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How Do You Speed Up Menopause

Importance Of A Calorie Deficit

BOOST Your Metabolism! | Lose Weight During Menopause

To lose weight, a calorie deficit is needed.

According to some research, a womans resting energy expenditure, or the number of calories she burns during rest, declines during and after menopause .

Although it may be tempting to try a very low calorie diet to lose weight quickly, eating so few calories can sometimes make weight loss harder.

Research shows that restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate

So while very low calorie diets may result in short-term weight loss, their effects on muscle mass and metabolic rate will make it hard to keep the weight off.

Moreover, insufficient calorie intake and decreased muscle mass may lead to bone loss. This can increase your risk for osteoporosis .

Adopting a healthy lifestyle that can be maintained long term can help preserve your metabolic rate and reduce the amount of muscle mass you lose with age.

Summary

A calorie deficit is needed for weight loss. However, cutting calories too much increases the loss of lean muscle, which accelerates the drop in metabolic rate that occurs with age.

Here are four nutritious diets that have been shown to help with weight loss during and beyond the menopausal transition.

Eat Foods Rich In Calcium And Vitamin D

Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.

Calcium and vitamin D are linked to good bone health, so its important to get enough of these nutrients in your diet.

Adequate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones (

Many foods are calcium-rich, including dairy products like yogurt, milk and cheese.

Green, leafy vegetables such as kale, collard greens and spinach have lots of calcium too. Its also plentiful in tofu, beans, sardines and other foods.

Additionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice or milk alternatives.

Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it.

If you arent out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.

Rich dietary sources include oily fish, eggs, cod liver oil and foods fortified with vitamin D.

Bottom Line:

A diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause.

Surgery To Remove The Ovaries And Uterus

Surgical removal of both ovaries causes you to immediately start menopause. A womans cycles stop after this surgery and hormone levels decrease rapidly. After this surgery, you experience severe symptoms of menopause, such as hot flashes and a loss of sexual desire.

Some women undergo a hysterectomy to remove their uterus but keep their ovaries. These patients dont enter menopause immediately because the ovaries continue to produce hormones. The only thing theyll notice is that theyll stop having periods and wont be able to get pregnant.

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Menopause Exercise And Diet

Many women are troubled by menopausal symptoms including hot flushes, night sweats, vaginal dryness and psychological symptoms.

No supplement therapy can fully replace regular physical activity and a healthy diet, which are both essential to general good health. The Australian Governments Physical activity and sedentary behaviour guidelines recommend you:

  • do 150 to 300 minutes of moderate physical activity, or 75 to 150 minutes of vigorous physical activity each week
  • do muscle-strengthening activities at least two days each week.
  • avoid long periods of sitting and, if you cant, take breaks from sitting as often as possible.

If you are in the postmenopausal age group you are at increased risk of developing:

  • cardiovascular disease
  • osteoporosis.

Moderate exercise and a healthy diet help to reduce the risk of developing these diseases.

High-impact exercise such as running, skipping, jumping, hopping, high-impact aerobics and team sports such as netball and resistance-type activities can help improve your bone mineral density.

Endometriosis And Menopausal Symptoms

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Endometriosis is a common condition affecting women of reproductive age and can be painful and debilitating. Women with endometriosis may be treated with lifestyle changes, medications or surgery to help control the symptoms and severity of the disease. Some of the medical treatments offered can cause women to feel like they are going through the menopause. Some women choose to have surgery involving removing both ovaries. In both of these situations, women can experience a sudden onset of menopause symptoms which can range in severity. There is evidence to suggest that providing women with information of what to expect can help their mental and physical wellbeing .

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Time Meals And Snack Right To Counter Mindless Eating

Its not just what you eat when you are following a mid-life diet that matters, but also when you eat. Midnight ice cream binges and potato chip raids, for example, are generally bad ideas and would be a poor choice even during the light of day. But the general message on food timing is clear: Dont eat too much too late, Peeke says. Eating later in the evening is murder for trying to keep weight off.

Another way to keep snacking calories in check is to avoid mindlessly nibbling throughout the day or falling into the dreaded afternoon snack trap. What a menopausal woman does from 3 p.m. on every day can determine how big her belly is. Thats when most women tend to overeat and oversnack.

To help rein in your snacking, Peeke says to start paying attention to your circadian rhythm. Eat during a window of 8 to 12 hours a day, and then dont eat for the rest of the time. Experts find this imperative to take care of weight at any age, but especially during menopause, she says.

