Women's Health Archives - Athletes Sanctuary

Photo of a female athlete kneeling down on the ground as she is exhausted.

Training fasted involves exercising without food and/or energy drinks for a period of time. The most common fast lasts for 8/12 hours or extended to 16 hours as an overnight fast. During this period, we tap into fat stores in the form of ketone bodies and stored glycogen.

Runners often train fasted unconsciously as a morning run or gym session before breakfast.

This practice has gained popularity due to its potential effects on fat loss, and overall performance. However, it also comes with its share of pros and cons and is not for everyone. Here’s a list of some of the potential pros and cons:

Pros of Training Fasted:

Weight management: Training fasted may increase the body’s reliance on using stored fat for energy. Over time this aids fat loss and contributes to the maintenance of lean muscle mass, beneficial body composition and weight management.

Weight management: Reduced body fat, contributes to the maintenance of lean muscle mass and beneficial body composition. This can be beneficial for athletes competing in weight categories or sports dependant on body composition such as body sculpting.

Insulin Sensitivity: It can improve insulin sensitivity. When you do eat after exercise, the body absorbs nutrients more efficiently, which is beneficial for overall health and weight management. This assists with blood sugar control, energy levels and management of insulin resistance and diabetes.

Hormonal Responses: Training fasted can lead to increases in human growth hormone (HGH) key to muscle growth. Muscle growth is important to athletes in strength and body sculpting related sports.

Metabolic Adaptation: Proponents will argue that training fasted makes them more efficient at using fat stores for energy. In recent times the belief has gained traction in the endurance running community (especially ultra running).

Cons of Training Fasted:

Performance Impairment: Fasting and then training can lead to decreased performance, especially for high-intensity workouts. Without readily available carbohydrates athletes experience lower energy levels during and post exercise. Recovery, strength, and endurance are also impaired.

A recent review of 46 studies concluded eating before exercise prolongs aerobic performance. The debate becomes clouded in practice as endurance athletes can feel ok during low-to-moderate intensity training when training fasted. A runner can feel good on an easy 6km recovery run but rubbish doing 1km reps.

Muscle Breakdown: Training fasted could potentially lead to increased muscle breakdown due to the lack of readily available energy sources. This is detrimental to muscle gain and repair.

Hydration and Electrolyte Imbalance: Fasting can lead to dehydration and electrolyte imbalances, which can negatively impact workout performance and recovery.

Additional adrenal gland stress: It can increase adrenaline levels and cortisol levels. This is not a great scenario for those athletes with already high levels of stress.

Lower hormones: reduces male sex hormones (androgens) and negatively impacts libido and metabolic health. This is non-beneficial for men but beneficial for women with polycystic ovarian syndrome (PCOS). Training fasted does not appear to have any effect on estrogen or prolactin levels in women.

Training fasted may also reduce thyroid hormones -thyroid stimulating hormone (TSH) and T3- active thyroid hormones. This may contribute further to thyroid hormone imbalances.

Risk of Overeating Post-Workout: Some individuals compensate by consuming larger meals after exercise. Sugar and carbohydrate cravings increase as the day progresses. Poor food choices and excessive sugar intake peaks towards the end of the day. This can then result in disturbed sleep and reduced energy levels the following day.

Lack of Nutrients for Recovery: After exercise, your body needs nutrients for muscle repair, glycogen replenishment, and overall recovery. Fasted training can limit the availability of these nutrients at a critical time and delay recovery.

Individual Responses: Fasted training might be suitable for some individuals but not for others. Factors like genetics, training goals, and personal preferences can greatly influence the effectiveness and comfort of training fasted.

Increased Perceived Effort: For some athletes, training on an empty stomach can make training sessions feel harder. This can impact motivation and adherence to the training routine.

In summary, training fasted can have potential benefits such as increased fat loss and improved insulin sensitivity. However, training fasted also comes with potential downsides like impaired performance and muscle loss. Athletes are also at risk of reduce hormone levels, dehydration and nutrient deficiencies with prolonged fasting.

Your training goals, preferences, and how your body responds to fasted training is important to observe. We always recommend seeking professional help from a sports naturopath or nutritionist to ensure training fasted aligns with your specific circumstances.

Sources:

Aird, T. P., Davies, R. W., & Carson, B. P. (2018). Effects of fasted vs fed‐state exercise on performance and post‐exercise metabolism: A systematic review and meta‐analysis. Scandinavian journal of medicine & science in sports, 28(5), 1476-1493.

Cienfuegos, S., Corapi, S., Gabel, K., Ezpeleta, M., Kalam, F., Lin, S., & Varady, K. A. (2022). Effect of intermittent fasting on reproductive hormone levels in females and males: a review of human trials. Nutrients, 14(11), 2343.

Kim, B. H., Joo, Y., Kim, M. S., Choe, H. K., Tong, Q., & Kwon, O. (2021). Effects of intermittent fasting on the circulating levels and circadian rhythms of hormones. Endocrinology and Metabolism, 36(4), 745-756.

Hackett, D., & Hagstrom, A. D. (2017). Effect of overnight fasted exercise on weight loss and body composition: A systematic review and meta-analysis. Journal of Functional Morphology and Kinesiology, 2(4), 43.

