How Can You Prevent Weight Gain After Menopause
When it comes to preventing menopausal weight gain, there are some steps you can take.;
- Exercise: If youre not working out, its never too late to start. Or if you do work out, evaluate your routine to see if it needs some adjustment. According to Scientific American, there are three types of activity women over 50 should focus on: aerobic, resistance or strength training, and restorative. For aerobic, find cardio you enjoy. This could be walking, swimming, biking, dancing, etc. Resistance or strength training will help you keep or build muscle mass for a strong metabolism. Try our free resistance training guide if youre not sure where to start. And finally, for restorative, try yoga or breathwork.
- Nutrition: There are certain things to keep in mind as you eat during menopause. Many studies show that low-carb, high-protein diets work well for weight loss and reducing abdominal fat. Watch your sugar intake, fuel up on vegetables, and stay hydrated by drinking at least 64 ounces of water daily.
Support: And most importantly, find those who will support your efforts to live a healthy lifestyle through menopause and on. Whether it be a friend who will go to the gym with you or your family who will support you with healthy meals, rally up a support system to see the most success. Need some extra support? Read on to learn how Profile can help.
Foods To Avoid And Adding In Exercise
Avoiding certain foods can be just as important for weight loss and reduced perimenopause symptoms as eating other foods. Eschew precessed foods with added sugars, caffeine and alcohol, which can upset your mood, says Geagan. These foods are also full of empty calories that will add inches to your waistline. To further accelerate weight loss and elevate your mood, regular exercise is key. Fitness expert Maria Luque recommends women in perimenopause exercise 60 minutes each day. Perform cardio exercise at a moderate intensity, or 50 percent to 70 percent of your target heart rate, and engage in resistance training or Pilates to support healthy bone density, recommends Luque.
Take Calcium And Vitamin D Supplements
Calcium can help build strong bones and keep them strong as you age. The National Institutes of Health recommends that people ages 19 to 50 get 1,000 milligrams of calcium each day.
Women over 50 and all adults over 70 should get at least 1,200 mg of calcium each day.
If you cant get adequate calcium through food sources like dairy products, kale, and broccoli, talk with your doctor about supplements. Both calcium carbonate and calcium citrate deliver good forms of calcium to your body.
Vitamin D is important for healthy bones, as your body cant properly absorb calcium without it. Fatty fishes like salmon or mackerel are good sources of vitamin D from food, along with foods like milk and cereals in which vitamin D is added.
Sun exposure is the natural way the body makes vitamin D. But the time it takes in the sun to produce vitamin D varies depending on time of day, the environment, where you live, and the natural pigment of your skin.
For people concerned with skin cancer or for those who wish to get their vitamin D in other ways, supplements are available.
According to the , people ages 19 to 70 should get at least 600 international units of vitamin D every day. People over 70 should increase their daily vitamin D to 800 IU.
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Signs Of Perimenopause That May Affect Your Weight
Menopause has a clear definition that helps women know when theyre on the other side of their fertility. Its the point when menstrual cycles permanently cease, and youre considered to be menopausal when you havent had a period for a year.
But perimenopause, the transitional time before that happens, when reproductive hormone levels begin to fluctuate, can feel much less clear cut.
Thats because experiences can vary widely; a woman may start perimenopause in her 30s, or not until her 40s or even 50s. Symptoms typically last 48 years, but can also go on for longer than a decade or for only a few months. She may experience a breadth of effects similar to menopause such as hot flashes, insomnia, mood problems and fatigue or nearly no symptoms at all apart from menstrual changes.
But there are commonalities, according to Dr. Lila Nachtigall, professor of obstetrics and gynecology at NYU Langone Health.
This is a time when theres a feeling of transition, she says. Its good to recognize that and be mindful of the ways it might affect other aspects of your life. For example, your weight may fluctuate in ways it hadnt before, and you may experience weight gain even though your nutrition and exercise are the same.
Here are some signs you may be going through perimenopause, along with a few tips on how to deal with potential weight-gain issues:
What Is A Menopause Diet
Theres no singular menopause diet, however, Ward pointed out that the menopause diet plan in her book with Wright grew out of decades of working with women, personal experiences and a deep dive into the scientific literature. The research resulted in an eating plan that works well both before and after menopause. Here are the basic principles of the books menopause diet:
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Bottom Line: Can You Lose Weight During Menopause
Maintaining a healthy weight before and after the change is totally possible. Just because youre going through menopause doesnt mean you have to gain weight, Dr. Zeszutek reaffirms. Lifestyle tweaks such as prioritising sleep and stress management, eating plenty of lean protein, and adding strength training to your fitness routine can help keep you healthy in multiple ways after menopauseon and off the scale.
