Are There Foods That Make Menopause Worse
Dr Mukherjee recommends avoiding:
- Caffeinated drinks in the evenings. These can cause insomnia. Jackie also points out that green tea contains the same amount of caffeine as black tea. Be careful not to swap one problem for another opt for a caffeine-free or herbal tea, she says.
- Alcohol. While its OK for some women to drink, if youre someone who becomes intolerant to alcohol during the menopause you may find it worsens your sleep. And it can cause a hangover even when you havent drunk very much, says Dr Mukherjee.
- Sugary drinks. Avoid as they will cause weight gain, tooth decay and can cause sugar crashes and even type 2 diabetes in the long-term, she says. Alcoholic drinks are also a source of sugar.
- Foods containing refined sugar. These can cause weight gain for many women. Avoid if possible.
- Processed foods. These also cause weight gain, are not nutritionally balanced and should be limited or avoided. Understanding what processed means is essential. For example, wheat-based foods and many liquidised foods and sugary drinks are processed. So bread, pasta, cakes, biscuits, pizza, pastry and noodles are processed. Non-wheat alternatives to these are also processed. Fizzy drinks contain lots of sugar or lots of chemical alternatives to sugar, she explains.
Could Menopause Belly Fat Impact Your Health
Most women will likely be concerned with the physical and noticeable changes in their body composition, and the overall appearance of their menopause belly fat. Im not here to tell you that you should feel this way. Modern culture puts a big emphasis on body confidence and pride in whatever we look like, and thats great if it works for you. However, not everyone feels that way, and if abdominal fat makes you feel unattractive or hurts your confidence levels, youre going to want to do something about it.
But menopausal belly fat goes deeper than this. If you gain weight in menopause, you may find youre at a higher risk of some serious health conditions. Menopause increases the presence of deep-tissue belly fat, known as visceral fat. Visceral fat is different from subcutaneous fat, which is found elsewhere in the body, just below the skin, such as on your legs and arms. According to Harvard University, studies show us that higher levels of menopause belly fat can lead to increased risks of heart disease, Type 2 diabetes, high blood pressure, breathing problems and even breast cancer. Even if your BMI is healthy, because your overall body weight is low, a high occurrence of belly fat will raise the risk of early death.
Are You Ready To Transform Your Body
|During the menopause your metabolism changes, it no longer responds to the traditional diet and exercise plan like it did in your younger days. Weight gain seems inevitable, sitting right around your middle, seemingly permanent and unshifting. No matter what you try, keeping the weight off is a constant battle, the frustration often leading to a lack of confidence and low self-esteem.;My flagship programme, “Changing Woman” is the ultimate weight loss plan that will teach you everything you need to know about your unique metabolism during the menopause, how to fight back against the relentless weight gain, uncomfortable menopausal symptoms and growing health risks.This programme is specifically tailored to YOU. To repair, reset & reignite your individual menopausal physiology & get you burning fat like you did in your youth. As you master the six essential pathways to long lasting, sustainable fat loss, you’ll lose weight effortlessly, transform your body, increase your confidence and look stunning in the clothes you love to wear.;Its the most adaptable programme. Each time your weight plateaus, every time your tastes change, even when your metabolism changes, this plan has a solution that will keep you reaping the rewards of a beautiful, lean & healthy body for the rest of your life.|
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What Are The Best Foods To Eat During Menopause
Another thing to consider is drinks. Drink alcohol in moderation, within government guidelines, says Dr Mukherjee. The effects of alcohol on your skin can leave lasting damage, and to much drink will also cause weight gain and hormonal disturbances.
Tea and coffee are OK in the daytime. However, to avoid nocturnal trips to the loo, drink more fluid earlier on and less in the evening. This will reduce your need to pee at night.
Pastries and caffeine can worsen menopausal symptoms.
Key Takeaways For Battling Menopause Belly Fat
The above steps outline exactly what you need to succeed. Youll notice they arent specific rules or instructions eat this meal, do this exercise but are instead a set of loose lifestyle guidelines that can help you change the way you think about weight loss.;
Everything we practice at The Sport Dietitian is about sustainability and lifestyle adaptation that revolves around you. Fad diets dont work. They arent going to help you keep off your menopause belly fat because they dont fit into your unique situation. And you need to be making sure your weight-loss strategies are something you can stick to.
