Healthy Ageing And Women
According to the World Health Organization, healthy ageing is influenced by a number of factors such as the presence of diseases, injuries and age-related changes .
For women at midlife, it can be difficult to separate the effects of ageing from the effects of menopause. Ageing is associated with weight gain in both women and men. Weight gain during and after menopause is associated both with lifestyle factors and the physiological changes of ageing, as well as with the hormonal changes of menopause.
As women age, they can promote healthy ageing by:
- monitoring menopausal symptoms and other body changes and getting advice early
- eating a healthy diet and maintaining a healthy weight
- engaging in physical activity
- regulating sleep patterns
Find A Friend Or A Group To Exercise With
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.
Why Menopause And Weight Gain Go Hand In Hand
Most women will gain about five pounds during the menopausal transition, Pinkerton says. While it might not seem like a lot, these five pounds may be compounded by a future weight gain or previous weight gain you’ve been trying to lose.
However, most of these causes are related to aging, not menopause. It just so happens these events all occur at the same time. That’s why menopause often gets the blame.
Here are some factors that contribute to weight gain during midlife and menopause.
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Shrink Belly Fat With Tai Chi Or Quigong
Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study, published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that tai chi health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.
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.
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Losing Weight After Menopause Is Different Than Before
Counting calories is a big waste of time. It doesnt work. A calorie is not a calorie. You need to eat a lot of low-calorie, high-nutrition food, which is vegetables.
When asked if yo-yo dieting slows the metabolism down, Dr. Laura said yes, but that it was not irreversible. However, we need to remember that the body is genetically wired to survive. The body doesnt care if you look good in jeans. Losing weight scares it.
You cut your calories to 400 or 500, and your body thinks theres an ice age out there where theres no sunlight and thus no food available, and it had better conserve energy. Its not going to expend energy making beautiful hair and nails. Its going to focus on making blood cells and beating the heart, and breathing. Cutting calories that low once in a while is fine, but over and over again, the body says, I dont know when the next ice age is coming, so I had better start storing.
If you can feed your body regularly with lots of vegetables and lean protein, you can calm down those hormones and get your metabolism working properly again. It wont be what it once was due to age and loss of muscle mass, but it can be functioning properly. Extreme dieting also reduces muscle mass, making you burn less fat, so if you dont work at building that muscle back, you wont get your metabolism back.
No Matter What Your Body Looks Like Now You Need To Think About How You Got There Life Is A War
With stress from trying to balance career and family, going through pregnancy and childbirth, unfortunate events such as loss of a loved one, or dealing with other very difficult issues, we are only human and can only do so much and can only handle things the best we can. Stress can cause bad eating habits as a way of dealing with it, leading to weight gain. Remember that you have been through a lot, so thank yourself for pulling through.
Now its time to care for yourself and put you FIRST. You deserve it.
Get Hormonal Support
There are natural, healthy, supplements out there that can support your hormone levels, which may help you prevent or get rid of that stubborn menopausal muffin top.
I personally love and recommend BioTrust Ageless Body. Research found that the super nutrients in their formula reduce cortisol levels over 6 times lower. PLUS, it rolled back up to 17 years of degenerative cellular aging, and improved skin and sleep .
Get Social Support
Its not easy to eat healthy and exercise when no one else is doing it around you. Call up a friend or convince your partner to join you.
The Best Exercises To Help Women Over 50 Lose Weight
Exercise is essential for women at all stages of life and is especially important during menopause, Heather Jeffcoat, DPT, a physical therapist who specializes in pelvic function and women’s physiology, tells LIVESTRONG.com.
“As women mature into menopause, bone and muscle mass tend to naturally decrease, and exercise is the antidote that allows older women to maintain that bone and muscle mass,” Jeffcoat explains.
Here, Jeffcoat and Holly Roser, CPT, a certified personal trainer and sports nutritionist with expertise in women’s health, offer fitness guidelines for women over 50, as well as fun exercise tips and precautions.
What Kind of Exercise Is Best for Women Over 50?
