When you think of menopause, what comes to mind? Hot flashes, mood swings, maybe a little weight gain? That’s what the media tends to focus on. But for active women, especially mountain bikers, menopause is not the end of strength or vitality. It’s a turning point, an evolution, and an opportunity to re-engage with your body in deeper, more conscious ways.
Menopause marks the close of your reproductive years, yes. But more importantly, it begins a chapter of independence, resilience, and self-knowing, qualities mountain bikers already embody. You’ve trained your body to climb steep grades, descend fast and focused, and recover from hard spills. You’re already the kind of woman who adapts and overcomes.
So let’s look at menopause not as a decline, but as a recalibration, one that can actually enhance your performance and longevity both on and off the bike.
What is Menopause?
Menopause is officially diagnosed after 12 months without a period. Perimenopause, the lead-up, often begins in your 40s and begins your transition for about 10 years. During this time, your ovaries gradually produce less estrogen, progesterone and testosterone, triggering a cascade of physiological changes.
Some of the common symptoms include:
- Irregular periods
- Hot flashes and night sweats
- Fatigue and disrupted sleep
- Mood swings and brain fog
- Decreased muscle mass and increased belly fat
- Joint pain and stiffness
- Vaginal dryness and urinary urgency
- Dry eyes
- Loss of bone density
- Increased risk of heart disease
None of this means you’re broken or fragile, it simply means your body is shifting. And with the right tools, you can support this transition and come out stronger on the other side.
What to Ask Your Doctor: Labs That Matter
If you’re navigating perimenopause or menopause it is great to get some baseline lab markers to monitor your health during this important transition. Talk to your healthcare provider about running a few key lab tests:
- Lipid panel – To assess cholesterol and cardiovascular risk
- Fasting glucose, fasting insulin and HbA1c – To monitor blood sugar and insulin resistance
- Thyroid panel (TSH, Free T3, Free T4, reverse T3) – To rule out thyroid dysfunction, which can mimic menopause symptoms
- Vitamin D – Crucial for bone health and mood
- Estradiol, Progesterone, FSH, LH – To evaluate hormonal status
- DHEA-S and Testosterone – To assess androgen levels, important for libido, strength, and mood
- C-reactive protein (hs-CRP) – A marker of inflammation and cardiovascular risk
Knowledge is power. These numbers give you a baseline for where you are and how to support your body moving forward. If your doctor isn’t well versed in menopause, find someone else! Women do not need to suffer through “the change”. Menopause can be a smooth ride.
“Menopause is a journey where you rediscover yourself and become the woman you were always meant to be.” — Dr. Christiane Northrup
Fuel the Fire: Bone- and Heart-Healthy Nutrition
During menopause, two body systems need your special attention: your bones and your heart.
Why Heart Health Matters More Than Ever
After menopause, the risk of cardiovascular disease rises significantly. Estrogen helps protect arterial walls and regulate cholesterol. Without it, LDL (“bad”) cholesterol often rises, HDL (“good”) cholesterol drops, and arteries become stiffer, increasing the likelihood of hypertension, stroke, and heart attacks.
But here’s the power play: aerobic activity, like mountain biking,is one of the most effective tools for maintaining cardiovascular health. It:
- Lowers blood pressure
- Improves circulation
- Reduces inflammation
- Strengthens the heart muscle
- Improves lipid profiles
Regular rides on the trail don’t just boost your mood, they’re protecting your heart for decades to come.
Fuel for Heart health
Heart-Supporting Foods
- Fiber: oats, chia seeds and psyllium seed husk: Lowers LDL cholesterol
- Avocados and olive oil: Rich in monounsaturated fats
- Berries: Antioxidant-rich and anti-inflammatory
- Beans and legumes: Full of fiber, protein, and phytonutrients
- Fatty fish (like mackerel, salmon, sardines): Provide omega-3s to lower triglycerides and reduce inflammation
Supplemental Boost
- Coenzyme Q10: Antioxidant fuel for your heart cells.
- Omega 3 Fats: Anti-inflammatory boost and raises HDL.
- Magnesium: Increases blood flow and can help maintain healthy blood pressure.
- Hormone Replacement: Supporting the declining hormones under physician supervision.
Pedaling towards strong Bones
Bones are constantly remodeling, building and breaking down to maintain strength. During menopause, estrogen levels decline dramatically causing a shift into more bone breakdown than building, potentially leading towards osteopenia or osteoporosis.