Hansen, D., De Strijcker, D., & Calders, P. (2017). Impact of endurance exercise training in the fasted state on muscle biochemistry and metabolism in healthy subjects: can these effects be of particular clinical benefit to type 2 diabetes mellitus and insulin-resistant patients?. Sports Medicine, 47, 415-428.

Vieira, A. F., Costa, R. R., Macedo, R. C. O., Coconcelli, L., & Kruel, L. F. M. (2016). Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. British Journal of Nutrition, 116(7), 1153-1164.

Zouhal, H., Saeidi, A., Salhi, A., Li, H., Essop, M. F., Laher, I., & Ben Abderrahman, A. (2020). Exercise training and fasting: current insights. Open access Journal of sports medicine, 1-28.

Want to know more? Contact the Athlete Sanctuary and learn how we can help you to increase health, wellbeing and performance.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a Master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.

Photo of a female athlete wearing a hoody on a dark gloomy day

Seasonal Affective Disorder (SAD), also known as seasonal depression or seasonal mood disorder, can have many impacts to your way of life, including your athletic performance. While SAD’s prevalence in Australia may differ from other regions, it is still important to explore the experiences of female athletes living with SADs. In this blog post, we will delve into the symptoms and unique challenges faced by female athletes in relation to SAD, and strategies to navigate through it.

SEASONAL AFFECTIVE DISORDER

It’s vital for female athletes to recognise the intersection between their mental health and athletic performance, and acknowledge that working on mental health can positively impact their overall performance and condition.

SAD is suggested to be linked to the circadian rhythms (‘body clock’) adjustments at certain times of the year and in response to variations in exposure to sunlight. This is thought to impact the hormones melatonin and serotonin, which affect sleep and mood.

Those most at risk are younger females, those with a family history of depression, bipolar disorder, or SAD. The risk increases the further away from the equator. Vitamin D deficiency is also linked to SAD and people with SAD may produce less Vitamin D. As Vitamin D plays a role in serotonin activity, Vitamin D deficiency and insufficiency have been associated with depressive symptoms.

SAD frequently co-occurs with other disorders including attention-deficit hyperactivity disorder (ADHD), addiction, and eating disorders.

RECOGNISING SEASONAL AFFECTIVE DISORDER

Awareness of Seasonal Patterns
Athletes experiencing SAD may notice seasonal patterns to their moods.

Winter
Common observations over winter include:

Decline in mood, sadness and depression
Fatigue without explanation
Reduced motivation
Hopelessness
Social withdrawal
Overeating and carbohydrate cravings
Excessive sleeping

Summer
In summer SAD may look more like sleep issues, not feeling hungry, losing weight and feeling agitated and anxious.

By recognising these patterns and symptoms, athletes can better anticipate and prepare for the potential impact on training and performance.

ADJUSTING TRAINING SCHEDULES

Athletes and coaches may need to modify training schedules to accommodate SAD symptoms. This could mean adjusting the timing of workouts to coincide with optimal sunlight exposure in the middle of the day, incorporating more indoor training during the darker months, or allowing for flexibility in training intensity to accommodate fluctuations in mood and energy levels.

USING SUPPORT NETWORKS AND RESOURCES

Communication
Openly communicate with coaches, supporters, friends and family about your experiences with SAD. By sharing your challenges and seeking understanding, you can foster a supportive environment that promotes positive mental health and helps alleviate the burden of SAD symptoms.

Seek Out a Mental Health Professional
Support from a mental health professional who specialises in sports psychology can be incredibly valuable. These professionals can provide tailored strategies to manage SAD symptoms, including cognitive-behavioural techniques, mindfulness practices and stress management tools.

In some cases your doctor may recommend light therapy.

SELF-CARE AND WELLBEING

Sunlight Exposure
Spend time outdoors during daylight hours, as sunlight exposure has a positive impact on vitamin D levels, sleep, mood and energy levels. Including outdoor activities, such as training sessions, walks and other outdoor hobbies, can help combat the effects of SAD.

Rest and Recovery
Prioritise sufficient sleep and establish consistent sleep routines to support your mental health and physical wellbeing.

Stress Reduction
Implementing stress reduction techniques, such as meditation, deep breathing exercises, or taking time with hobbies, people etc that bring joy, can help to alleviate SAD symptoms and promote overall mental wellbeing.

Vitamin D
We recommend athletes who suffer from SAD check their vitamin D levels every 6 months. Maintaining regular sunlight exposure and intake of vitamin D rich foods is essential to the prevention of deficiency. In many cases vitamin D supplementation is required.

Managing Seasonal Affective Disorder requires a comprehensive approach that integrates mental health and performance considerations. By recognising the unique challenges you face and implementing strategies such as adjusting training schedules, tapping into support networks and prioritising self-care, you can affectively navigate SAD while maintaining fitness and performance.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit our website.

