ASK THE EXPERTS
Dr FIONNUALA McHALE, Specialist in Functional Medicine
QI’m menopausal – how are my shifting hormone affecting my ability to get fit? The decline in hormones in your 50s can certainly have an impact on fitness and your sense of wellness. Though it’s well known that testosterone levels decline in men, many of us forget they change in women too. Not only does this have an impact on your ability to build muscle and keep it, but your motivation to exercise may also take a dip. So it becomes harder to find that psychological energy to go for a walk or to the gym. However, there’s a lot that can be done to minimise symptoms such as low mood, reduced libido, weight gain and loss of drive. I like to get women focused on eating whole, nutrient-dense food with a focus on green veg (broccoli, kale, asparagus) at each meal, ensuring optimal protein intake and, while I don’t recommend low or no-carb diets at this age, I do suggest timing carbs to regulate the adrenal hormone cortisol. For example, avoiding carbs for breakfast and spreading them evenly through the day works well for mood, motivation and fat loss for most women. In terms of exercise, resistance-based training is gold standard for this age. It offsets many of the symptoms of menopause and reduces body fat. I also recommend meditation which has a huge impact on the adrenal gland which are working overtime to make up for declining hormone production in the ovaries.
CREDE SHEEHY KELLY, Sports and Performance Psychologist
QHow do I stay motivated? I always lose enthusiasm after a week or so It is the mind, not the age or the body that can be your biggest stumbling block. Fears of injury, being self-conscious about your body shape, worrying you will be the oldest in the class or even just not knowing where to start, can all thwart your best intentions. But with a practical plan, an overactive mind doesn’t need to stop you getting active. Be specific about your goals. The first hurdle that you can fall at is not being specific enough about what you want to achieve. Does your version of ‘getting fit’ mean swimming 50 lengths of the pool or having the stamina for a long walk through the woods? The clearer you are about your goal, the more likely you are to reach it. Motivation comes from seeing results. Set yourself up for success by identifying smaller daily or weekly targets that you know are achievable. If swimming 50 lengths is your long-term goal, a good start would be setting a target to turn up to the pool twice in the first week. There are lots of apps that can help you set targets and track progress. Map My Run and Couch to 5K are helpful for taking up running. A general app like Productive–Habit Tracker can help you stay motivated to keep up a good habit. Then, make it fun. Getting fit doesn’t have to feel like hard work. Pick something you enjoy. Once you start, you’re well on your way to improving fitness.