Menopause Archives - Athletes Sanctuary

PFAS Health Risks: Symptoms to look for

athletesanctuary — Thu, 23 Oct 2025 02:30:46 +0000

PFAS exposure in Australia poses serious health risks including immune disruption, hormonal imbalance, and increased cancer risk. Athletes and health-conscious consumers can reduce exposure by switching to PFAS-free cookware, clothing, and cosmetics.

Per and polyfluoroalkyl substances (PFAS) are synthetic chemicals used to make products resistant to water, oil, and heat. Known as “forever chemicals” due to their persistence in the environment and human body, PFAS are increasingly linked to adverse health outcomes. In Australia, PFAS contamination has been detected in higher levels near defence sites, airports, and industrial zones, raising concern for communities and health-focused individuals.

PFAS Exposure and Health Risks

PFAS accumulate in the body over time and contribute to a range of health effects. For athletes and active individuals, these risks are particularly concerning due to the potential impact on immune function, hormone regulation, and cardiovascular health.

Immune system suppression: PFAS exposure may reduce antibody response to vaccines and impair immune resilience (Bline et al., 2024).
Hormonal disruption: Thyroid function and reproductive hormones, reducing energy levels, metabolism, and fertility (Teymourian et al., 2021). Evidence points towards delayed menstruation in girls, and earlier menopause.
Neurotoxicity: Cognitive and behavioural changes, potentially affecting focus and recovery (Nannaware et al., 2024).
Cardiovascular effects: High cholesterol, blood pressure, and risk of heart disease (Wen et al., 2023).
Cancer risk: Kidney and testicular cancers (Teymourian et al., 2021).
Kidney issues: Higher levels of uric acid and reduced kidney function

Common Sources of PFAS in Daily Life

Non-stick cookware such as Teflon pans
Waterproof and sweat-resistant activewear and outdoor gear
Stain-resistant carpets and upholstery
Cosmetics including foundation, mascara, and lipstick
Food packaging like grease-resistant wrappers e.g protein bar wrappers
Cleaning products and firefighting foams
Contaminated water from groundwater, bore water and seafood produced in contaminated water

Safer Alternatives to PFAS-Containing Products

Here are practical recommendations for switching to PFAS-free alternatives:

Cookware: Choose stainless steel, cast iron, or ceramic-coated pans instead of non-stick varieties.
Athletic wear: Opt for natural fibers like organic cotton, bamboo, or PFAS-free synthetics. Brands now label PFAS-free gear.
Cosmetics: Use clean beauty products certified PFAS-free. Check ingredient lists for fluorinated compounds.
Food packaging: Store food in glass or stainless steel containers. Avoid microwave popcorn bags and fast food wrappers.
Cleaning products: Use eco-certified cleaners without fluorinated surfactants.

At present the Australian Government does not support testing of PFAS exposure through medicare. PFAS pose a significant health risk, especially for athletes and wellness-focused individuals. By understanding exposure sources and making informed swaps, you can reduce your PFAS burden and protect long-term health.

Get in touch to discuss your current levels of PFAS and other toxin exposure.

Protein Pacing for Energy, Muscle, Metabolism, and Weight Loss

athletesanctuary — Wed, 24 Sep 2025 07:17:09 +0000

Do quick fixes and restrictive diets really facilitate weight loss? Yes and NO.

In the short term, yes….you will likely lose weight, on the scales but most people regain any weight lost as soon as restriction ceases. Most crash diets restrict food volume and all nutrients and leave you deprived of energy, muscle, brain function, joy and slow down your metabolism.

What if the key to long-term health and vitality lies not in deprivation, but in nourishment? Enter a balanced wholefoods diet and protein pacing, an approach based on science to fuelling your body with purpose.

What Is Protein Pacing?

Protein pacing is the practice of evenly distributing quality protein throughout the day. Instead of consuming most of your protein at dinner, this method ensures a steady supply of amino acids to support metabolism, muscle repair, and satiety across 4-6 meals and snacks.