References
1. Armstrong, S. L., & McVeigh, D. (2019). A systematic review of athletes’ experiences with self-talk. Frontiers in Psychology, 10, 1518.
2. Fenton, G., McPherson, A., & Kinnafick, F. (2019). Qualitative inquiry into the lived experiences and coping strategies of female athletes with eating disorders. Psychology of Sport and Exercise, 42, 100-108.
3. Gulliver, A., Griffiths, K. M., & Christensen, H. (2012). Perceived barriers and facilitators to mental health help-seeking in young people: A systematic review. BMC Psychiatry, 12.
4. Pargman, D., & Wiese-Bjornstal, D. M. (2003). Examining links between emotional states and physical activity among individuals with high physical activity levels. Journal of Applied Sport Psychology, 15(4), 300-317.
5. Melrose S. Seasonal Affective Disorder(2015): An Overview of Assessment and Treatment Approaches. Depress Res Treat. doi: 10.1155/2015/178564.
6. Murray, G. (2004). How common is seasonal affective disorder in temperate Australia? A comparison of BDI and SPAQ estimates. Journal of affective disorders, 81(1), 23-28.
7. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
8. https://www.psycom.net/depression.central.seasonal.html
9. https://wayahead.org.au/get-the-facts/seasonal-affective-disorder/
10. https://www.healthdirect.gov.au/seasonal-affective-disorder

Photo of a bowl of pumpkin and ginger soup with a spoon.

We all know that winter weather calls for delicious, heart warming soups. This delicious pumpkin soup recipe has the added bonus of ginger – an ingredient that aids digestion and is packed with antioxidants that help prevent arthritis, inflammation and various types of infection. There are so many health benefits of ginger!

Ingredients

1kg pumpkin, peeled, seeds removed and cut into 4cm pieces

75g ginger, roughly chopped

2 garlic cloves

2 tbs extra virgin olive oil

1L (4 cups) vegetable or chicken stock

2 tbs finely chopped dill

1/3 cup (50g) toasted hazelnuts, chopped

Method

Preheat your oven to 180 degC.

Place your pumpkin, ginger and garlic on a large baking tray and drizzle with oil. Season, then toss to coat. Roast for 30 minutes or until the pumpkin is soft (don’t let the garlic burn).

Puree mixture in a blender or food processor with 2 cups (500ml) of stock, then season. If there are lumps then strain through a fine sieve. Place the soup in a large saucepan with remaining 2 cups (500ml) of stock and warm over a medium-low heat.

Divide the soup between 4 bowls and serve with dill and toasted hazelnuts and what ever other toppings you love on your soup – if you wish a dollop of marscapone.

Enjoy x

Photo of a female lying down on the ground with her hands to her head in discomfort.

Premenstrual Dysphoric Disorder (PMDD) is a health concern best described as a form of severe premenstrual syndrome (PMS). PMDD affects 3-8% of women worldwide but is not well understood or researched.

What are the symptoms?

PMDD symptoms include anger, irritability, depressed mood, anxiety, lack of pleasure, a sense of overwhelm, difficulty concentrating, fatigue, changes in appetite or food cravings, sleep changes, and physical symptoms such as breast tenderness, bloating or headaches.

These symptoms emerge in the luteal phase of the menstrual cycle, one to two weeks before periods commence, and typically subside within a few days of bleeding.

Over 64% of women experience some kind of mood changes a few days before the onset of menstruation. For women with PMDD these changes are more extreme. Despite having normal hormonal fluctuations during the menstrual cycle, women with PMDD experience an abnormal mood response to these fluctuations. Rage, anger, irritability, intolerance to others, anxiety and depression are commonly reported in women with PMDD. Our patients with PMDD sometimes say extreme statements along the lines of ” I get so mad I feel like I want to kill my husband before my period.”

It is suggested these more extreme changes in mood may be attributable to the effect estrogen and progesterone have on the serotonin, GABA and dopamine systems. These can also alter the renin-angiotensin-aldosterone system, which could explain some of the bloating and swelling that occur during the luteal phase.

Conventional intervention typically involves the contraceptive pill, anxiety medications and anti-depressant medications. For some women this relieves problematic symptoms but may also contribute to other side effects which become more of an issue than the PMDD itself. For those women, considering complementary solutions may be a good option. In traditional medicine practice, herbal medicines have been used to manage PMDD. Some of these natural medications support GABA levels, reduce extreme emotions, reduce depression, minimise physical symptoms and promote relaxation.

Other options often included in a herbal prescription such as withania , ginseng and rhodiola are considered serotonergic – i.e. they support level of serotonin in the brain. Nutrients such as vitamin E, vitamin D, zinc, vitamin B6, 5-HTP, calcium or inositol may be prescribed to help support healthy mood, reduce pain and support hormonal balance.

In naturopathic medicine we consider the individual’s unique presentation and symptomatic picture, rather than the diagnosis. Therefore, our treatment plans are also always tailored to the individual and consider their health history and current lifestyle demands. For some women anger is their key concern, while for others their depression is debilitating.

It helps to be realistic about what changes you can expect and appropriate timeframes. To get the best results we recommend an in-depth assessment and consultation for women with PMDD along with regular reviews to allow for modifications and adjustments of formulas and dosages.

Always seek medical care if you think you may have PMDD.

Want to know more? Contact the Athlete Sanctuary and learn how we can help you.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a Master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.athletesanctuary.com.au

References
Hantsoo, L., & Payne, J. L. (2023). Towards understanding the biology of premenstrual dysphoric disorder: From genes to GABA. Neuroscience and biobehavioral reviews, 149, 105168. doi.org/10.1016/j.neubiorev.2023.105168

Hofmeister, S., & Bodden, S. (2016). Premenstrual Syndrome and Premenstrual Dysphoric Disorder. American family physician, 94(3), 236–240.

Kashanian M, Mazinani R, Jalalmanesh S. Pyridoxine (vitamin B6) therapy for premenstrual syndrome. (2007) Int J Gynaecol Obstet;96(1):43-44.

