8 Functional Medicine Wellness Tips for Toronto Athletes Over 40

Some athletes assume more training will boost their endurance and agility. But truthfully, athletic performance goes beyond the ball court and gym! At the Toronto Functional Medicine Centre, we take a broad approach to health and recognize that nutrition, sleep, stress management and hydration can  be relevant to an athlete’s overall wellness.

As athletes transition through midlife, changes in their recovery, sleep, training demands and, hormonal health may need to be reviewed for contributing to overall wellness. Functional medicine takes a broad approach to health by considering factors such as nutrition, sleep, stress, physical recovery and medical history. Depending on the patient’s symptoms, a health practitioner may recommend further assessments, laboratory testing or collaborating with other health care professionals. This approach complements, rather than replaces, appropriate medical care and sports medicine.

So, if your game’s been ‘off’ lately, this post might pique your interest! The Toronto Functional Medicine Centre (TFMC) shares practical wellness strategies that athletes may consider as part of their overall health and training routines.

8 functional health strategies to support athletic health 

1. Get enough ‘fuel’: Some athletes might not consume enough energy to meet the demands of their training. Inadequate energy intake can affect recovery and may have implications for performance, reproductive function and bone health. Consider whether your diet provides sufficient energy, carbohydrates, protein and fats to support your activity level. A holistic nutritionist with sports nutrition experience can help assess your nutritional needs.
2. Take note of hydration and electrolyte needs: Fluid and electrolyte needs vary depending on exercise intensity, duration, sweat losses and environmental conditions. An individualized hydration plan can help athletes replace fluids lost during training. For most routine workouts, drinking appropriate fluids is sufficient. You can inquire about intravenous therapy with a functional medicine clinic, but note that IV fluids are not a routine substitute for drinking fluids for enhancing athletic performance. Their use should be based on an appropriate clinical assessment and a specific medical need.
3. Prioritize sleep: Inadequate sleep may affect physical performance, cognitive function, recovery and injury risk. Unfortunately, early training, pre-competition stress, your office workload and family obligations can wreak havoc on a good night’s rest! So, try implementing a consistent bedtime routine, reduce evening activities that interfere with sleep, and adjust the timing of intense workouts or large meals if they disrupt your rest.
4. Understand why you’re tired: It’s normal to feel tired after a demanding workout, but unexplained fatigue is different. Although fatigue can result from strenuous training, persistent or unexplained exhaustion may warrant a healthcare assessment rather than being attributed to overtraining. A qualified healthcare provider can assess potential contributing factors, such as iron status, thyroid function, sleep quality, nutrition and other concerns. Laboratory investigations should be selected based on the person’s symptoms, medical history and clinical indications.
5. Manage exercise-related digestive symptoms: Some Toronto athletes experience digestive symptoms, such as bloating or abdominal discomfort, during intense or prolonged exercise. Exercise can affect blood flow to the digestive tract, gastrointestinal movement and the rate at which food moves through the digestive system. Keeping a food and symptom journal may help identify patterns, although it cannot establish the cause of symptoms on its own.
6. Pay attention to your hormonal changes: Changes in menstrual cycles, persistent fatigue and reduced recovery may sometimes be associated with inadequate energy availability or other health concerns. If you notice these changes, consult a qualified health care provider for an assessment. Hormone health assessments, when indicated, should be selected based on your symptoms, medical history and the clinical question being explored. Your functional health practitioner can explain the purpose and limitations of any proposed test.
7. Use supplements strategically: Though some supplements make claims for impressive athletic results, this doesn’t mean they’re suitable. Before using a new supplement, ask yourself why exactly it might be helpful. Were you diagnosed with a deficiency by a doctor? Is the supplement backed by science? And could it interact with your medications or supplements? It’s worthwhile to speak to a health care practitioner prior to taking new supplements.  
8. Add stress management strategies to your recovery protocol: Chronic stress can interfere with athletic recovery and performance. During training, your thoughts might be cluttered with stress linked to work, relationships, travel, poor sleep, and more. Psychological stress can affect sleep, concentration, perceived exertion and recovery. Some athletes find that relaxation strategies, meditation, breathwork or yoga help them manage stress.

Paying attention to nutrition, sleep, stress and recovery can support overall health and may help athletes make informed decisions about their training and wellbeing. So, has your physical performance plateaued? Or do you find it difficult to recover from training? Consider consulting with a naturopathic doctor who takes a functional medicine approach, or another qualified health care professional, to discuss your health history, symptoms and appropriate care options. A personalized wellness plan may include nutrition guidance, sleep and stress management strategies, and other appropriate care options based on patient health history, symptoms and goals. Where indicated, a healthcare provider may discuss relevant investigations or treatment options, including their potential benefits, limitations and risks.

Suggested reading: Top 10 Brazilian Superfoods (PANCs): Nutritional Benefits and a Toronto Functional Medicine Perspective

About our functional medicine patient consultations 

You are not a carbon copy of anyone else – so why not consider exploring personalized care? Our Toronto integrative and naturopathic services take a comprehensive approach to health, considering lifestyle, nutrition, medical history and symptoms. Depending on your concerns, our practitioners may discuss appropriate investigations, supportive lifestyle changes or collaboration with other health care professionals. 

TFMC patients and athletes interested in health optimization, wellness, and physical performance can explore our individualized functional medicine approach alongside services available at Supernatural Wellness Yorkville.

Complementary wellness services may include IV therapy, PEMF (pulsed electromagnetic field) therapy, red light therapy, hyperbaric oxygen therapy.

The Supernatural team can provide information about available fitness assessments and wellness technologies, including how these services may complement individual health and fitness goals.

The TFMC serves patients across the Greater Toronto Area – we’re located in the Hazelton Lanes Shopping Mall in Yorkville, with public transportation and parking nearby. Both virtual and in-person consultations can be scheduled with our team. 

Interested in discussing your health and wellness goals with us? Contact the Toronto Functional Medicine Centre to learn about available consultation options and to determine if they fit your needs.

Disclaimer: The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. You should always consult with a health care practitioner before relying on any information in this article or on this website. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of information you have read from the Toronto Functional Medicine Centre website or other affiliate media. 

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Original article "Toronto Functional Medicine Centre – (416) 968-6961" first appeared in the Toronto Functional Medicine Centre website.