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How To Stay Thin During Menopause

Give Your Body The Rest It Needs

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This is a good rule for any happy and healthy routine, but especially during menopause when your hormones and moods fluctuate, difficult to manage on a bad nights sleep.

Getting enough sleep helps to manage these hormones.18

Plus, not getting enough sleep can increase your appetite and decrease your ability to resist unhealthy snacks, so sleep is an important weapon in your fight against menopause weight gain.

Include Resistance And Weight Training

Building muscle mass helps both women and men boost their metabolism. Having more muscle mass helps you burn off calories, even when youre sitting or at rest.

You can maintain muscle by doing resistance training at least twice a week, for 20 to 30 minutes per session. This is especially important as you grow older.

There are several ways to approach resistance training:

  • Use machines at a gym or at home.
  • Use free weights or resistance bands.
  • Participate in a group fitness class, such as Pilates.
  • Use your body for resistance by doing push-ups, squats and lunges.

Women are sometimes hesitant to do weight training because they are afraid they will start to look manly. But that is a misconception, as women lack the amount of testosterone that men have.

Noe encourages women to get comfortable with weights. Women should be weight training to gain the benefits of building muscle, such as increased metabolic rate and prevention of osteoporosis, she says.

Weight bearing exercise isnt only healthy because its a workout. As it helps you grow in muscle mass, you burn more calories, which decreases insulin resistance significantly and helps prevent diabetes.

Will I Need A D& C

A D& C is a short name for dilatation and curettage. Whether you need to have one depends on your problem. When you have a D& C, the opening of your cervix is stretched just enough so a surgical tool can be put into your uterus. The tool is used to scrape away the lining of your uterus. The removed lining is checked in a lab for abnormal tissue. A D& C is done under anesthesia, while youâre asleep.

If youâre having heavy bleeding, a D& C may be done both to find out the problem and to treat the bleeding. A D& C often makes heavy bleeding stop.

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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.

Increasing Exercise May Be A Key To Success

How to Stop Weight Gain During Menopause

The old adage of eat less and move more certainly applies to weight loss after menopause, but the ratios may have to shift to see results.

“Cutting calories is necessary for weight loss, but increasing exercise will help sustain weight loss, prevent weight gain and lead to favorable changes in body composition,” Pinkerton says. “The general recommendation is 30 minutes of moderate-intensity exercise most days per week.”

You don’t have to get that all in one session each day, she adds. You can divide it up over two 15-minute high-powered sessions if that helps fit it into your day more easily.

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My Observations In Italy Show Me That The Dolce Vita Helps Italian Women Stay Leaner

Ah, La Dolce Vita, The Sweet Life! If Italian women dont count calories or look at the scale as much as French women do, they certainly enjoy a slow and sweet way of eating long meals with fresh foods together with family. Here is a view from an American women living over in Italy:

So my main observations on why Italians are generally thinner than Americans are: totally different ways of preparing food, eating fresh foods, eating organic foods, taking time to eat healthier at home, eating at a slower pace, eating and drinking in a logical order, drinking less amounts of everything, eating less sugary unnatural desserts, walking more, and having a balanced life/work schedule leading to a less stressful life.

Looking at it from the outside it seems like the Italian and French culture support an easier transition thru middle-age.

And here are my tips to help you transition over in this pre and post menopausal period.

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Choose Fats Wisely And Eat Meals With Healthy Fats To Counter Weight Gain

Fat adds flavor, makes our food taste better, and is part of a healthy diet. So the good news is that it isnt necessary or recommended to completely eliminate it from your diet altogether. You just need to learn how to be more choosy, says Palumbo. Think more walnuts, and fewer Whoppers.

The healthiest fats are the ones that derive from vegetable sources like olives and nuts, but keep in mind that healthy fats like those found in avocados have the same number of calories as the fat found in an ice cream sundae. An ounce of nuts has 170 calories, so you have to be very careful, says Palumbo. The same goes with extra virgin olive oil. The American way is to go overboard, so you have to be extremely cautious when you use it and measure the amounts of fats and oils that you consume.

And restaurant meals once again are not your friends in the fat department. Restaurants are not in business to make us healthy. They add a lot of flavor carriers, which are known as fats, Palumbo says. Salad dressings are one of the biggest sources of added fat in our diet, so be sure to order your salad with the dressing on the side.

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Eat More Fruits And Vegetables

In a four-year study, researchers found that women who ate more fruits and vegetables and fewer sweetened drinks and desserts lost more weight than women who didn’t make those dietary changes.

“After the age of 50, our need for energy-calories-decreases, but we still need the vitamins, minerals and fibers from foods,” Upton says. “Make your choices count by selecting nutrient-rich foods.”