Tartagni, M., Cicinelli, M. V., Tartagni, M. V., Alrasheed, H., Matteo, M., Baldini, D., De Salvia, M., Loverro, G., & Montagnani, M. (2016). Vitamin D Supplementation for Premenstrual Syndrome-Related Mood Disorders in Adolescents with Severe Hypovitaminosis D. Journal of pediatric and adolescent gynecology, 29(4), 357–361. doi.org/10.1016/j.jpag.2015.12.006

Cerqueira, R. O., Frey, B. N., Leclerc, E., & Brietzke, E. (2017). Vitex agnus castus for premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. Archives of women’s mental health, 20(6), 713–719. doi.org/10.1007/s00737-017-0791-0

Photo of jars of watermelon and orange in glass jars ogf water with straws.

Most athletes consider the balance of electrolytes when thinking about hydration and recovery, especially over endurance events. But are salt tablets and electrolytes really necessary?

Before we answer this question, let’s recap on electrolytes and the role they perform in the body.

Sodium is the key electrolyte responsible for controlling extracellular fluid balance while potassium controls the fluid within the cells. Potassium also helps with muscle contraction and supports blood pressure. Electrolytes such as potassium can also impact iron absorption. Potassium (along with other nutrients such as zinc and B vitamins) is essential for hydrochloric acid (HCL) production in your stomach. Without adequate HCL a condition known as achlorhydria can develop where your ability to absorb dietary iron and the successful coordination of iron uptake, export, and iron storage as ferritin is reduced. This can lead to iron deficiency and anaemia as explained in this article.

Magnesium is well known for its role in nerve function, heartbeat regulation, energy metabolism and blood sugar stabilisation. Your muscles, brain and heart rely heavily on magnesium to do their job. As an electrolyte, magnesium sits both inside and outside cells and binds to water and interacts with other electrolytes. Calcium is well known for its role in bone health, heart and nerve function and less recognised as an electrolyte. Calcium sits within both intracellular and extracellular spaces. Other electrolytes include phosphates, chloride and bicarbonates.

Sodium and chloride are the two electrolytes lost in large quantities through sweat. The losses of these electrolytes are regulated in response to the balance of sodium consumed in the diet and recent sweat and urine losses.

So is the ingestion of electrolytes or salt tablets really necessary to enhance performance? Well yes and no. Confusing hey!

Why you should consider electrolytes.

Research suggests sodium added to drinks before exercise may improve the amount of that fluid retained, rather than lost through urination and potentially reduce the risk of dehydration. Sodium can also improve the flavour of drinks and encourage consumption when consumed during exercise. This could be handy in warmer conditions and when exercising for two or more hours. Sodium during exercise can also reduce the potential risk of developing hyponatraemia. It is suggested sodium can assist with fluid and carbohydrate absorption from the gut. If you are a heavy sweater with above average sodium loses (>1g/L) identified through sweat testing, then you may benefit from sodium ingestion during exercise if you are exercising for several hours.

The good news is that most sports drinks and gels contain sodium so it is unlikely the majority of athletes will need to take on additional electrolytes in the form of tablets. Ultra runners and ironman participants may be an exception to this rule.

Keep in mind the body has large stores of sodium that are released into the bloodstream as needed so it is unlikely you will ever run out of sodium unless severely dehydrated. The key reason why sodium is included in sports products is to balance out fluid intake and losses and maintain an appropriate osmolality, while improving the taste and increasing the palatability and consumption of the product, rather than preventing an actual sodium deficit.

And what about cramping?

Cramping is caused by multiple factors that can lead to changes in the nerves that control muscle contraction and muscle fatigue. Therefore, it is a little simplistic to suggest a single nutrient such as sodium or magnesium will prevent cramping. Further scientific research is required to give us clear guidance around cramp prevention. Many athletes do respond well to magnesium and a suitable hydration protocol.

Don’t forget you can also obtain electrolytes through wholefoods nutrition.

Sodium is easily found in most processed foods such as crackers, sardines, smoked foods, pickled foods, roasted seeds and nuts, cheeses, table salt and sauces.
Magnesium is found in pumpkin seeds, chia seeds, almonds, spinach, cashews, black beans, peanuts, oats, brown rice, and yogurt.
Potassium-rich foods include potatoes, sweet potato, dried apricots, and raisins, beans lentils, spinach, broccoli, avocado and bananas.

So before you reach for more artificial sports products consider if this is really necessary and if there are alternative ways you can provide your body with the electrolytes it requires.

Need specific guidance? We would be delighted to help.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a Master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

References

Miller KC. et al. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. 2022; 57(1):5-15.

Lau WY. et al. Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect. BMJ Open Sport Exerc Med. 2019; 5(1):e000478.

Maughan RJ. & Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Med.2019; 49(Suppl2):115-124.

Photo of a female runner with sunglasses on running in the Zurich marathon.

With any goal or challenge, a holistic approach to race preparation can help. It is never too early to start planning. Training for a key event is no different, and you may just be surprised at what else you learn about yourself along the way.

As discussed in an episode of “On Purchase” podcast (with Jay Shetty), growth comes through the process of becoming uncomfortable in situations which challenge and stretch us. Being comfortable with being uncomfortable is a skill everyone needs to work at in order to achieve any goal. It isn’t the goal that satisfies our thirst necessarily but rather what we become as a person in the process of working towards a goal.