Why Does Inducing Menopause Help With The Symptoms Of Endometriosis

Endometriosis means that deposits of endometrium exist outside of the womb cavity and they thicken and bleed with every cycle. Inducing menopause causes suppression of the menstrual cycle and activity of the ovaries meaning that the symptoms of endometriosis may resolve. The methods of inducing a menopause are:

  • Hormones by injection or nasal spray: These suppress your own hormones and stop your menstrual cycle. This means that your periods stop and you are likely to experience menopausal symptoms.
  • Surgery involving removal of both ovaries. This may be with or without a removal of your womb but will permanently induce a menopause. The loss of libido is often felt more with a surgically induced menopause.

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Breast Cancer And Hrt

Women over 50 years of age who use combined oestrogen and progestogen replacement for less than five years have little or no increased risk of breast cancer. Women who use combined HRT for more than five years have a slightly increased risk. Women on oestrogen alone have no increased risk up to 15 years of usage.

There is no evidence to suggest that a woman with a family history of breast cancer will have an added increased risk of developing breast cancer if she uses HRT. The risk with combined oestrogen and progestogen is greater than with oestrogen alone, or with newer HRT agents such as tibolone , and may also depend on the type of progestogen used. Studies suggest that medroxyprogesterone acetate and norethisterone have higher risks than dydrogesterone and progesterone.

These Foods May Delay Your Menopause

12 Minute Menopause Workout – Designed to help reduce symptoms from Menopause Feel Fabulous again

New research led by scientists at Leeds University in the United Kingdom suggests that a diet rich in legumes and fish may put off the natural onset of menopause, while foods rich in carbohydrates may accelerate it.

The age at which a person experiences their menopause can impact their health in various ways.

In fact, in addition to the inability to become pregnant, premature menopause or early menopause can bring with it numerous complications.

A loss of bone density, a higher risk of heart disease, and a loss of sexual desire are only some of the consequences of premature or early menopause.

Experiencing ones menopause at a later age, on the other hand, might have some health benefits. For instance, a recent study suggested that a later menopause onset might keep cognitive decline at bay in senior women.

Given these health effects, knowing which factors influence the onset of menopause is important.

This is what prompted Yashvee Dunneram, who is a researcher at the School of Food Science and Nutrition at the University of Leeds in the United Kingdom, and colleagues to conduct a study on the link between diet and menopause onset.

Their findings were in the Journal of Epidemiology & Community Health.

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What Is Likely To Happen During Induced Or Surgical Menopause

The menopause symptoms women experience are the same as with natural menopause but they usually develop suddenly in induced or surgical menopause and can feel a bit overwhelming if theyre not expected. Women tend to experience hot flushes and night sweats, low or changing moods and loss of sexual drive. Some women experience memory loss and develop anxiety. There can be joint pains and muscle aches and some women say they lose more hair than usual. Some women experience repeated urine infections or can feel that their vagina is dry, sore or itchy.

Reduce Refined Sugar And Processed Foods

A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable.

In fact, one study found that diets high in refined carbs may increase the risk of depression in postmenopausal women .

Diets high in processed foods may also affect bone health.

A large observational study found that among women aged 5059 years, diets high in processed and snack foods were associated with poor bone quality .

Bottom Line:

Diets high in processed foods and refined carbs are associated with a higher risk of depression and worse bone health in postmenopausal women.

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Other Treatments For Menopausal Symptoms

Studies have shown that some prescription medications can reduce hot flushes and sweats. These treatments may be an option if HRT cannot be used for health or other reasons, and should be discussed with a doctor.

The herbal medicine, black cohosh, may take the edge off hot flushes and sweats, but there is no data to support long-term use. There is also a rare liver condition that may be associated with the use of black cohosh.

Other complementary and alternative medicines have not been shown to be effective for menopausal symptoms when compared with dummy or placebo treatment in research studies.

Commercially available vaginal moisturisers may reduce vaginal dryness if used regularly. Consult your doctor about what will work best for you.

Find A Friend Or A Group To Exercise With

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To attack belly fat and any other menopause weight gain, youll need to burn between 400 and 500 calories most days of the week from cardiovascular exercise, such as walking briskly, jogging, bicycling, dancing, or swimming, Peeke says. Need motivation? Find a friend who needs to exercise as much as you do, and set a date to work out together. Research published in April 2015 in the British Journal of Health Psychology found that actively looking for a new workout partner and exercising together is beneficial for both exercise and emotional support.

If you dont have a buddy to join you on your weight loss mission, it may be time to try a group fitness class at your local gym or community center. Data published in November 2017 in the Journal of Osteopathic Medicine found that participating in regular group fitness classes resulted in a significant decrease in stress and a rise in physical, mental, and emotional quality of life compared with exercising regularly on your own or not engaging in regular exercise at all.

