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Home > Slideshows > Marathon Runner Top Questions

Nutrition for Menopausal Runners?

Marathon Runner Top Questions

“As a runner who has entered menopause, what is the best diet for me to follow? Would eliminating certain foods help me with some of the symptoms of menopause: not sleeping, night sweats, and weight gain in the abdominal region?” - Natalie

"Menopausal women doing marathons aren't that different from other women," advised Dr. Josh Umbehr of AtlasMD. "They will have a slower metabolism because we know that metabolism slows 1-2% per year, due to decreases in muscle tissue. Lean muscle can be added even into the 9th decade so the slower metabolism can be improved. Basic calorie intake/output rules still apply.”

He notes one caveat is for women suffering low estrogen may struggle with fatigue and weakness. He advises working with a physician to improve this. He also referenced common pre-menopausal remedies like black cohosh and soy for nutrition, saying specific diets for menopause "are not well studied or not very effective."

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