What Can Suppliers Do To Assist Sufferers Handle Their Weight Earlier Than And Through Menopause
That is the query Kara Marlatt, MPH, PhD sought to reply throughout her presentation on the North American Menopause Societys 2021 Annual Assembly: Triangulating Weight Loss: Conduct, Drugs, and Surgical procedure1.
There are issues all clinicians should know earlier than implementing weight administration in major care. The elements that contribute to the physiques defended fats mass embrace irregular weight-reduction plan, poor sleep, stress, sedentary behaviors, and weight gain-inducing medicine. The physique actually needs to defend its present state, Marlatt mentioned. For instance, for those whove simply completed figuring out, you would possibly wish to lie on the sofa for just a little bit longer. There are methods in place to assist the physique actually defend that fats mass.
Watch Your Carbohydrate Intake
Not all nutrients are created equal, and some experts believe that a steady diet heavy in unrefined carbs like pasta and bread are a significant factor for excess belly fat. Carbs are the enemy of the middle-aged woman, says Dr. Boling. If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better. Research published in April 2017 in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.
No It’s Not Entirely Your Fault Yes You Can Shed Those Extra Pounds
by Hallie Levine, AARP, July 30, 2018| 0
As you hit your mid-to-late 40s, you may notice that besides battling the occasional hot flash or mood swing, your favorite black go-to pants are starting to feel noticeably more snug. This time it’s not your imagination.
The average woman gains about four-and-a-half pounds as she starts the transition to menopause in her 40s, according to a landmark study. And it’s a trend that doesn’t slow down, either: Women continue to put on about a pound and a half each year in their 50s and 60s, according to a new review published in the journal Mayo Clinic Proceedings.
“The main reason is the natural loss of muscle mass that occurs with age,” explains Jo Ann Pinkerton, M.D., executive director of the North American Menopause Society and professor of obstetrics and gynecology at the University of Virginia Health System. “Since muscle burns more calories than fat, your metabolism slows down, causing you to put on weight.” Starting at age 30, research shows that you lose on average about a half pound of muscle each year; and that number rises to almost a full pound once you hit 50.
Sounds daunting, but there are expert-approved ways to reverse your scale’s upward spiral. Here’s how:;
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Slowing Weight Gain With Exercise
How Can I Prevent Weight Gain In Post
Maintaining a healthy weight and lifestyle after menopause is an important goal as weight gain especially around the trunk is associated with an increased risk; for all chronic degenerative diseases. Focusing on a proper exercise regime, nutrition, getting adequate sleep and following a balanced and biochemically identical hormonal replacement therapy program treatment can help you not only counteract postmenopausal weight gain but improve other menopausal symptoms as well.
Weight Changes During And After Menopause
Hormonal changes and weight gain may continue to occur as women leave perimenopause and enter menopause.
One predictor of weight gain may be the age at which menopause occurs.
A study of over 1,900 women found that those who entered menopause earlier than the average age of 51 had less body fat.
Additionally, there are several other factors that contribute to weight gain after menopause.
Postmenopausal women are generally less active than when they were younger, which reduces energy expenditure and leads to a loss of muscle mass.
Menopausal women also frequently have higher fasting insulin levels and insulin resistance, which drive weight gain and increase heart disease risk.
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.
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How To Stop Weight Gain
So, what really causes midlife weight gain? In addition to the hormonal changes that happen in women’s bodies during middle age, consider some of the other life changes that often occur:
- Kids move away from home
- Increased interest in leisure activities
- Increased time for social activities, such as cooking/entertaining/dining out
- Change in life priorities
- Slower pace in life
Not every person will experience these changes, but many of them result in a decrease in their overall physical activity level. When your physical activity level decreases, so does your metabolism. This pattern has led some researchers to wonder if weight gain occurs because of a change in lifestyle rather than a change in hormones.
To achieve weight loss or to prevent weight gain during menopause, stay active and eat a healthy diet.
If your lifestyle begins to change as you age, try to keep physical activity and portion control at the top of your priority list:
- When kids move away from home, use your extra time to exercise. Join a gym, organize a hiking or walking group, or learn a new sport.
- If you have more time to entertain, learn a few healthy cooking tips and share low-calorie, low-fat meals with friends and family.
- Travel and leisure activities can include exercise. Many travel companies specialize in active vacations. Instead of laying on the beach, bike, hike, or paddle through your favorite tropical destination.
Foods To Eat During Menopause
A menopause diet plan involves a few key steps:
The following foods can help strengthen bones and relieve menopause symptoms:
If you find you cant take in enough of these nutrients through a healthy diet alone, a calcium and magnesium supplement may be beneficial during this time as well, says Best.
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How Long Will I Stay On Hormones
Studies show that when the women stopped bioidentical hormone replacement therapy, the benefits of the hormonal treatment stopped too, making it imperative for postmenopausal women to consider taking bioidentical hormones throughout their lifetime.
Natural hormones are an opportunity to replace what your body originally had in its ideal state when your hormone levels were most optimal and your body was disease free and youthful. These are the hormones that your body is able to recognize and utilize most effectively. Women prefer natural bio-identical hormones because of better results, greater quality of life and minimal side effects when taking them throughout their lifetime after menopause occurs . It makes sense to replace and balance your hormones only with what nature originally gave you for a long and healthy life.
Weight Gain During Perimenopause And Menopause
Why is it so much easier to put on pounds as you get older? During perimenopause , estrogen levels start to decline. That hormonal shift slows your metabolism, says Dr. Pattimakiel. Every year we get older, our metabolisms slow down. Then around menopause, its common to see a significant drop.