Weight loss articles
Lifestyle Changes May Not Always Be Enough To Control Biologically Driven Body Changes
You spend hours in the gym every day. You eat nothing but grilled chicken, fish, and salads. Yet the numbers on the scale don’t budge or worse, they slowly creep up, along with your waist measurement.
Welcome to menopause.
“The change” actually does bring changes for many women, including weight gain that can resist even the most diligent efforts to reverse it, says Dr. Fatima Cody Stanford, instructor in medicine at Harvard Medical School.
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What Causes Weight Gain During Menopause
Weight gain during menopause has a variety of causes. Some of the gain is due to the bodys natural aging process. As your age creeps up, estrogen and muscle mass decline. That slows your metabolism and changes the way your body stores and distributes fat, leading to weight gain.
Lifestyle factors such as becoming more sedentary and developing sleep problems can also promote weight gain.
What To Do In Early Menopause
As far as there is basically nothing you can do about preventing early menopause, it is only necessary to regularly consult a doctor. Other tips are to drink much water, sit near a fan to exclude hot flashes. Buy specialized moisturizers for vaginal dryness and face skin. Try to learn about Kegel exercises that can make your pelvic stronger. Visit massages or yoga. Of course, these small hints will only affect your condition after being diagnosed with premature menopause.;
For those who wonder what is the earliest age for menopause because they plan to have kids later on, it is better to visit family planning in advance. Only one woman out of one thousand may reach it before 30. At last, do not get upset because of having it. Men also have their punishments when they turn 40 and 50, so women menopause is just a sign of reaching the most peaceful part of life.;
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Tips For Managing Weight After Menopause
Gaining weight with the onset of menopause is a common experience. Your doctor can help you assess your weight with respect to your overall health. Whether youre trying to lose or maintain weight, the following simple strategies may be useful in supporting your wellness journey during this life stage.
1. Prioritise protein
Research suggests that eating more protein throughout the day may help you maintain your lean muscle as you get older. Protein-rich foodssuch as fish, eggs, legumes, lean meat and poultryalso play a key role in making meals feel satisfying, which could make you less likely to get the munchies at other times.
2. Eat meals mindfully
On busy days, it can be tempting to multitask as you scoff down a breakfast wrap or poke bowl. But you may find your meal more satisfying if you are fully present while enjoying ita practice known as mindful eating. One small study found that when people heard a prompt to focus on the aroma, flavour and texture of their lunch, they ate fewer snacks later that afternoon than volunteers who didnt receive the audio nudge. In addition to savouring every bite, try setting aside some time in your day to enjoy your meal without distractions and lay down your fork between bites.
3. Put the scale in perspective
4. Reduce stress
5. Level up your sleep game
6. Build your strength
What Causes Water Retention
There can be an underlying condition. If youve made the lifestyle changes Im about to share with you, and you still cant pinpoint a reason or contributing factors that would cause you to retain water, do check with your physician.
Lets look first at some non-medical causes of water retention, and then consider lifestyle habits you can manipulate to decrease your likelihood of retaining water.
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Top Tips For Managing Weight At Menopause
Has reading this far made you depressed and discouraged? Dont be. While you cannot prevent menopause, you can prevent some of its negative health impacts through diet and lifestyle changes.
Remember, however, good health is more than simply a number on the scale. As we have noted in other places on our site, you do not have complete control over how much weight you lose, how fast you lose it, and what body parts you lose it from. Managing these expectations is part of long-term success. Make sure you read our guide on setting expectations.
Follow A Meal Schedule And Ritual
Reduce grazing and increase satiation by following a meal schedule. Build your schedule around your other obligations, as well as the general patterns of your appetite. For example, if youre never hungry in the morning, dont feel pressured to eat breakfast. A meal schedule can be a great way to add structure to your day and minimize feelings of chaos and anxiety.
Take this further by creating your own personal meal ritual. You could eat meals and snacks only with a specific placemat, or with a candlelit, or with other people. You could say a particular prayer or mantra before each meal or listen to soothing music. Notice what it feels like to turn each meal into a special occasion. Over time, you will find yourself following a pattern of mindful eating enriched by soothing, pleasant rituals;and your tendency to graze will diminish significantly if not go away altogether.