Jay suggests being too comfortable or casual may lead to complacency and “crashing”. The opposite is also true.

Building curiosity around new experiences and challenges that take you out of your comfort can lead to competence. When speaking to retired elite athletes, 99% suggest it was building the competence in their chosen sport, inner strength and resilience that paved the way to a fulfilling career, not the medals or accolades they received for their achievements.

“You don’t have to be great to start but you have to start to be great” Zig Ziglar

In our Holistic Health and Performance Women’s Mentoring Program we ask the hard questions – what are you willing to consider that will take you out of your comfort zone? What are you curious about but haven’t acted on just yet?

There’s so much more that goes into race preparation, and the earlier you can start the better. A holistic approach ensures all the building blocks are in place ahead of time.

So, what do you need to think about? A holistic approach will consider your overall mental and physical health, work/life balance, nutrition, training and much more. Let’s break it down:

Start by examining your nutrition

This is a great place to start. Time to be self-reflective.

Through our diet, we are either feeding inflammation or fighting it. We are also either eating for performance or inhibiting performance through poor food choices. There are some great online food diaries to help you track your nutritional profile such as My Fitness Pal, or Cronometer. Some of the key questions to ask yourself are:

Are you getting enough quality protein, carbohydrate and fats in your diet?
Is your overall energy intake adequate for your training requirements?
Are you lacking in any food groups e.g. dairy. If so how are you compensating for this?
Are you restricting or overeating food intake or lacking overall balance in your diet?
Are you taking note of how you feel after consuming different foods? e.g bread makes you feel tired

Work/Life Balance

This is always key. Training for big events can involve a lot of sacrifice, not only for you but for those around you. It takes time and energy, and the physical demands are high. Finding work/life balance can be incredibly tricky -particularly when you’re trying to fit your training and prep around a busy work and family life.

Some key points to help you navigate this and keep stress levels as low as possible include:

Communicate your goals and plan openly with your family and friends,
Try to be flexible with your training regime to meet other commitments that you may have,
Avoid being obsessive with your training and event performance, include flexibility in your mindset and focus on progress over perfection
Factor in adequate downtime for yourself. This may be as simple as rest time, an hour with a good book or some time with friends.

Work on preventing illness

Our immune system is equipped with a multi-tiered response to do battle with foreign invaders 24/7 but a poor diet, stress and overtraining can significantly reduce our immune system’s ability to fight infection. This leads to more frequent colds and missed training and racing opportunities. There are many ways to keep your immune system robust.

(Read our blog > How Robust is Your Immunity?)

Manage your mental health

This one is vital. Training for a big event can becoming all consuming, especially when you’re juggling multiple demands of your time. Stress can be compounded if you’re dealing with unexpected disruptions to your training plan, such as illness or injury.

It’s so important for you to master ways to manage the stresses of each of the elements of your life – including your training regime. Some days that means accepting you simply can’t do everything you’d like to in a day.

Build resilience

Let’s get real- some days will be hard. Working on building resilience and perseverance are key elements of meeting those long, sometimes hard, training sessions – and the road to meeting your goals.

“Resiliency is the ability to face setbacks, failures, crises, and pain (both emotional and physical) with confidence and courage. It is the ability to quickly bounce back from our trials and tragedies. It’s the quality that keeps us from giving up, even when the going gets rough. It’s the ability to stick with something through thick and thin and the power to overcome the temptation to bail out when things stop being easy.” (from “Building Your Resiliency”)

Perseverance is the continued and steadfast effort towards a goal despite difficulties and setbacks. Resilience is what makes you pick yourself up; perseverance is what keeps you moving forward.

Are you ready to take on a holistic approach to performance?

Our Women’s Holistic Health and Performance Mentoring Program designed for endurance runners encompasses all of the elements that align for success – whether it be your next main event or life. Want to know more about this? I’d be really happy to have a chat with you in readiness for the second half of the year.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a Master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

There are many benefits of blueberries for improving overall health. Of particular interest for our athletes is how blueberries reduce inflammation.

Delayed onset muscle soreness (DOMS) can cause significant discomfort after a race or hard session. This discomfort and heaviness in the muscles are thought to be due to micro tears in muscles and exercise-induced inflammation. Increasing your nutritional intake of anthocyanin flavonoids the antiinflammatory agents found in berries may help to reduce inflammation.

How do you blueberry?

A blueberry smoothie is a convenient post-training choice. In a randomized crossover study, participants were asked to consume either a smoothie with 1.5 cups of frozen blueberries, a banana, and apple juice or a smoothie that substituted berries for dextrose and vitamin C powder to match the calorie and antioxidant content of the blueberry smoothie. The participants consuming the blueberry smoothie demonstrated significantly reduced exercise-induced oxidative stress over the next 24 hours. The consumption of the blueberry smoothie also resulted in a recovery of peak strength far exceeding that of the substitute smoothie. These findings are particularly relevant to athletes in multi-day events and endurance athletes with high mileage over successive days. Cherries, spinach, ginger, turmeric, oily fish, and watermelon have all been shown to help reduce muscle soreness.

Quercetin is another anti-inflammatory flavonoid found in foods. Capers, dill, broccoli, tomato, asparagus, green capsicum, red onions, apple, and grapes all contain quercetin as highlighted in our previous blog here

Regular intake of blueberries can also reduce period pain.