That sloth-like metabolism means even if you eat the same healthy diet you ate in your 30s, youre more likely to gain weight. It also makes it that much harder to drop pounds youve already put on. When your metabolism is slower, its harder to lose weight, she says.
As if thats not frustrating enough, mid-life pounds tend to settle around your middle. Unfortunately, extra fat in the abdomen increases the risk of heart-related problems, Dr. Pattimakiel says. So its worth making some changes to keep your weight in the healthy zone as you get older.
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Pathophysiology: Mechanism Of Menopausal Obesity
The mechanism of the development of obesity in menopausal women is outlined in . The continuous depletion of the follicular ovarian pool during menopausal transition lowers estrogen production with a relative increase in androgen levels. This hormonal imbalance alters energy homeostasis by regulating hunger and satiety signals. Estrogen inhibits the action of hunger signals, preventing events of excessive calorie consumption. It is postulated that during the menopausal transition because of fluctuating estrogen levels, its effectiveness to modulate hunger hormones is reduced. Menopausal women experience more intense hunger signals encouraging increased food intake which promotes weight gain.
Mechanism for development of obesity during menopausal transition
The hormonal imbalance during menopause also promotes the higher accumulation of fat in the abdominal region. Low estrogen levels along with high androgen levels lead to redistribution of fat present in the gluteal and femoral regions to abdominal regions of the body, favoring abdominal obesity. Besides, higher abdominal obesity is an independent risk factor for future metabolic complications.
Menopausal obesity is primarily driven by hormonal imbalance and its effect on energy balance. Some other crucial factors, such as unhealthy eating behavior, sedentary lifestyle, and secondary causes might also account for the differences in personal weight gain trajectories among these women.
How Can I Stop Menopause Weight Gain
For those just who are just beginning to enter perimenopause or menopause and looking for ways to stop the weight gain before it takes over, there are thankfully some simple tips out there.;
Elizabeth Ward, MS, RD, co-author The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness , explained to TODAY that there is no one-size-fits-all approach to avoiding menopause belly fat. However, after spending decades observing women and their experiences with the change, she shared some insights that can help.
Ward suggests switching to a plant-based diet. More specifically, A balanced eating plan rich in plant foods supplies the right mix of healthy fats, fiber, vitamins, minerals, and phytonutrients. She says this will promote better health in women, particularly those ages 45 and older who may be going through the menopause transition.
If nixing meat entirely doesnt appeal to you, Ward also recommends the Mediterranean diet and says it may even help women experience fewer menopause symptoms. In this case, the idea is to eat meals rich in whole, non-processed foods, including nuts, seeds, whole grains, healthy fats like olive oil, and moderate portions of protein from things like beans, eggs, dairy products, fish, and chicken.;
Recent studies have shown that combining both ideas for a plant-based Mediterranean diet is especially beneficial for weight loss and boosting heart health, so you might want to give them both a try!;
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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.
Improving Midlife Sleep May Be Key To Keeping Weight Off
Menopausal women should try to improve the quality of their sleep, experts say.
One way is to tackle the sleep itself, by keeping to a regular bedtime schedule, avoiding alcohol and tobacco before bed, and ensuring you exercise and practice stress-reduction sufficiently during the day.
Experts also recommend cognitive behavioral therapy for insomnia , an eight-session program developed specifically for sleep issues. Dr. Santoro likes the free app CBT-i Coach, developed by the Veterans Administration, based on this therapy method.
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Natural Treatment For Menopause
1. Eat Foods that Help Manage Menopause Symptoms
When trying to balance hormones and reduce menopause symptoms, your diet should include plenty of essential minerals and healthy fats. Filling up on the following foods which are hormone-balancing, nutrient-dense and unprocessed can help you eliminate your intake of empty calories and manage weight gain.
Keep in mind that you might need to consume less calories overall in order to maintain your weight as you get older. Due to a decrease in muscle mass and slowing of your metabolism, its more important than ever to limit processed foods and focus on eating a clean diet.
Foods that can help manage menopause symptoms include:
2. Avoid Foods that Make Menopause Worse
3. Take These Supplements for Menopause Relief
Although less commonly used at home on your own, other botanicals/herbs can also help manage symptoms including: evening primrose oil, licorice root, wild yams, red raspberry leaves, chaste tree and sarsaparilla. Each one;has a specific symptom that they are able to help treat, so it can be very helpful to talk with a trained naturopath doctor to help guide you into using proper dosages and combinations.
4. Reduce & Manage Stress
Many women experience increased anxiety, moodiness and even episodes of depression during the menopause years. Managing stress in your life is one important way to reduce behaviors or symptoms like emotional eating and weight gain, fatigue, getting poor sleep and low libido.
Questions Abound About What Causes This Shift In Body Composition
Research, such as an October 2017 review in Mayo Clinic Proceedings, typically attributes this effect to the decline in estrogen levels brought on by menopause and to the fact that menopausal symptoms such as hot flashes and night sweats can interfere with exercise and other healthy lifestyle measures, along with natural changes from aging.
Drops in estrogen alone are unlikely the sole factor in this weight gain, says Leilah K. Grant, PhD, a postdoctoral research fellow in medicine at Harvards Brigham and Womens Hospital in Boston and an author of the new study. All women stop producing estrogen in menopause but only about half report gaining weight, she says.
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Slowing Weight Gain Through Diet