Fitness at all ages should be at least somewhat individualized, but for women over 50, the need for individualized fitness programming becomes increasingly important, Jeffcoat says. Why? Well, post-menopausal women have a higher risk of certain medical conditions, including osteoporosis and heart disease.
If you’re a woman over 50, your fitness program should account for those risks, Jeffcoat says, noting that, “Women should always check with their doctors before starting a new exercise routine, especially if they have had any recent heart or lung conditions.”
Low-impact cardio: In general, high-impact aerobics, high-intensity interval training and activities with a high fall risk should be avoided whenever possible if osteoporosis is confirmed or suspected, Jeffcoat says.
Its Better To Stand Than Sit If And When You Can
The formula is simple: The more time that your bodys in motion, the more calories your body will burn. One low-effort way to do that? Stay as vertical as possible throughout the day, Peeke says. Not only will that increase calorie burn, it can also help prevent other health problems. A study published in January 2018 in the journal Obesity found that prolonged sitting is connected to higher levels of abdominal fat, as well as fat thats accumulated around organs such as the liver, which increases risk for diabetes and heart disease.
Staying vertical isnt exactly the same as breaking out a full-on sweat . To stay upright more often, stand and pace when youre on the phone, or park further from the front door of the places youre going, so youll have to walk more. If youre a binge watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on all your favorite shows.
To stay upright more often, stand and pace when youre on the phone, or park farther from the places youre going so youll have to walk a little more. If youre a binge-watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on your favorite shows.
Also Check: Is Lightheadedness A Symptom Of Menopause
What Causes Menopausal Weight Gain
Although weight gain can be caused by a number of things, the most common cause of menopausal weight gain is the breakdown in communication between hormones and fat cells.
Our hormones are responsible for sending signals to our fat cells to store fat. During menopause, our hormones get out of whack, and that communication breaks down, causing changes in metabolism , digestion, appetite and heat regulation .
How To Lose Weight During Menopause
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I must say ur very inspiring m 23 n I hav a terrible body
thanks so much! Work on your health its worth it!
We must make ourselves a priority
yes we do
Im an emotional eater, so I have to work on that. Thats been key. But, nutrition and working out IAlready know what to do
i have tried the shakeology and I broke out in hives with an allergic reaction. I tried 3 types and I wont try it again . so that said what can I replace it with? none of the people who work with this company can tell me. do you have any advice?I follow the 31day program in all the other ways.
Jean Lee go vegan! look it up on youtube,eat only Veggies,fruits and legumes en you will lose the weight and get your health back! good luck.
That is true Gina! What did you do in order to balance your hormones? I work to get my ladies to get off sugar and try some of the other Nos
Also Check: Is Dizziness A Symptom Of Menopause
When It Comes To Shedding Pounds Age Factors Into The Equation Find Out How To Counter The Ways Age Works Against You
Trying to lose weight? Thought so.
When it comes to shedding pounds, age factors into the equation. You’ve probably noticed that the pounds come on easierand come off harderas the years creep up. That’s because things are changing: your hormones, your metabolism, your level of activity and the way your body stores fat.
Although you may still feel like you’re in your 30s, the undeniable fact is that there are physiological forces at work behind the scenes, especially when it comes to losing weight.
Take your metabolism, for example. It’s slowingat the rate of about 1 percent or 2 percent each decade, due to a decrease in muscle mass and an increase in fat mass. Muscle burns calories and fat is metabolically inactive, so there you have ita slow creep up of weight, even though you’re not eating more.
That’s not to say you need to wave the white flag of surrender. Instead, consider these small and achievable tweaks:
Get Checked By A Healthcare Provider
If you are struggling to lose weight even though youre active and follow a healthy diet, ruling out conditions that may make it difficult to lose weight like hypothyroidism and polycystic ovarian syndrome may be warranted (
Tell your healthcare provider about your symptoms so they can decide the best testing protocol to rule out medical conditions that may be behind your weight loss struggles.
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Can You Lose Weight After Menopause
Conventional wisdom suggests you can’t lose weight after menopause. Research says otherwise.
You’ve likely heard your whole life that weight loss becomes harder the older you get. There is some truth to that, of course. The metabolism of an average 25-year-old is typically higher than that of a 55-year-old. Likewise, a 30-year-old may be able to exercise longer than a 60-year-old.