Research suggests 20–40 grams of protein per meal and 10-20grams per snack, with a total daily intake of approximately 1.4–2.0 grams per kilogram of body weight. This consistent intake helps maintain lean muscle, boosts energy expenditure through the thermic effect of food (TEF), and supports overall metabolic health.

Big gains for protein-pacing athletes

Enhanced Muscle Protein Synthesis
Regular protein intake maintains a steady supply of amino acids, optimising muscle repair post-exercise.

Improved Recovery. Spaced protein consumption supports continuous tissue repair, reducing soreness and enhancing recovery between training sessions.
Preserved Lean Muscle During Fat Loss. Especially during calorie deficits, protein pacing helps retain muscle mass, which is metabolically active and crucial for performance.
Stable Energy and Blood Sugar. Balanced meals with protein help regulate blood glucose, reducing energy crashes and cravings.
Enhance Immunity. Low protein intake can impair immune cell function, reduce antibody production, which help combat bacteria and viruses. Adequate protein enhances immunity and prevents and reduces the severity of infections.

Sustainable Weight Loss

Protein is more than a macronutrient. Unlike carbohydrates or fats, protein requires more energy to digest, subtly increasing your daily calorie burn. But its real power lies in satiety, blood sugar stabilisation and muscle preservation.

Studies show that individuals following a protein-pacing diet have reduced hunger and fewer cravings compared to those on calorie-restricted diets. Feeling fuller for longer naturally leads to lower overall calorie intake without the emotional toll of restriction.

Protein pacing helps preserve lean muscle mass during weight loss. Muscle is metabolically active, meaning it burns more calories at rest than fat. Prioritising protein especially alongside resistance training protects muscle and keeps your metabolism strong and resilient.

Protein pacing helps menopause

Menopause brings significant changes in body composition, including increased fat mass and reduced muscle mass. As oestrogen declines, protein becomes even more critical for maintaining strength, metabolism, and satiety.

Protein pacing supports muscle protein synthesis, reduces cravings, and helps manage weight gain during this transition.

How to Implement Protein Pacing

Include protein in each meal or snack.

Choose a variety of quality protein sources: legumes, tofu, tempeh, eggs, dairy, fish, lean chicken, beef, lamb and kangaroo cuts, or fortified plant-based options. Quality protein powders can be beneficial for active individuals who have high protein requirements. We stock a range of popular protein powders with delicious flavours. Our guide to the best protein options provides additional recommendations.
Pair with resistance training to maximise muscle retention.
Space protein-rich meals evenly across the day every 3–4 hours.
Tune into satiety cues—protein helps you feel satisfied, not stuffed.
Always include healthy fats and complex carbs to support energy and satiety alongside protein.
Include protein as part of a balanced wholefood diet with a variety of raw and cooked vegetables, fruits and wholegrains.
Always choose real food over processed. For example a lean chicken breast and a packaged protein bar are NOT equivalent in terms of beneficial nutrition.

Protein pacing is a simple strategy that can make a massive impact. It is the most effective and sustainable weight loss and energy boosting strategy we recommend in clinical practice as part of our holistic approach. For personalised support and further information, book an appointment.

Creatine for women

athletesanctuary — Wed, 13 Aug 2025 04:54:40 +0000

Creatine is naturally produced by the body and found in foods such as red meat and seafood. It's also one of the most popular and well-researched dietary supplements, particularly for athletic performance and muscle growth.

Creatine is not just a supplement for strength building or gym junkies; it is also useful for women in general. Creatine can assist with endurance, memory and cognitive function, depression, bone health, women’s hormonal health, and menopause.

5 benefits of creatine for women:

#1: Improve Endurance and Performance

Creatine is known for helping muscles regenerate ATP, the cellular fuel that powers short bursts of movement. While much of early research focused on strength, studies have found benefits for endurance, too.

One recent systematic review analysing active women in 16 studies reported improvements in anaerobic capacity (high intensity power and sprints) and in aerobic outcomes over 12 weeks, however, not all studies report consistent findings. Studies have indicated that creatine may reduce the frequency of dehydration, muscle cramps, and other injuries in active women.

