THE RUNNER'S GUIDE TO MENOPAUSE: Your essential toolkit for strong, happy and healthy training
跑者的更年期指南：穩健、健康且快樂鍛練的必備工具箱
內容介紹
這是一本專為活躍女性打造的更年期健康指南！本書由一位跑步與醫學專家撰寫，這是一本鼓舞人心且實用的書籍，內含豐富的建議與計畫，幫助你順利度過更年期跑步旅程。
我們知道跑步能促進健康；這一點已有廣泛且有力的證據支持。我們也知道，像是心臟病、第二型糖尿病與骨質疏鬆等疾病，在經歷更年期後會變得更加常見。雖然持續運動可以降低這些疾病的風險，但研究顯示，50歲以上的女性運動量普遍偏低。
許多女性跑者發現，當身體進入更年期或更年期前期(Perimenopause)時，原有的訓練方式突然失效：關節開始疼痛、身體容易發熱、體重難以控制、速度莫名下降，甚至連跑步的動力都消失了。這本書正視了這個問題，並提供了一套經過科學實證、實用且充滿同理心的「更年期跑步工具箱」。
前全科醫生(GP)、健康記者兼跑者茱麗葉·麥格拉坦醫師(Juliet McGrattan)，結合了醫學知識、運動科學與個人經驗，指導女性讀者如何理解荷爾蒙變化對運動表現、骨骼健康、肌肉量和心理健康的影響。本書將教你調整訓練強度與頻率、優化營養攝取與補充，並在不放棄熱愛的運動下，自信、健康、快樂地度過更年期。無論你是經驗豐富的馬拉松跑者，還是剛開始接觸慢跑的新手，這都是一本讓你在人生新階段持續保持強大、快樂與健康的必備指南。
此書詳細討論更年期對跑步影響的關鍵議題，包括：
- 如何應對訓練中的潮熱(Hot Flashes)。
- 如何透過訓練和飲食來對抗肌肉流失與骨質疏鬆。
- 如何調整營養與水份補充以適應新的荷爾蒙狀態。
- 如何管理伴隨更年期而來的焦慮、情緒波動與動力下降。
- 工具箱：提供實用的訓練調整策略(如休息時機、強度選擇)、飲食指南，以及對荷爾蒙替代療法(HRT)的運動性能影響探討。
本書內容淺顯易懂，提供訓練計畫與圖解的逐步運動指導，讓你可以隨時翻閱並找到所需資訊。在更年期的旅程中，你並不孤單，讓茱麗葉陪你一步步跨越難關。
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作者介紹
一位前全科醫生(GP)、健康記者、以及經驗豐富的馬拉松跑者。憑藉其醫學背景和對運動的熱情，她致力於向女性普及健康知識，幫助她們保持活躍的生活方式。她曾為《衛報》(The Guardian)、《女性跑步雜誌》(Women's Running)等多家知名媒體撰寫專欄，並是多本健康書籍的作者，包括暢銷書《Sorted: The Active Woman's Guide to Health》。茱麗葉常在各大健康和運動會議上演講，是英國婦女健康與運動領域中備受尊敬的權威人士。她結合了診所經驗、科學知識與個人訓練心得，確保她的建議既專業又貼近跑者的實際需求。
書評
“Brilliant, practical, evidence-based advice.” ―Lisa Jackson, author of 'Still Running After All These Tears'
“I wish I had this book during my menopause!” ―Kathrine Switzer, marathon icon
“I used to like running. Then I got breast cancer and an instant menopause, and now I hated it. Juliet's brilliant book has helped me understand why. With her explanations and tips, I'm ready to dig out my trainers and hit the road again.” ―Dr Liz O'Riordan, author, speaker, breast surgeon with breast cancer
“A reliable, caring and informative book to help keep women happier and healthier and of course keep running through menopause and beyond. Juliet is such a great ambassador for running and women's health. An essential book to dip in and out of when you need a reliable source of information.” ―Nell McAndrew, sub 3-hour marathoner
“The Runner's Guide To Menopause has fully prepared me for what's pending and how running can help me feel my best despite the many physical and mental changes peri and menopause can bring. This book really is a must-read, whatever your age. Access to doctor-led expert information when it comes to women's health is sadly rare yet so necessary. Dr Juliet is holding every woman's hand, running side by side with us through this new stage of life thanks to her brilliantly insightful book.” ―Vicki Psarias-Broadbent, author and TV broadcaster
“A brilliant book for every woman, runner or not. A much needed resource that's informative and inspiring all at once.” ―Dr Zoe Williams, GP, author and media medic
“The essential kit for strong, happy and healthy training” ―Lancaster Guardian
“A very useful read!” ―Mum of Three World