Improvements in cognitive function with the consumption of blueberries have also been well documented. The brain-enhancing metabolites of anthocyanins peak in the bloodstream within an hour and are accessed by the body as blueberries are digested by our gut microbiome and colon.

The natural prebiotic and probiotic action of blueberries occurs as the bacteria in the gut breaks down the berries and absorbs the active compounds back into the body. Blueberry consumption may help our youngsters with brain development and also our mature athletes. The consumption of one cup of blueberries a day has been shown to delay cognitive decline by over two and a half years in middle age and in seniors, reduced artery stiffness, osteoarthritis, and improve immune defense against viral infections. In studies looking at children consuming blueberries, the improvement in cognitive performance was seen within hours of just a single meal with blueberries. Now that is powerful stuff!

In the southern parts of Australia, fresh blueberries can become expensive and reduced in quality due to storage and seasonality. Frozen berries provide a good alternative. While fresh is typically best, there are exceptions to this rule.

Several studies have found that frozen berries contain the same nutritional elements as fresh berries that have just been harvested. According to studies conducted by John Hopkins University, recently harvested frozen berries maintain their optimal nutrition levels for several months. Freezing berries makes it possible to easily access these superfoods year round.

Otway chemical-free blueberries are a great choice. Their berries are plump, juicy, and always very fresh as they are locally grown, picked daily when in season, and frozen. Their berries are superb in summer but you will always find a packet in my freezer as a backup supply.

If you find smoothies containing frozen berries too cold in winter, add warm milk or a teaspoon of ground turmeric or ginger to the smoothie. You can always thaw the berries and allow them to come up to room temperature before adding them to your smoothie. For a creative way to enhance your recovery, check out our Beet berry smoothie bowl.

Sound nutritional advice is key to sports performance. Our holistic female-centric approach gets results! Find out how we can help you here

References

Connor, A. , Luby, J., Hancock, J, Berkheimer, S., and Eric J. Hanson, E.. (2002). Changes In Fruit Antioxidant Activity Among Blueberry Cultivars During Cold-Temperature Storage,. Journal of Agricultural and Food Chemistry, 50(4), 893-898.

Du, C., Smith, A., Avalos, M., South, S., Crabtree, K., Wang, W., & Juma, S. (2019). Blueberries improve pain, gait performance, and inflammation in individuals with symptomatic knee osteoarthritis. Nutrients, 11(2), 290.

Hein, S., Whyte, A. R., Wood, E., Rodriguez-Mateos, A., & Williams, C. M. (2019). Systematic review of the effects of blueberry on cognitive performance as we age. The Journals of Gerontology: Series A, 74(7), 984-995.

Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition, 11(2), 224-236.

Sucharita, G., Revathi, K., Venkatesh, P., Kalarini, D. H., & Prema, R. A Review on Benefits of Blue Berries.

Tarazona-Díaz, M. P., Alacid, F., Carrasco, M., Martínez, I., & Aguayo, E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of agricultural and food chemistry, 61(31), 7522-7528.

Whyte, A. R., Rahman, S., Bell, L., Edirisinghe, I., Krikorian, R., Williams, C. M., & Burton-Freeman, B. (2021). Improved metabolic function and cognitive performance in middle-aged adults following a single dose of wild blueberry. European Journal of Nutrition, 60(3), 1521-1536.

Benefits of Blueberries for Artery Function.

Lohachoompol, V., Srzednicki, G., & Craske, J. (2004). The change of total anthocyanins in blueberries and their antioxidant effect after drying and freezing. Journal of Biomedicine and Biotechnology, 2004(5), 248.[/vc_column_text][/vc_column][/vc_row]

Endometriosis is a painful condition impacting over 830,000 Australian women and girls and over 176 million women worldwide. With endometriosis, inflammation and estrogen dominance impacts tissue similar to the uterine lining and encourage growth in other areas of the body outside the womb such as in the pelvic cavity, the ovaries, fallopian tubes, intestines, or bowel.

Treatment commonly consists of medical and surgical therapies to remove the endometrial-like tissue. Painkillers and hormonal treatments are frequently offered to sufferers, but unfortunately, up to 50% of women will experience a recurrence of symptoms within 5 years ⁽²⁾. Many find the years before diagnosis extremely frustrating as they seek validation for their symptoms.

The exact causes of endometriosis remain unknown, however, family history, retrograde menstruation, metaplasia (conversion of normal pelvic tissue into endometriosis), alcohol intake, and early onset of periods (prior to 11 years of age) may play a role.

A third of women will be diagnosed after being unable to fall pregnant or inadvertently during an operation.

10 symptoms of endometriosis:

Abdominal, lower back, or pelvic pain during periods
Pain during or after sex
Pain on going to the toilet
Ovulation pain, including pain in the thigh or leg
Heavy bleeding or bleeding longer than usual
Bleeding from the bladder or bowel
Increased abdominal bloating, constipation, and other digestion issues such as small intestine bacteria overgrowth
Tiredness or lack of energy
Anxiety
Depression

Athletes and endometriosis

Endometriosis impacts athletes at all levels. Olympian Elinor Baker along with many women in sport are working to improve the awareness of endometriosis in sports. If you suffer from this condition it’s likely you may be able to relate to Elinor’s painful symptoms “as though someone was ringing out my organs as if they were a tea towel”. The fatigue, pain and heavy bleeding can severely impact athletes and their ability to compete and train. It is not uncommon for athletes to miss competitions due to surgeries, muscle cramps, and debilitating pain.