#2: Support Brain Health — Clarity Under Pressure and Brain Power

Creatine plays a key role in cellular energy metabolism, especially in tissues with high energy demands—like the brain. Creatine may reduce oxidative stress and support mitochondrial function, which is crucial for long-term brain health.

Creatine may support cognitive resilience, memory and cognition, especially when under stress or when sleep deprived and during periods of high cognitive load as shown in trials using 5 grams for 6 weeks.

#3: Mental and physical energy

Creatine can assist with how we manage mental fatigue, multitasking, and stress resilience.

A recent review looking at creatine use in women found improvements not just in physical performance, but also in mental energy.

#4: Support hormonal changes

Hormonal shifts can influence mood, energy, recovery, and cognition. Creatine has shown promise in buffering some of those changes. It may help buffer fatigue and support exercise performance, especially in the luteal phase of the menstrual cycle. Early studies often ignored menstrual variability, but newer research is more cycle-aware.

Women who supplement with creatine may experience better power output, recovery, and consistent energy during high‑intensity training. Creatine may preserve lean muscle mass, improve bone health, enhance cognitive function and alleviate depressive symptoms in menopause.

#5: Promise in pregnancy

A 2025 analysis of creatine use across the female lifespan highlighted opportunities for brain and mood support during hormonal transitions, including pregnancy. Emerging evidence suggests creatine may support foetal development, maternal energy metabolism, and neuroprotection. Creatine shows promise in reducing oxidative stress and supporting placental function; however, further research is required to determine clinical applications in pregnancy.

Key Takeaways

For sportswomen seeking an edge: Creatine supports more than strength—it can elevate endurance in anaerobic and (in some cases) aerobic activities.
For those juggling mental load: It helps when you're carrying both physical and cognitive demands, and may help achieve better brain health, sharper focus, and reduced fatigue.
For women across life stages: Creatine may lend support to mood, energy, and recovery during hormonal shifts - whether menstruating, peri-, or post‑menopausal.
Vegetarians: Creatine may be beneficial for active vegetarians and vegans, particularly those who do a lot of high-intensity sports.

Form

We suggest creatine monohydrate, as it has the best safety record, is the most studied and has the most scientific backing in terms of performance. It is also most affordable. We love the new naturally flavoured Switch creatine, available in our shop.

Dosage

Between 2-5 grams per day has shown benefits without gastrointestinal side effects. Dosages of 5 grams have shown benefits in studies when used for a minimum of 4 weeks. One meta-analysis found no significant difference in cognitive benefits between short- and long-term supplementation periods.

Potential Side Effects and Safety

Creatine is considered safe for most healthy individuals when used at recommended doses. Weight gain, water retention and gastrointestinal issues can occur in some circumstances.

Creatine draws water into muscle cells, which can lead to a temporary increase in body weight. This is a normal and expected effect, not an increase in body fat.

High doses (20 grams per day) especially during a "loading phase," can cause stomach upset, bloating, or diarrhea in some individuals. When taken at the standard maintenance dose of 3-5 grams per day, these side effects are less common and are generally not a significant concern.

Creatine’s application for various sports and genders is rapidly evolving. Most studies to date have been completed on male participants and highlight the need to better understand the varied needs for women. Irrespective of this expanding knowledge base, one thing is for sure - creatine is here to stay.

At the Athlete Sanctuary, we believe in nourishing the whole athlete—the body, the mind, the emotions. Creatine, when used thoughtfully alongside training, nutrition, rest, and support, embodies that holistic intent. It’s not a quick fix, but like a trusted friend, it helps steady you through high-intensity sessions, mental load, and hormonal tides.

As with all supplements, check with your health professional before self-prescribing.

The sweet trap - the real cost of hidden sugars

athletesanctuary — Wed, 20 Nov 2024 05:14:29 +0000

Despite its sweetness, sugar is far from kind to our bodies. A 2023 report by the Australian Bureau of Statistics (ABS) revealed that the average adult consumes 14 teaspoons of added sugar daily—nearly double the recommended amount (ABS, 2023). The excess is primarily due to hidden sugars in foods considered "healthy", like granola, yoghurts, and many savoury sauces. This can be especially problematic for midlife women, as metabolism and hormone changes already present enough challenges.