Case in point: a recent study found that eating more fruits and vegetables may reduce your risk for postmenopausal osteoporosis.

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Feeling Fresh During My Period

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One of the challenges women face is managing the inconvenience of menstruating while keeping up with all their usual obligations. Weve compiled some helpful suggestions for keeping things fresh while youre on the rag.

There is deeply ingrained social stigma around menstruation that makes many women want to fade into the woodwork until it passes instead of carrying on with their lives. But this stigma is mostly based in myths that have long since been refuted. Knowing the facts about your period and creating a personal menstrual hygiene routine can help you keep feeling fresh throughout the month.

Your period occurs due to hormonal changes in the body. Hormones are biochemical messengers, organizing the body for its biological imperative to procreate. The ovaries release the female hormones estrogen and progesterone. These hormones cause the lining of the uterus to thicken in preparation for a fertilized egg to imbed itself in the uterine wall and begin to develop. If there is no fertilized egg and no pregnancy, the lining breaks down and is expelled as your menstrual blood. This happens each month during the fertile years of a womans life from puberty to menopause.

The average duration of a menstrual cycle is 28 days . The length of the cycle does not depend on the length of the calendar month or the phases of the Moon it is an individual biological process that is often shorter or longer than average, generally falling within the range of 21 to 35 days.

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Can Menopause Cause Weight Loss

Menopause doesnt generally cause weight loss its usually the opposite.

If you lose a lot of weight in a short amount of time, its usually due to a stressful life event, like bereavement, divorce or redundancy, but once this has passed, you usually return to a healthier weight.

However, unexpected weight loss can also be caused by something more serious, including:

Ways To Stay Thin During Menopause

Consult A Doctor

Schedule a visit to the doctor if you have gained a lot of weight. At times, the weight gain can be due to other problems as well like thyroid issues. A thorough medical check up will help you understand your heath situation induce you to take needed steps to combat and control the weight gain.

Well Balanced Diet

Reducing foods high in saturated fats and eating low fat foods like fruits and vegetables help in controlling the weight gain to a great extent. You must aim at a well balanced diet that is rich in fruits, vegetables and whole grains.

A well balanced diet helps in keeping your body healthy by providing all the right nutrients and also keeping you thin and svelte.

Exercise

During menopause, many women find weight gain a serious issue. The hormone fluctuations in the body slow down the metabolic rate that makes the weight gain around the abdominal region difficult to control. Burning calories become extremely difficult during menopause.

To combat the weight gain, exercise must be incorporated in your daily routine. Cardiovascular exercises like walking, running etc. not only help you burn those extra calories, but also help you to stay heart healthy.

Stay Away from Caffeine

Caffeine is known to cause fluid retention in the body and many women mistake fluid retention for weight gain. It is important to stay away from coffee and other caffeinated products to keep water retention under control.

Motivation

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Setting A Daily Calorie Intake To Lose Weight Safely

When it comes to setting a daily calorie intake to lose weight safely, there are many things to take into account. During menopause, it is very common to put on a few extra pounds, and you may have to watch what you eat. Your willingness to achieve a healthy body weight is the most important step in this process, but counting calories can be pointless when you do not know the proper way to go about it. This article provides guidance to do it effectively and safely.

Managing Menopause: Tips To Help With Weight Gain Sex Hair Loss And More

Pin on Menopause

    Its something natural, but many people dont like to talk about: menopause.

    Menopause is the natural end to the menstrual cycle, when the ovaries stop producing estrogen and progesterone. Some will experience menopause naturally, and for others, menopause will result from surgical removal of the ovaries, or because of medical treatments or genetic disorders that stop ovarian function.

    The decline of those hormones in the body can cause unpleasant side effects ranging from night sweats to weight gain. No experience is the same. Some will have severe symptoms, while others will only experience mild changes.

    The menopause transition doesnt have to be horrible. Because of the bothersome symptoms, often menopause is feared however, it shouldnt be. Its just a different phase of life. Menopause isnt good or isnt bad, it just is. And for those struggling with symptoms, they shouldnt be afraid to ask their doctor about treatment options. At the University of Chicago Medicine, a custom care plan is created for each individual based on their symptoms, medical history and personal preferences.

    Here are answers to some common questions I hear from patients about menopause.

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    Safety Tips For Losing Weight During Or After Menopause

    Losing weight is different for everyone. But the best way to lose weight and keep the weight off is to adopt a healthy lifestyle.