Once youve gone through menopause, this is what life will be like from this point onwards. Its not a case of battling the meno-pot short term the threat of that belly fat is here to stay.;
Follow my advice and you can form a resistance to this ever-present risk factor.
Having said that, there are some basic things we recommend that you consider incorporating into your weight-loss and exercise programme to battle menopause belly fat. Again, if they dont work for you, then dont try to force them. However, if you can get them to work for you, they can be very effective tools.
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Menopause The Fork In Your Road Which Direction Will You Choose
Menopause is a fork in your road. You can choose how you want to go forward into the rest of your life and old age.
There are many reasons why its difficult to lose weight during or after menopause. I have separated the top 5 out below but as you will see they are all interlinked.;
Together they all conspire against you to make losing weight harder. But once you start to understand what is going on you are on the path to be able to fix things, get healthier and lose weight.;
Thorough understanding and knowledge lie health and happiness in your future.
As always, I just need to add, Im not a Doctor and Im not qualified to give medical advice. Please consult with your own Doctor or medical team before taking any supplements or making any changes. Im just sharing things that worked for me.;
Watch What You Drink As Well As Eat
Drinking sufficient amounts of water keeps you full, stops you from feeling hungry, and means you drink fewer soft drinks, coffees and alcohol, all of which can add significant calories.
Dont go too mad on fruit juices; one glass of orange juice can contain the juice of eight oranges. Most of the fibre is thrown away so you are left with a high amount of sugar hitting your bloodstream with no fibre to slow it down.
Dilute the orange juice half and half with water and have it with food or make a smoothie instead by putting all the fruit into the blender and whizzing it up.
Consume orange juice in moderation
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Are You Overtraining Dont Overdo The Exercise
Doing high intensity HIT and cardio training may also create another issue in the menopause adding too much stress to your adrenal glands.;
Its important that your exercise schedule doesnt put unnecessary pressure on your adrenal output and how much cortisol you release. ;When we do intense, high-impact exercise, we release more cortisol. ;Add to this to a very busy lifestyle, with ongoing stress and overwhelm, and your adrenals are under a lot of pressure! ;If we enter the menopause with already tired and overworked adrenal glands, this can mean you experience more difficulty going through the menopause.
Thats because in menopause your adrenals help with some oestrogen production as your ovaries production declines. ;So you really dont want to go into the menopause driving excess adrenal stress and continual high cortisol. ;Not good for your hormone balance, not good for your metabolism and potentially not good for your thyroid output. ;
Protein Is The Key To Stop This Cycle
Eating protein will suppress your appetite for hours after you have eaten it. It also helps reduce the hunger hormone, Ghrelin meaning you wont have the gnawing desire to snack and sabotage yourself.
The higher protein intake will naturally result in a reduction in your total food intake.
Science backs this up. In a controlled study, women who consumed a high protein diet had greater feelings of fullness and less hunger than a control group on a lower protein diet.;
Because protein is more complex for your body to process it also boosts your metabolism too;
So, instead of having a carb heavy meal, such as breakfast, make the swap to one based around protein.
This could be as simple as swapping your breakfast cereal for a bowl of scrambled eggs.
A few substitutions over the course of the day will help you avoid snacking and keep the fires of your metabolism burning fiercely.
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Foods To Avoid In Your Menopause
Certain types of foods have the potential to trigger or worsen menopause symptoms, while others for example, ultra-processed or refined foods like crisps and biscuits may prevent you from feeling your best if enjoyed too frequently. Theres no need to eliminate them entirely, but its wise to enjoy these foods in moderation to support your changing hormones, maintain a comfortable body temperature, and stabilise your energy levels and mood.
Weight Loss Plan Features
- promotes safe and sustainable weight loss
- your own personal weight loss target
- learn to make healthier food choices
- record your activity and progress
- exercise plans to help you lose weight
- learn skills to prevent weight regain
The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg each week by sticking to a daily calorie allowance.
For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.
If you find it hard sticking to the calorie limit, use our BMI calculator to get your own personal weight loss calorie allowance.
If you go over your limit one day, do not worry: it simply means you’ll have to reduce your calorie intake on the following days.
For example, if you’re a woman and you have 1,700kcal on Tuesday, that’s 300kcal more than your daily calorie allowance of 1,400kcal.
To stay on track, you’d need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.