As we age, we become far more susceptible to issues with managing healthy blood sugars, inflammation and metabolic inflexibility. Sugar contributes to afternoon energy slumps, fatigue after meals, sugar cravings and central weight gain (especially after 50 years of age). Left untreated, blood sugar levels, insulin, and triglycerides rise, increasing the risk of diabetes and cardiovascular disease.

The real cost

The actual cost of sugar is much higher. Not only does it impact our physical health, but also our mental health. The truth is, sugar doesn’t just spike your energy; it hijacks your brain chemistry, contributing to issues like brain fog, adult ADHD, and disruptions in dopamine regulation. A study published in the Australian Journal of Psychology in 2022 found that individuals with diets high in added sugars were 30% more likely to report symptoms of anxiety and depression (Smith et al., 2022). The connection lies in sugar’s inflammatory properties, which can disrupt the gut-brain axis—a key player in mood regulation.

At first glance, sugar seems like an innocent indulgence. It provides quick energy and, for a moment, can make us feel good—thanks to its influence on dopamine. Dopamine, often called the "feel-good" neurotransmitter, plays a critical role in motivation, focus, and emotional regulation. However, regular overconsumption of sugar causes an overstimulation of dopamine receptors, leading to desensitization over time.

This means the brain requires more sugar to achieve the same "feel-good" effect, setting the stage for a harmful cycle. Sugar activates the same reward pathways in the brain as drugs, leading some experts to classify it as an addictive substance. Adults with ADHD often experience heightened sensitivity to dopamine dysregulation, which may exacerbate symptoms such as difficulty focusing, impulsivity, and mood swings. A diet high in hidden sugars can further amplify these challenges.

Hidden Sugars

Hidden sugars can be tricky to spot because they don’t just appear in desserts and lollies. Many high-sugar foods are marketed as healthy, which can be particularly misleading.

Some of the biggest hidden sugar culprits include:

Low-fat products: In an attempt to make low-fat items taste good, manufacturers often add sugar.
Sports drinks and juices. These can contain more sugar than a soft drink, even when labelled as “natural.”
Flavoured yoghurts: Many assume yoghurt is healthy, but flavoured varieties can have up to 20 grams of added sugar.
Condiments: Barbecue sauce, ketchup, and even salad dressings can be surprisingly high in sugar.

But I love chocolate!

When sugar alternatives are on hand, you don't feel like you are missing out or denying yourself life's simple pleasures.

Our top 10 common alternatives to high-sugar foods and drinks:

Choose whole foods over packaged meals and take-away. The less processed, the better. Whole fruits, vegetables, lean proteins, and whole grains are the cornerstones of a sugar-smart diet.
Switch lollies for fruit for additional vitamins, antioxidants and fibre.
Switch soft drinks or juices for mineral water with fresh lemon slices and mint.
Switch processed muesli for homemade bircher muesli.
Switch high-sugar sports drinks for coconut water.
Switch high-sugar dairy products for unsweetened products.
Choose fresh herbs and spices like basil, coriander, rosemary, dill, parsley and thyme over processed condiments and sauces.
Make our raw chocolate chia mousse instead of store-purchased desserts.
Sip an adrenal chocolate drink instead of hot chocolate, milo or iced chocolate drinks. Adrenal is a naturally sweetened magnesium drink with adaptogens such as ashwagandha, which help reduce cortisol and stress.
Get creative with chocolate making with our delicious Beetroot chocolate bliss balls.

Different names for sugar

Sugar can crop up in so many unexpected places and under many different names, which can make it really hard to accurately assess just what’s in a list of ingredients! To help you work out what’s actually sugar in disguise, I’ve put together a handy cheat sheet outlining all the different hidden sugars you might come across, and alternative names you may not have known!