Natural treatment options

Our understanding of endometriosis is deepening, and holistic treatment approaches are showing promising results. Symptom reduction and improvements in quality of life have been demonstrated through food first and a targeted treatment approach including herbal and nutritional medicines.

By reducing underlying inflammation, improving the immune response, and clearing excess estrogen, women can reduce the severity of symptoms, scarring, and formation of endometrium growths.

Dietary interventions alone have reported reductions in painful symptoms and bowel complaints in up to 75% of women. Increased consumption of essential fatty acids, antioxidants, and a combination of vitamins and minerals have also been shown to have positive effects on endometriosis-associated symptoms. Other nutraceuticals such as resveratrol may improve endothelial wound healing while phytochemicals such as Diindolylmethane (DIM) or calcium-D-glucarate may help support clearance of excess estrogen and relieve pain associated with periods in sufferers of endometriosis.

Our seed cycling blog describes the benefits of using seeds to maintain healthy hormones. purchase your seeds for your cycle here

It can be reassuring to know that with the right self-care and a holistic approach to health, you can continue to achieve life goals and sporting success. An early diagnosis and understanding of your condition may result in better management of your symptoms.

References

Endometriosis in Australia: prevalence and hospitalizations. VIEW

Hickey M, Ballard K, Farquhar C. Endometriosis BMJ 2014; 348:g1752 doi:10.1136/BMJ.g1752

Hui, E., & Nap, A. (2020). The effects of nutrients on symptoms in women with endometriosis: a systematic review. Reproductive BioMedicine Online, 41(2), 317-328. https://www.sciencedirect.com/science/article/abs/pii/S147264832030225X

Marziali M, Venza M, Lazzaro S, et al. Gluten-free diet: a new strategy for management of painful endometriosis related symptoms? Minerva Chirurgica. 2012 Dec;67(6):499-504. http://europepmc.org/article/med/23334113

Moore, J. S., Gibson, P. R., Perry, R. E., & Burgell, R. E. (2017). Endometriosis in patients with irritable bowel syndrome: the specific symptomatic and demographic profile, and response to the low FODMAP diet. Australian and New Zealand Journal of Obstetrics and Gynaecology, 57(2), 201-205. https://obgyn.onlinelibrary.wiley.com/doi/abs/10.1111/ajo.12594

Jean Hailes www.jeanhailes.org.au

Oregon State University (2022).Resveratrol www.https://lpi.oregonstate.edu

Endometriosis Australia www.endometriosisaustralia.org

BBC Sport www.bbc.com/sport/56276626

Zinc deficiency and plant based athletes

Zinc deficiency is more common in plant-based athletes. Fact is, zinc is the powerhouse that supports performance. And knowing how being deficient in zinc can affect your progress, is essential.

Most athletes understand zinc’s role in supporting the immune system and wound healing, and its requirement for a proper sense of taste and smell but few understand its role in muscle function. It is a nutrient that needs to be consumed every day as the body doesn’t naturally produce zinc.

In our blog Robust immunity in athletes we outline the common signs of zinc deficiency, including frequent and prolonged colds, acne, dermatitis, low stomach acid, poor digestion, fatigue, and white spots or bands on nails.

In our previous blog Am I Deficient in Zinc? we outline how the high demands of sports make the elite athlete more vulnerable to illness, meaning over 65% of athletes experience regular colds and infections that sideline them from events and consistent training.

Zinc’s homeostasis is tightly regulated by different transport and buffer protein systems. Exercise has been shown to modulate zinc blood serum and urinary levels and could directly affect zinc transport around the body. The oxidative stress induced by exercise may provide the basis for the mild zinc deficiency observed in athletes and could have severe consequences on health and sports performance.

Importantly for athletes, zinc has been found to affect protein and muscle formation and regeneration due to its effects on muscle cell activation, proliferation and differentiation.

Plant based athletes in particular need to be aware of zinc rich sources, and food containing inhibitors of zinc absorption.

For vegan and vegetarian athletes, wholegrain cereals and legumes provide the highest concentrations of zinc, generally in the range of 2.5–5.0 mg/100 g raw weight. As zinc is contained within the outer layer of grains, unrefined whole grains provide higher concentrations of zinc than refined grains (up to 5.0 mg/100 g, compared with 1.0 mg/100 g).

Wholegrain breads and cereals, rolled oats, brown rice, nuts, seeds, legumes, tofu, soy products and fortified breakfast cereals are important dietary sources of zinc for everyone, not just vegetarians.

Fruit and green leafy vegetables have much lower concentrations of zinc due to their high water content. The good news is there is no evidence of greater risk of being deficient if intake of plant based zinc sources are adequate.

Well-planned vegetarian diets can provide adequate amounts of zinc from plant sources. Vegetarians appear to adapt to lower zinc intakes by increased absorption and retention of zinc. The inhibitory effects of phytate on absorption of zinc can be minimised by soaking, heating, sprouting and fermenting. Absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes.