Measuring your progress on a regular basis creates accountability and helps you stay on track.
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Update Your Healthy Sleep Strategies To Rest Better And Fight Weight Gain
Insomnia;is an extremely common symptom of perimenopause, which is the period of time when womens bodies transition toward their final menstrual cycle. And according to the North American Menopause Society, that transition phase can last for four to eight years. All that time spent waking up unrefreshed means youre probably feeling too exhausted to head out for a workout, too. Its imperative to get sleep as you get older, says Peeke. One of the things that truly helps combat the menopot is high-quality sleep.
Inadequate sleep impacts our hunger hormones, ghrelin and;leptin. Ghrelin and leptin become dysfunctional when you dont;get enough sleep, so good luck trying to lose weight if you dont fix that problem, says Peeke.
Palumbo says that you should close your kitchen and brush your teeth by 7 p.m. This will keep you from eating late, which can keep you from getting restful slumber and cause you to pack on the pounds. You shouldnt be eating before you sleep, because it will interrupt your sleep, she says.
Aim for a minimum of seven hours of shut-eye, although this varies from person to person and over time. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to;fall asleep. If you really cant fathom doing that, wear amber-lensed glasses to counteract the sleep-disrupting effects of blue light, or see if your device has an amber light setting, says Peeke.
My Weight Loss Journey During Menopause
If you are in peri-menopause or full blown menopause then you understand what a challenge it can be to lose weight during this time of life. You know that all the normal things you do to lose weight, like cutting out sugar and bread and exercising more, are no longer working. You feel like you losing the battle and you cant understand why. Your body feels almost alien like you dont have control over it anymore. No one seems to know anything about this not even your doctor who likely gives you the old, Just eat less and exercise more, response. But, you KNOW its more complicated than that.
Im here to tell you YOU ARE NOT CRAZY!!
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A Drop In Estrogen Levels
Changes in levels estrogen contribute to weight gain.
Estrogen is one of the primary sex hormones in females. It plays a role in:
- physical sex characteristics
- regulating cholesterol levels
During menopause, estrogen levels dip substantially.
Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.
Hormone replacement therapy may reduce the tendency to gain abdominal fat.
Hormonal Causes Of Weight Gain After Menopause
Menopause results in rapid changes in a womans reproductive / sex hormone levels, including estrogen and testosterone. And these hormones play a key role in how the body both burns calories and stores fat.
During menopause estrogen levels decline, which decreases the rate with which the body burns and converts stored energy . ;Simply put, low estrogen levels slow down the metabolism, which increases fat storage on the body.
Additionally, lower estrogen levels result in less fat breakdown, which results in further fat accumulation and weight gain. And, if the balance between estrogen and testosterone gets out of balance, an excess of androgens can increase the risk of obesity.
Finally, to compound the problem, the levels of the hormone leptin which signal the brain to feel full after eating also drop. So, women actually do feel hungrier as a result of menopause, which leads to eating more.
Frustratingly, in addition to weight gain, fat distribution also shifts in the perimenopausal woman as well. So, waist circumference also increases disproportionately in women after menopause at a greater rate.
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What Is A Menopause Diet And How Can It Help Your Symptoms
A menopause diet involves eating certain foods that could help you feel better and have a balancing effect on fluctuating or declining hormones during this period of transition. A menopause diet also helps you avoid the foods that may exacerbate unpleasant symptoms and side effects of menopause.
Food can transform your health, and its the same for hormones and the menopause transition, says Nicki Williams, an award-winning nutritionist and founder of the website Happy Hormones for Life.
Hormones need a steady stream of nutrients for them to work efficiently. Without the right nutrients your menopause symptoms can worsen. Your natural instinct is to go for a fast fix with the wrong foods . This makes things even worse, she explains.
Jackie Lynch, a nutritional therapist and founder of the WellWellWell clinic, and author of The Happy Menopause;adds: A diet that helps to regulate the bodys response to stress is very important in managing menopause symptoms. There are lots of ways that nutrition can help to manage menopause symptoms. For me, the thing to focus on is a diet to support hormone balance.
During the perimenopause and menopause, our sex hormones are on a rollercoaster. This hormone fluctuation is at the root of many symptoms, from dealing with hot flushes and night sweats to anxiety, mood swings and brain fog.
One thing to be aware of is that any existing dietary requirements you have could adversely affect you during this time.