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Suzanne Somers 8 Ways To Recharge Your Metabolism After 40

These healthy lifestyle changes will help you release your toxic burden, blast off those first few pounds, and achieve the slim, sexy body you want.

Trying to lose weight in 2013? Nows a perfect time to focus on recharging your metabolism especially if youre over 40. At this age, certain hormones begin dipping and a healthy diet alone isnt enough to keep the extra weight off. These days were also constantly exposed to toxins, the food we buy is losing its nutrients and were less active than we once were. To successfully lose weight after 40, you need to understand that imbalanced hormones and chemicals have a huge impact on your health. It IS possible, however, to live a clean, healthy, and long life with a slim body, even after 40! The following lifestyle changes can help you reboot your system and achieve the body you want.

Is There A Risk Of Reactivated Endometriosis Transforming Into Cancer

Reactivation of endometriosis by HRT is very rare and it is impossible to say how likely it is for endometriosis to turn into cancer. However, there have been a few reported cases of it occurring. This means that while on HRT, if you develop new symptoms or old symptoms start to recur, it is important to discuss this with your healthcare professional who can start any investigations that are needed. From all the evidence it seems that there is very little risk of reactivation of endometriosis or cancer for women on HRT who have had a removal of both of their ovaries and all of their endometriosis removed. For women with some endometriosis who are under 45 or who have significant menopause symptoms the evidence suggests that the benefit of taking HRT to manage the menopause symptoms outweighs the small risk of worsening of the endometriosis or risk of cancer.

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Keep Portions In Check And Time Your Meals Right

Your metabolism has slowed down by the time you hit menopause with some research suggesting it burns a couple hundred calories fewer a day. You can very quickly avoid 200 calories, but that can also very quickly add up if you dont reduce the number of calories you consume, says Christine Palumbo, RD, a nutrition expert in Chicago.

Its also this time in your life, Palumbo notes, when you may be easing up from the daily duties of preparing meals for your family, and you just want to take a break from the kitchen. She has cooked for 25 years, and is sick of it, and she just wants to go out to eat, says Palumbo. What happens then is that you will inevitably eat twice as many calories as you need at that meal, and its often accompanied by alcohol, which is also associated with abdominal weight gain. Order appetizers as entrees and ask for a to-go container for leftovers when you do indulge in a large main course.

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Calculate Your Metabolic Rate

Makeup & the menopause

If you want to lose weight and keep it off, the best way to figure out how much you should be eating or scaling back is to calculate your metabolic rate. Fortunately, using the Mifflin-St. Jeor equation, its easy to figure out how many calories youre actually burning, and even better, its adjustable for your age, so, unlike cookie-cutter diet plans, you can use it year after year and continue enjoying results.

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Why Do The Results Matter

How old a woman is when she goes through menopause may have implications for her health. Past research has linked certain health risks to menopause that occurs either very early or late . Going through menopause at an earlier age has been associated with lower bone density and a higher risk for osteoporosis, cardiovascular disease, depression, and in some instances premature death.

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Menopause Symptoms And Hrt

Menopause symptoms that may be relieved by HRT include:

  • hot flushes and night sweats
  • vaginal dryness
  • hair loss or abnormal hair growth
  • dry and itchy eyes.

Other therapies, including vaginal oestrogen products, antidepressants or other medications, may be used depending on the symptoms and risk factors. Seek advice from your doctor.

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Why Is My Wife So Mean During Menopause

As your reproductive hormone levels change, your body may react with hot flashes, sleep interruptions, and changes in mood that can be unpredictable. Sometimes these mood changes take the form of extreme and sudden feelings of panic, anxiety, or anger. Feeling anger can be a result of factors connected to menopause.

Opt For Organic Foods

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Eager to shave off a few pounds after your 40th birthday? Start by opting for organic produce instead of the conventionally-grown stuff. A review in Interdisciplinary Toxicology found that organochlorine pesticides can alter the levels of thyroid hormone in the human bloodstream, potentially increasing weight gain and causing thyroid issues. Considering that older women are already at an increased risk for thyroid problems, like hypothyroidism and Hashimotos thyroiditis, its a good idea to go organic ASAP.

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What Are The Stages Leading Up To Menopause

After puberty, there are three other phases of female fertility:

  • Pre-menopause: Women have full ovarian function, regularly produce estrogen and ovulate.
  • Perimenopause: The ovaries begin to fluctuate in their ovulation and production of estrogen, which can result in unpredictable menstrual cycles and symptoms.
  • Menopause: When the ovaries have shut down. Someone would be in menopause after 12 months without menses.

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