean but muscular. My muscles were getting smaller with the same amount of lifting and training. To top it off, I was having debilitating hot flashes, to the tune of a dozen or more a day, and they were so bad that I would pack extra clothes with me to work to change when I needed. What the hell! This was when I knew something was wrong. Again I went to my doctor, and again I was never asked further questions, nor was I told it might be perimenopause. Keep in mind I was 45 at the time, so well within the range for it to start. Instead this time I was told to take black cohosh (supposedly for the hot flashes) and keep taking melatonin. I never did take melatonin, just too many possible side effects.

Searching for Answers: My Journey to Understanding

At this point it has been over a year of suffering. I had enough of no one caring, and no one with knowledge to help me. At that point I met with a friend of a client. Unbeknownst to me this person just happened to be involved with Midi health. After meeting with her, I filled out one of their intake forms and made an appointment. This was the beginning of some major positive changes and much relief.

At first I was resistant to taking hormones. Not because of any fear of cancer, but instead I feared how much it would cost to go on this, and what if the US took away my ability to access the hormones. I didn't want to have to go backwards. So my goal was to see if doing more conservative things would help me. During the next 10 months, we tried several different protocols to deal with the hot flashes, inability to sleep, brain fog/memory issues, anxiety and muscle loss. It just wasn't working. I also passed the point of no period for 12 straight months and was now considered to be post menopause.

What Are My Options?

I'd had enough and chatted with a new amazing health care professional who understood me and my issues. We did a full blood panel. I'm telling you they took 12 vials of blood. I learned that in addition to my hot flashes, muscle loss, and memory issues, I also had high cholesterol (high on the bad stuff and low on the good stuff), low iron, no estrogen or testosterone, and had huge platelets that were causing my lightheadedness and a couple other things. At this point it was time to make a decision on hormones to help even all those issues out, or take nasty medications that have so many other side effects it makes your head spin.

Hormones, Nutrition, and Strength Training: A New Approach

I've now been on a low dose of estrogen and progesterone for 6 months in addition to daily creatine, BCAA's, no processed food (super hard to do), more protein, Omega3 and Iodine, and have had a complete end to the hot flashes. Yay, no more multi outfit days, unless I'm riding, running and lifting. I've also stopped losing muscle mass, but not yet put any on. My brain fog is nearly gone, and I'm sleeping again.

We will do another blood test in 3 more months to check in on the cholesterol and other issues, but for now I'm feeling back to normal. Or my new normal. I'm still training hard, and in fact am lifting more than I have been in the past, 180 pound deadlifts and 160 pound squats. I'm also putting out more power on my bike and in my runs because of my extra time in the gym.

Advocating for Yourself: Finding the Right Support

If you're like me and are having trouble with not feeling yourself, don't let a doctor tell you you're fine and just take melatonin or whatever they try to pass off on you. Look for someone else, someone with the training and knowledge in peri and post menopause. You wouldn't go get a coach that only coaches soccer to train you as an endurance sport athlete, so why get a doctor who isn't trained in your needs to care for you?

The Impact of Sleep on Performance for Menopausal Triathletes

Sleep disturbances are prevalent during the stages of perimenopause and even into menopause, and their impact extends beyond nighttime restlessness. Poor sleep quality and insufficient sleep can contribute to multitudes of health conditions in women, including cardiovascular disease, cognitive impairments and mental health issues.

Not getting enough sleep can affect all areas of your life. Lack of sleep can make you feel even more irritable or depressed, might cause you to be more forgetful, and can even lead to falls. Research now suggests that waking from sleep may trigger hot flashes, rather than a hot flash waking you from your sleep.

In addition to the above mentioned issues, the physiological issues that arise from lack of sleep during menopause can be:

• Insufficient sleep can contribute to cardiovascular disease, cognitive impairments, and mental health issues.

• Sleep loss can increase appetite and can lead to weight gain. 

• Sleep loss can affect metabolic health, including energy expenditure, body adiposity, and eating behaviors.

• Sleep loss is prevalent in postmenopausal women and is 2 to 3 times more likely than in younger women.

• Menstrual cycle disruption. Sleep loss affects the hormone leptin, which is produced in lower quantities when women don't get enough sleep and in turn it affects ovulation.

All of those will significantly affect your ability to train, and maintain your fitness in whatever sport you are trying to participate in. Instead of suffering, there are things you can do. The following is a list of easy to control things that may help you sleep better and thus be able to maintain your fitness.

• Create a sleep schedule: Try to go to bed and wake up at the same time each day. 

• Avoid napping: Napping in the late afternoon or evening can make it harder to sleep at night. 

• Avoid heavy meals and caffeine: like coffee, tea, and chocolate, close to bedtime. 

• Avoid alcohol: Even small amounts of alcohol can make it harder to fall asleep and stay asleep. 

• Create a bedtime routine: Try reading, listening to music, or taking a warm bath before bed. 

• Keep your bedroom comfortable: Make sure your bedroom is a comfortable temperature and as quiet as possible. You can also try using 100% cotton or bamboo sheets to feel cooler. 

• Avoid screen time: The light from devices like TVs, computers, and phones can make it harder to fall asleep. 

• Exercise regularly: Regular exercise can help improve sleep, but avoid exercising right before bed. For some this causes a rise in metabolic rate for hours 

• Try relaxation techniques: Relaxation techniques can help stimulate the body's parasympathetic nervous system, which helps you slow down and prepare for sleep. 

• Consider hormone replacement therapy: Hormone Therapy (HT) can help with hot flashes and other menopause symptoms, which can lead to more restful sleep. 

For me I’ve changed a few of the above suggestions with much benefit, such as avoiding big meals, caffeine and alcohol close to bedtime. I’ve stopped all screens about an hour before bed, and just recently started hormones, and so far my hot flashes have nearly gone away (I was having a couple dozen a day, plus a couple changes of clothes throughout the day), and I can sleep again!

If you are still having trouble sleeping it may be time to talk to your doctor. If your doctor isn't listening or just saying to take melatonin or get a white noise machine, it’s time for a new doctor. That new doctor can be found through NAMS, North American Menopause Society, or reach out to Midi Health. Both of these places are where you will find doctors who have been trained in everything menopause, and that’s their wheelhouse. They care about treating you and listening to your very individual issues and needs. One thing most people don’t realize is that doctors, including ObGyn's, don't get much, if any, menopause training. So stop seeing someone who isn’t trained in your needs.

There are plenty of communities out there to join and share your stories, and hear others. My favorite is the Feisty Media Menopause group on Instagram and Facebook, which I am a part of. I enjoy reading about others journeys and sharing mine. It's a group of women 40+ who are experiencing the plethora of peri and postmenopausal symptoms. Who knows, you may resonate with one that leads you to getting the health care direction you need. Just know you are not alone, so stop suffering alone. In fact stop suffering. Get the help you deserve.

Further reading here

Sleep and Sleep Disorders in the Menopause Transition: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6092036/

Why your sleep can really suck during menopause: https://www.feistymenopause.com/blog/why-your-sleep-can-really-suck-during-menopause#:~:text=Common%20Causes%20of%20Fragmented%20Sleep%20in%20Menopause&text=Avoid%20eating%20a%20big%20meal,earplugs%20and%20an%20eye%20mask.Hot Flashes: https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do#:~:text=Hot%20flashes%2C%20especially%20night%20sweats,sleep%20aids%20such%20as%20melatonin