Studies on runners indicate a drop in serum zinc following exercise and a higher excretion of urinary zinc than in sedentary populations. Zinc is vital for skeletal muscle, a tissue whose main function is contraction, force and movement production. As your body actually secretes zinc through sweat, it is essential for athletes to monitor zinc levels often.

It is super important not to just rely on just supplements to increase levels of zinc in your body. The risks of long-term zinc supplementation can have other potentially detrimental effects such as displacing other minerals such as copper and iron needed to form hemoglobin, therefore, increasing the risk of developing anaemia.

Zinc requires a fine balance between adequacy and deficiency and therefore essential to seek advice from a qualified practitioner who can determine the best course of action to avoid issues.

References

Walsh (2019). Nutrition and Athlete Immune Health: New Perspectives on an Old Paradigm. Nov 6. doi: 10.1007/s40279-019-01160-3.

J.Hernández-Camacho, C. Vicente-García, D. Parsons, I. Navas-Enamorado (2020). Zinc at the crossroads of exercise and proteostasis. 101529, ISSN 2213-2317. http://doi.org/10.1016/j.redox.2020.101529 .

Woodbridge, P., Konstantaki, M., & Horgan, G. (2020). Nutritional deficiencies in vegan runners: A comparison of actual versus recommended nutritional intake and dietary recommendations. Journal of Exercise and Nutrition, 3(3).

DE, A. K. (2020). Zinc supplementation. A must for Athletes. Science and Culture.

McClung, J. P. (2019). Iron, zinc, and physical performance. Biological trace element research, 188(1), 135-139.

Iron and energy production are integral to sports performance. When it comes to physical performance, many female athletes find themselves caught between balancing dietary preferences and ensuring that iron intake is adequate. This is particularly the case for plant-based athletes or athletes with limited intake of red meat.

Intense physical exertion increases the body’s need for iron, and repeated sessions that deplete the body may lead to iron deficiency anaemia with inadequate iron intake or poor absorption. As previously mentioned, iron deficiency may contribute to exhaustion and will likely have an adverse effect on training and competition.

Iron is an essential mineral that plays a vital role in metabolism and the transportation of oxygen through your body. Up to 65% of the body’s iron is found in haemoglobin. Haemoglobin is the substance found in red blood cells that delivers oxygen from your lungs to your body tissues via your bloodstream. This means that low haemoglobin levels lead to decreased oxygen delivery to the body’s tissues, working muscles and organs.

Iron is also essential for the formation of myoglobin in muscle cells, a protein that carries and stores oxygen in muscle tissue. As oxygen is needed for aerobic metabolism, it’s easy to understand how low myoglobin (oxygen transportation around the muscles) impairs your aerobic function and ultimately, physical performance. It is also essential for brain health, physical growth and the synthesis of several hormones in your body. If you aren’t sure of the common signs of iron deficiency, you may like to read our previous blog here.

Put simply, if you are suffering from anaemia or are iron deficient your muscles will receive less oxygen and produce more lactic acid during training sessions, and your health and wellbeing will be severely compromised and could lead to serious health issues.

Energy production takes place in the mitochondria as part of the electron transport chain. In this process, a charged gradient is created across the membrane, which in turn drives the synthesis of energy as adenosine triphosphate (ATP). Both haem animal and plant-based forms of iron are important for the protein complexes within the electron transport chain.

Iron is found in mitochondria within skeletal muscles storing 10–15% of the body’s iron. Iron is particularly concentrated in type-1 slow-twitch muscle fibres. These fibres have high mitochondria concentrations, slow contraction rates and a reliance on aerobic metabolism and oxidative phosphorylation.

Endurance athletes typically have more slow twitch muscle fibres than type-2 fibres.

Vegetarian or plant-based athletes are at a much higher risk of iron deficiency and may need significantly more iron in their diet, due to the reduced bioavailability of iron from plant-based foods. Knowledge of sources of iron-rich foods and beneficial combinations of foods can be helpful. For example: pairing plant-based iron-rich foods with a source of vitamin C can increase iron absorption.

It is important to remember that your iron deficiency may have nothing to do with your iron intake and other physiological and environmental circumstances may be contributing to iron deficiency.

Tools such as our Anaemia Quiz may help to identify if you are at risk of iron deficiency or anaemia.

Want to know more? Contact the Athlete Sanctuary and learn how we can help.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

References

Alaunyte I, Stojceska V, Plunkett A. (2015). Iron and the female athlete: a review of dietary treatment methods for improving iron status and exercise performance. J Int Soc Sports Nutr. 12. doi:10.1186/s12970-015-0099-2

Halas M. (2009): Special Considerations for Vegans and Vegetarians. The Plant-Based Boost Nutrition Solutions for Athletes and Exercise Enthusiasts. Middletown, DE: Super Kids Nutrition Incorporated.

Semenova, E. A., Miyamoto-Mikami, E., Akimov, E. B., Al-Khelaifi, F., Murakami, H., Zempo, H., … & Ahmetov, I. I. (2020). The association of HFE gene H63D polymorphism with endurance athlete status and aerobic capacity: novel findings and a meta-analysis. European Journal of Applied Physiology, 120(3), 665-673.

Stugiewicz, M., Tkaczyszyn, M., Kasztura, M., Banasiak, W., Ponikowski, P., & Jankowska, E. A. (2016). The influence of iron deficiency on the functioning of skeletal muscles: experimental evidence and clinical implications. European Journal of heart failure, 18(7), 762-773.

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