The issue of hidden sugars isn’t just a dietary concern; it’s a doorway to broader conversations about health and ageing. Reduce your sugar intake with compassion, and don’t hesitate to seek resources and support. For more insights on the best choices for fueling your body and mind, contact us.

Myths of menopause – let's unpack the truths

athletesanctuary — Thu, 24 Oct 2024 04:18:38 +0000

All women experience menopause differently. Symptoms, severity, and duration can differ based on genetics, lifestyle, and overall health. Before we explore the myths of menopause, our clinical experience suggests two common truths exist for women going through this transition.

Genetics

Mothers and daughters may experience a similar menopause transition. While this may be true, it’s not a guarantee. Studies indicate that approximately 50-85% of the variability in the age of menopause is due to hereditary factors. Genetics play a significant role in determining when menopause begins; however, your symptoms may vary if your environmental influences, such as stress, have been different. Lifestyle choices (such as smoking, diet, and exercise) and medical conditions can also influence the timing and experience of menopause. So, while family history gives some clues, it’s not the only factor. Typically, women start to notice changes in peri-menopause, which kicks off commonly between 45-55 years.

Stress

Stress plays a significant role with menopause. Stress can influence menopause in several ways. Chronic stress raises levels of cortisol, the body’s primary stress hormone. Elevated cortisol can interfere with the balance of reproductive hormones like estrogen and progesterone. This hormonal imbalance may lead to irregular menstrual cycles or even an earlier onset of menopause for some women. Stress will also further worsen symptoms associated with menopause, such as sleep, brain function, mood changes and fatigue. Managing stress through adaptogens (natural medicines that help the nervous system adapt to stress), mindfulness, balanced exercise, and relaxation techniques helps to rebalance the nervous system and reduce many symptoms associated with the menopausal transition.

While these truths exist, there are also a plethora of false myths around menopause that can lead us down the wrong path.

Five menopause myths

All women experience hot flushes: Although the Australian Longitudinal Study on Women's Health reported that 70% of Australian women experience hot flushes, not all women will experience them. The severity and frequency of hot flushes vary. Some women get the occasional sensation of heat, while others have frequent nighttime hot flushes that drench the bed linen. If untreated, some women report hot flushes for over 7 years. Naturopathic interventions and conventional support can be very effective at reducing hot flushes. As mentioned in a recent blog, cold water therapy is also one of our favourites.
Menopause means the end of sex life: While some women experience changes in sexual function due to hormonal shifts, vaginal dryness, and infections, this doesn't mean the end of a fulfilling sex life. Many women manage symptoms like vaginal dryness or lowered libido with natural treatments or lifestyle adjustments and enjoy a healthy sex life well into their senior years.
Menopause causes weight gain: While hormonal changes can influence metabolism and fat distribution, weight gain is not inevitable. Some women lose weight after finding suitable treatment and adopting healthy lifestyle changes. We can’t blame hormones for everything! Our food and alcohol intake, stress management, over-commitment to helping others, and subsequent lack of self-care can amplify metabolic changes and contribute to weight gain. Mental health issues and metabolic changes related to blood sugar control and insulin also make women more susceptible to central weight gain.
Menopause only affects physical health: While menopause is often associated with physical symptoms, it also includes a complexity of emotional and mental health components. Mood swings, irritability, mental fatigue, anxiety, reduced ability to cope with everyday situations, and depression are common in this life transition. For some women, it brings about a sense of freedom from the responsibilities of raising a family, while for others, it triggers grief over the loss of their youth. Sleep issues may further contribute to mental health challenges. Many women find a holistic support team is very beneficial for the mental health aspects of menopause.
I won’t fall pregnant once menopause starts: Until menopause is complete (defined as 12 consecutive months without a period), it's still possible to become pregnant during perimenopause. Although the rates of conception significantly reduce after 40 years, women can and do fall pregnant during this life transition. We encourage you to discuss this with your partner and plan accordingly.

Menopause is often a time of significant life changes, during which several important aspects of a woman’s life come up for review—health, career, personal relationships, and family. On top of the emotional demands, it can be very challenging for women to experience uncomfortable or embarrassing physical and psychological symptoms that may impact their work and personal lives.