    There are some additional general guidelines that are good to follow to ensure youre losing weight at a safe and sustainable rate of 0.5 to 1kg a week, which include:

    • making sure you dont go without food for long periods of time or cut out whole food groups from your diet. This can cause you to become unwell and fall into bad eating habits
    • staying away from very low-calorie diets, where you consume less than 800 calories a day. These can cause you to lose a lot of weight very quickly, but theyre not a safe and sustainable way to lose weight

    Its best to speak to a doctor about how to lose weight safely if youre obese .

    Why Exercise Is Important Now

    Losing excess weight may be a top priority, but there are so many positive effects of exercise for menopausal women. Remember the long list of unwanted symptoms? It is essential to understand that movement can reduce the severity and frequency of several symptoms. Exercise is known to cause the release of endorphins , promote peaceful sleep, regulate hormone levels, and boost libido.

    Yet the most significant contributions exercise can make is the relief of stress. High levels of stress can cause weight gain, hot flashes, and anxiety. Exercise has been found to lower the level of stress hormones, such as adrenaline and cortisol. Quality of life can improve significantly during these challenging years by exercising regularly and at a higher level of intensity than what youre used to.

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    Can We Prevent Menopause Hair Loss

    While we may not be able to prevent all hair loss, we do have more control over our bodies than we think. Menopausal hair loss may be considered part of aging, but it doesnt have to be that way. We can make better choices, and the sooner we take charge of our health, the better.

    Follow me on to learn about our approach to menopausal hair loss or thinning called Cellustrious® Hair Rejuvenation procedure. And stay positive whatever youre going through.

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    What Causes Hypothyroidism

    How to Keep the Weight Off During Menopause

    As mentioned above, hypothyroidism occurs when the gland doesnt produce enough hormones. The condition has several causes including the following:

    • Hashimotos disease An autoimmune condition and the most common cause of hypothyroidism. In this disease, the immune system attacks a persons thyroid, causes inflammation, and hinders hormone production
    • Thyroiditis An inflammation of thyroid that causes stored hormone to leak out of the gland. At first, this leads to excessively high concentration of thyroid hormones , but within a few months the gland becomes underactive.
    • Surgical removal of a part or whole thyroid A surgeon may remove a portion or entire thyroid gland due to thyroid cancer, a large goiter, hyperthyroidism, and thyroid nodules.
    • Radiation treatment of the thyroid A common treatment for hyperthyroidism, radioactive iodine, gradually destroys thyroid cells.
    • Medications Medications that contribute to hypothyroidism include amiodarone , interferon alpha , lithium

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    What Is Menopause Exactly

    First things first: Menopause refers to the life stage when a person is no longer menstruating. It officially begins 12 months after you get your final period, which generally happens between the ages of 45 and 55. Menopause can also occur with surgery that removes the ovaries, a procedure commonly performed with hysterectomy.

    For menopause that happens with aging, the two- to eight-year period leading up to that milestone is known as perimenopause. This phase is marked by declines in levels of ovarian hormones and, for many people, the start of some noticeable symptoms and changes, including with respect to weight.

    What Does Estrogen Do

    The ovaries are the primary producers of estrogen. Estrogen triggers female sex characteristics like breasts and broader hips during puberty. This collection of hormones is also responsible for regulating the menstrual cycle throughout the childbearing years and initiating lactation after pregnancy.

    Estrogen also plays a role in bone health by working with vital nutrients to rebuild bone structures. Skin, hair, mucous membranes, pelvic muscles, and the brain are also impacted by estrogen.

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    What Age Does Menopause Start

    While the average age is 51, the majority will go through menopause between the ages of 40 and 58. Theres a transition period, called perimenopause, where you may have menopause symptoms but still have a menstrual cycle. Perimenopausal symptoms can start up to 10 years before the menstrual cycle stops.

    Premature menopause occurs before the age of 40. Those who undergo premature menopause may benefit from hormone replacement therapy to help prevent cardiovascular disease and protect bone health.

    Where Do I Get Bioidentical Hormones

    Pin on menopause

    Bio-identical hormones are not typically available through traditional pharmaceutical prescriptions because bio-identical hormones are not patentable and dosages are individually tailored to each womans hormonal needs unlike prescription hormones where there are only standard dosages that may not fit your needs. With compounded hormones custom-made in a compounding pharmacy, a personalized regimen is specifically formulated to treat each patient on an individual basis.

    Dr. Harpers is one of the most experienced physicians in the United States having utilized bioidentical hormone replacement therapy in her personalized integrative health practice with over 10,000 patients over 20 plus years. She specializes in treating women during all stages of life with a special focus on women in perimenopause and menopause and her innovative and comprehensive solutions to health and hormones will allow each woman to experience renewed energy, restored youthfulness for a longer, healthier life. For more information please call our office 512 343-9355, email us at or visit our website ruthieharper.com. We look forward to hearing from you!

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