Perimenopause and the first year of menopause is the time to slow this progressive loss and focus on keeping bones strong.
Keep it Building
- Mix It Up: Mountain biking is fantastic but change it up and add other weight-bearing activities like hiking, jogging, or trail running for full spectrum bone building.
- Strength Train: Lift weights or use resistance bands two to three times per week to build bone density.
- Improve Balance & Posture: Yoga, tai chi, and Pilates help prevent falls and injuries.
- Balance Hormones: Estrogen & testosterone play a huge role in bone density. Supporting these hormones can help slow bone loss.
- Thyroid health matters: Excess thyroid hormone can break down bone, so make sure yours is in check.
Bone-Building Foods
- Leafy greens (kale, collards, bok choy): High in calcium and vitamin K
- Sardines and salmon: Rich in calcium and vitamin D
- Nuts and seeds (especially almonds and sesame): Great for calcium and magnesium
- Fortified plant milks: Easy way to get calcium and D without dairy
Supplemental Boost
- Trace Minerals: Finding a full spectrum blend with Boron and Manganese especially after those long sweaty rides.
- Vitamin D and K: Directs calcium into the bones.
The Menopausal Athlete – small tweaks big results
Menopause can create small but manageable challenges that affect performance, from dry eyes and urinary urgency to core instability and stiff joints. Fortunately, small daily habits can make a big difference.
1. Stretching and Mobility Work
As estrogen declines, joint tissues can become stiffer and less lubricated. Regular dynamic stretching, yoga, or foam rolling helps maintain mobility and reduce injury.
- Add a 5–10 minute warm-up stretch before riding.
- Post-ride, focus on hips, hamstrings, low back, and shoulders.
- Consider a weekly yoga class to improve flexibility and balance.
2. Core Strengthening
Hormonal changes often affect pelvic stability and abdominal tone. A strong core improves bike handling, posture, and lower back health.
- Planks (standard, side, reverse)
- Bird-dog exercises
- Pilates or functional core classes
- Stability ball workouts
3. Urinary Support
Declining estrogen can lead to urinary urgency, leakage, or frequent nighttime trips to the bathroom.
- Do daily pelvic floor exercises (Kegels).
- Avoid bladder irritants like caffeine, spicy foods, or carbonated drinks.
- Stay well hydrated, but taper fluids before bed.
4. Eye Hydration
Dry eyes are common in menopause due to decreased tear production. This can be exacerbated by wind exposure on long rides.
- Use preservative-free artificial tears before and after biking.
- Wear wraparound sunglasses to protect from dust, sun, and wind.
- Stay hydrated to support mucous membrane function.
Natural Hormone Support: Plants That Help You Thrive
While some women benefit from bio-identical hormone replacement therapy (BHRT), others prefer a more natural route. Several herbs and foods can gently support hormone balance and ease symptoms:
- Vitex (chaste tree berry): Supports progesterone production, reduces PMS-like symptoms, and eases hormonal fluctuations.
- Maca root: An adaptogen known to increase energy, libido, and resilience to stress.
- Dong Quai: Traditional Chinese herb used to balance estrogen and alleviate hot flashes and mood swings.
- Green tea: Loaded with antioxidants and catechins that reduce inflammation, support metabolism, and protect cardiovascular health.
Always consult a healthcare professional before starting any new supplement, especially if you’re taking medications or have a medical condition.
The Mental Edge: Confidence After 40
There’s a quiet confidence that starts to grow in your 40s and 50s. You’ve lived. You’ve learned. And you’ve stopped caring about what others think. This shift is perhaps the most powerful part of menopause, the mental freedom.
“Menopause is not a ‘pause’ at all; it’s a ‘play.’ It’s your time to shine.” — Ellen Dolgen
Mountain biking fits beautifully into this phase. It’s not about being the fastest or fittest anymore, it’s about showing up for yourself. About feeling the wind on your face, the burn in your quads, and the thrill of the descent. It’s about staying connected to joy, movement, and self-trust.
Menopause doesn’t diminish your identity as an athlete, it deepens it.
Menopause Is a Trail: Ride It with Grace
Think of menopause like a long, technical trail. There are switchbacks you didn’t expect, steep climbs that demand grit, and breathtaking views waiting at the summit. Yes, your body is changing. But that doesn’t mean decline, it means adaptation.
You’re entering a phase that can be your strongest, clearest, and most powerful yet. You have experience on your side, intuition in your corner, and the trail beneath your tires. So gear up. This ride isn’t over, it’s just getting interesting.
