Wednesday, July 8, 2015

Weight Loss During Menopause

Aging does not have to equal weight gain. Women do tend to put on a pound a year in their 40s and 50s, but it’s more likely due to a drop in activity rather than hormones. However, hormonal changes can shift your body composition, so any pounds you do gain tend to land in your middle.

Many women feel that once they go through “the change”, their body is doomed to get flabby and pack on stubborn body fat. While it’s true that our hormones do change as we age, weight gain is by no means a forgone conclusion.

Eat at least two servings of fish per week (preferably those with healthy fats like salmon or trout).

“Women may want to give [fish oil] supplements a try if having two servings of fish a week is problematic,” says JoAnn Manson, MD, chief of preventive medicine at Brigham and Women’s Hospital, in Boston. Preliminary research suggests that fish oil may also help prevent breast cancer.
If you’re overweight you can minimize menopausal symptoms and reduce the long-term risks of declining hormones by losing weight.

Slimming down not only reduces the risks of heart disease and breast cancer, both of which go up after menopause, says Dr. Minkin, but new research shows that it may also help obese or overweight women cut down on hot flashes

Your calcium needs go up after age 50, from 1,000 milligrams per day to 1,200 mg. “With less estrogen on board, your bones don’t absorb calcium as well,” says Dr. Minkin.
If you have a cup of low-fat milk, one latte, and one 8-ounce yogurt, you’re getting around 1,100 mg calcium. This means you need to take only an additional 100 mg of supplements a day—less than one caplet’s worth—to make up the difference.

If you're eating dairy, choose low-fat products. These have roughly the same amount of calcium as their full-fat counterparts, but with fewer calories.

About 100% of my patients going through menopause complain of bloating.  cutting the amount of salt and processed carbohydrates in your diet, as they can make you retain water. But don't skimp on whole grains, which are rich in heart-healthy fiber, as well as fruits and vegetables.
Red wine gets a lot of press for its impact on heart health, but for menopausal women the drawbacks of alcohol might outweigh the benefits.

If you enjoy a glass of Pinot, try watering it down with seltzer to make a spritzer (you’ll cut calories too). Also keep in mind that red wine and other drinks may bring on hot flashes as a result of the increase in blood-vessel dilation caused by alcohol.

Soy foods like tofu, soy nuts, and soy milk may offer relief from mild hot flashes and are not thought to increase breast cancer risk. “Women in Japan have the highest soy intake and the lowest risk of breast cancer.

To lose weight you must burn more calories than you consume. A pound is 3,500 calories so in order to lose two pounds a week you must burn an additional 7,000 calories than you eat. My suggestion is to set your calorie intake at 1,200 a day — with the only exception being that you can eat as many raw, grilled, or steamed green vegetables as you want.

Exercise releases many anti-aging, fat-burning hormones. And the harder you workout, the better your results will be. talk to your doctor before beginning a fitness regimen and get proper advice on fitness form, etc., but don’t be afraid to push yourself. Lift weights and I don’t mean 2 pounds. Start running, not power walking.

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