Nutritional needs also shift during menopause, and key nutrients such as protein and iron can be affected by changes in gut health, which is often influenced by stress, hormone fluctuations, and dietary habits. Maintaining regular intake of protein and iron is crucial for energy, brain function, and overall vitality. Include iron-rich snacks and recipes like the ones we prepared for you in our Iron Rich Snacks e-recipe book to support your body through this transition.

The good news is that this time also presents an opportunity for lifestyle changes that improve long-term health outcomes. At the Athlete Sanctuary, we offer comprehensive support and a balanced and open perspective for women undergoing this transition. We aim to help you navigate this life stage transition with minimal interruptions to your lifestyle and with positive long-term health outcomes.

For personalised support and further information, book an appointment.

Long-term Benefits of Cold Water Therapy

athletesanctuary — Tue, 02 Jul 2024 07:30:19 +0000

Cold water therapy is increasingly popular in Australia, particularly among athletes and wellness enthusiasts. A survey indicates that many Australians are adopting cold water immersion practices, with many using it for muscle recovery, mental health benefits, and overall well-being. According to Pursue Performance, approximately 82.6% of users engage in cold plunges 5-7 times per week, highlighting its regular use in personal health routines.

In my hometown of Torquay, cold water therapy boomed during COVID lockdowns. Groups such as “Torquay Ocean Waders” became conduits for community connection through ocean dipping and then coffee sipping outside the local Salty Dog café. This sense of community, based on an ethos of adventure, social connection, and a positive attitude, has grown to 1800 members in just three years, offering a supportive network for all.

The number of local female participants in this group intrigued me. I initially wondered if the group's growing popularity was more about connection than the benefits of cold-water therapy. However, over time, the scientific evidence supporting and validating the health benefits of cold-water therapy has grown, providing reassurance and confidence in its effectiveness.

Cold water therapy and menopause

The menopausal transition adds another layer of complexity to health and fitness. Hormonal changes can affect metabolism, energy levels, and body composition. Despite sound nutrition and plenty of exercise, women in this life stage often complain of central weight gain.

Over 75% of Australian perimenopausal or menopausal women will experience vasomotor symptoms (hot flushes and night sweats). Many women also experience sleep disturbances, mood changes and fatigue, as mentioned in our blog post: Help For Menopause.

Cold water therapy is linked to improvements in exercise recovery, hormonal balance, and the management of symptoms such as hot flushes associated with menopause. This knowledge empowers women to take control of their health and well-being. Additionally, nutritional needs shift during menopause, and iron absorption can be affected by changes in gut health, stress and hormone fluctuations. Maintaining optimal iron levels is crucial for energy, brain function, and overall vitality. Incorporating iron-rich snacks and recipes, like those in our Iron-Rich Snacks e-recipe book, can help support your body during this transition.

Cold water therapy can offer many long-term benefits.

Regular exposure to cold water can help reduce inflammation.
In a study conducted at the University College of London, women reported cold water therapy reduced levels of anxiety, mood swings and depression.
Cold water therapy can improve your immunity. Following exposure to cold water, the body releases catecholamines such as epinephrine and norepinephrine, which stimulate the immune system.
Cold water immersion post-exercise for active women can aid muscle recovery, reduce soreness, and enhance overall physical resilience.
Cold water therapy has also been suggested to reduce the frequency and severity of hot flushes.
Regular exposure to cold water therapy may reduce cortisol levels associated with stress.
Exposure to cold water is a habit spreading for the selective reduction of adipose tissue, improvement in insulin sensitivity, and is popular with anti-ageing proponents.
Cardiovascular risk factors associated with heart disease are also reported to be reduced after just three weeks of cold-water therapy.

The evidence is clear- regular cold-water therapy holds many long-term benefits. The latest research indicates cold water therapy is also beneficial specifically for women experiencing symptoms associated with menopause.

Visit the Athlete Sanctuary for more personalised advice and resources. We support athletes in achieving their best selves through tailored strategies and a compassionate community.