Couple physical changes from aging with the hormonal changes brought about by menopause, and it may seem that losing weight after menopause feels really hard for most women.
“Weight gain is a problem for many women, despite maintaining the same diet and exercise routines that they’ve had for years,” says JoAnn Pinkerton, M.D., executive director of the North American Menopause Society. “Even if the number on the scale doesn’t change, women complain of a shift in fat to the midsection after menopause.”
Sound familiar? You’re not alone.
Here, how to help your body adjust to changes brought about by menopause so that you can keep weight off and maybe lose a few pounds too.
Related: Foods to Help Manage Menopause
How To Lose Weight After 50
Is weight gain inevitable in menopause? I have good news for you. Weight gain does not have to happen in menopause or even perimenopause. You can lose weight after 50.
Around the age of 50, I started noticing that I was gaining weight around my middle. It was like someone had blown up an inner tube around my waist. Before, I would gain weight in my hips and thighs. I really thought this was just part of getting older. However, I was determined to figure out how I could lose weight after 50.
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The Magic Formula For Reducing Belly Fat Is A Combination Of Cardio Core And Weight
I dont want to be sales-y, but I do have an8-week exercise program that includes this magic formula. It comes with a 60-day guarantee, so if you dont like it, youll get every penny back. Its pretty cheap anyway.
Build More Muscle
Muscle mass declines with age. Muscle cells use up a lot of energy. Therefore, the more muscle mass you have, the more calories your body needs. If you dont take enough calories in to keep up with demand, your body will use fat as a source of energy and you will lose weight.
Cut carbs. Carbs draw water into your body, causing bloating and fat storage, which loves to occur where you want it the least: your belly area.
Eat whole ingredients and avoid processed foods. Eat plenty of fresh vegetables and other great sources of vitamins, minerals, and fiber.
Dont cut out the fat. Eating fat does not make you fat. In fact, eating fat can help you lose fat.
My husband is an amazing French chef, who has helped me eat properly and I lost A LOT of weight since I met him. He helped me create meal plans and healthy cookbooks with delicious recipes that help with weight loss and use whole, nutritious ingredients.
Watch Your Blood Sugar.
Get your blood sugar levels tested regularly, especially if you are overweight.
If you are over 45 years old, your health care provider should test your blood sugar levels every 3 years.
Detox Your Liver
Hiit Your Menopause Symptoms Where It Hurts
Exercise routines that we used to stay fit and healthy in our 20s to early 40s no longer work the same way as we age. The key to losing your menopause belly fat is to shake things up. One of the single best types of exercise during menopause is high-intensity interval training , shown to help you lose weight faster and keep it off, especially during times when this can be more challenging, like menopause.
HIIT workouts are usually quite varied, which helps keep them from getting boring
Read Also: How Does Menopause Affect Sex Drive
Engaging In Physical Activity To Promote Healthy Ageing
Physical activity is recommended for all adults at all ages, including women during the menopausal transition and after menopause . Current Australian physical activity guidelines for adults 1864 years, define physical activity as any activity that increases breathing rate and heart rate. Potential benefits of physical activity for postmenopausal women include:
- improving blood lipids and blood pressure
- improving physical abilities strength, coordination, balance and endurance
- reducing the risk of osteoporosis
- reducing the risk of falls
- reducing the risk of chronic diseases
To help improve blood pressure, cholesterol, heart health, as well as muscle and bone strength, the recommendation is for women to do either:
- 150 minutes of moderate intensity physical activity weekly (eg brisk walking, recreational swimming, dancing, household tasks like cleaning windows/ raking leaves or pushing a stroller.
- 75 minutes of vigorous intensity physical activity weekly .
To maintain balance, muscle strength and bone health, weight bearing exercises and resistance training is required on 2-3 days per week .
To obtain greater benefits and help weight loss, avoid unhealthy weight gain and to reduce the risk of cancer, 300 minutes of moderate intensity physical activity weekly or 150 minutes of vigorous intensity physical activity weekly is required.