To lose weight, the average person should reduce their daily calorie intake by 600kcal.
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Why Do Some Women Put On Weight During Menopause
The dieticians say there’s far too little research about menopause and weight gain: ‘Midlife womens lives are complicated and often in transition on many fronts, and research to date has struggled to tease out the differences between weight gain related to age and that specifically attributed to shifting hormones. We do know that metabolism changes, especially once a woman is in her 40s, and it plays a major role in midlife weight gain.’
‘We do know that metabolism changes, especially once a woman is in her 40s’
That said, there’s one common reason middle-age can impact on our waistlines: ‘Unless youre genetically blessed, once you get into your 40s , you cant eat the way you used to without gaining weight. For the most part, a loss of muscle mass combined with less physical activity is to blame. Muscle mass peaks around age 30 and then begins a slow decline that will drag your metabolism down with it unless you get serious about adding some strengthening activity to your life.’
Finally A Word On Hot Flushes
When it comes to hot flushes, it’s best to avoid eating the foods that can trigger these, such as spicy food, alcohol and coffee especially during the afternoon if you are prone to night sweats. Rooibos tea and turmeric chai lattes great taste if you can’t go without a hot drink – and they’re caffeine free!
The Good Menopause Guide by Liz Earle is published by Orion Spring in hardback on 8 March, £25.
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Menopause: 10 Rules For Weight Loss
Can you eat chocolate ever again? Should you use an oil spray? And does it matter what your pans are made of?
Of the many problems that face the post-menopausal woman, the thickening of the waist is one of the most distressing.
As the metabolism slows, extra pounds settle round the middle. Not only does this loss of silhouette wreck ones self image, it can also carry long-term health risks.
As every woman knows losing weight is no easy matter. Dr Marilyn Glenville cautions against low-fat foods and quick-fix diets .
Dr Marilyn Glenville has some top tips
She recommends reducing the carbs and adopting a new regime thats a way of life 80 per cent of the time .
Here are her top 10 rules for healthy weight loss:
Get More Sleep To Regulate Your Appetite
You may not immediately connect the quality of your sleep with your weight gain but it has a big impact.
Hormone shifts around menopause can mean that sleep becomes pretty disrupted. Do you find yourself waking up at 3am and then tossing and turning for hours until its time to wake up and you have to drag yourself into work like a zombie?.
This is really common in midlife and its super easy to build up a big sleep deficit. You know from looking in the mirror, that you can see the effects in your face, but you will see it on the scales as well.
Like most things around Menopause, it comes down to hormones. Sleep deprivation messes with the hormones Ghrelin and Leptin which regulate hunger and appetite respectively.
So if these hormones get out of whack it increases sugary and crab cravings as well as meaning that your body doesnt expend as much energy. So you can see what is going to happen there.
Now I totally appreciate that improving your sleep, as crucial as it is, is easier said than done. Reducing stress and cutting back on alcohol before bed can certainly help.
I did create a really detailed post here of ideas to help with menopause insomnia. Check it out for some ideas that may help you.
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Look After Your Sleep
Since the menopause you may be experiencing a poorer quality of sleep. Sleeping well is an essential part of looking after your health, both mentally and physically. As well as boosting your emotional wellbeing, it can help to lower your risk of developing high blood pressure, diabetes and coronary heart disease.
In general adults need about seven to nine hours each night. For lots of helpful tips and advice on how to improve your sleep, visit our information on how to get a good nights sleep.
How To Lose Weight After Menopause
You can lose weight after menopause, contrary to popular opinion.
You may have heard weight gain in middle age is unavoidable, or that weight loss is impossible after the transition. However, research has shown it is possible to lose weight after menopause, and it’s a smart choice if you’re overweight and want to improve your;health.
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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.
The Menopause And Weight Gain
It is common to gain weight during the menopausal years and this usually sits in different places compared with your pre-menopausal years . Its not just the lack of oestrogen and progesterone that causes this, but an alteration in the balance of androgens . As a result, fat is deposited in a more male-like distribution around the abdomen and less on the bottom, hips, thighs and breasts.
Menopausal mood changes and low self-esteem may also make you over-eat and, in some cases, insulin resistance plays a part. It is important to stick to a healthy, balanced diet and exercise regularly, not only to maintain ideal body weight but also to elevate mood.
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