My own personal experience of going through the menopause and surviving it , which I regularly blog about, as well as that of hundreds of menopause women who ring the helpline or email me every day, allows me to offer my guidance, advice and sometimes just a much needed shoulder to cry on, to menopausal women all over the world. Like what you read? Sign up to my regular emails full of simple tips and advice to help you through all the stages of your menopause.
I have read and agree to A. Notify me when replies to this comment are posted. Menopause Support can be used to help you through all stages of the menopause. More info. This is quite common as hormone levels fall. Lower hormone levels can affect the friendly bacteria Joint and muscle aches and pains are quite common in the menopause and some women do feel under par Our Herbamare combines herbs and vegetables with a little sea salt to create a delicious, healthy seasoning for any dish! Carbohydrates have a bad reputation, but eating the right kinds can actually be great for weight management!
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Ask Eileen. Watch all exercise videos. Show your support. NAN 10 0 0. Eileen Durward EileenDurward 11 January Read the full video transcript below Today's topic Hello, and welcome to my weekly video blog A. Reason 2: Your stress response Now, the other thing that can happen in the menopause, and this is mainly to do with fat around the middle. What you can do to help yourself So what can you do to help yourself at this particular time if these are your issues?
Your diet is very important The diet, I talked about diet in episode one of A. Other low thyroid symptoms include, feeling cold, fatigue, dry, lank hair, brittle nails, joint pains, low mood and poor sleep — sounds just like the menopause so it can sometimes be difficult to tell which is causing what! Although not very common some women lose weight in the menopause, this can be caused by just the way their hormones are falling.
However, if your weight loss is sudden or severe it is really important to get it checked out by your doctor.
Made from fermented soya beans Support for all stages of the menopause Also contains magnesium and hibiscus A herbal dietary supplement containing soy isoflavones, magnesium and hibiscus extract for all stages of the menopause. Meet the author. First name Error OK. Enter your email address Error OK. Add your comments Your email address will not be published.
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Name Check input OK. Email Check input OK. Hi I'm eating healthy and exercising occasionally but I can't seem to lose weight I've also had blood tests done and they are fine? Hi Gemma Hopefully the above tips will help with your weight management, we do know that carbs can be a big factor in menopause weight gain. If symptoms are being caused by falling oestrogen tests often come back clear as there isn't a specific health issue causing them. Weight gain and why it's difficult to lose weight during menopause Where did that spare tyre come from?
I haven't had a period for nearly a year. I'm 44 years old. I am having hot flushes, so pretty sure it is menopause. I generally am feeling unwell for most of the day. Is this normal? Kick it up a notch! Fat has flavor and makes our food taste better. You just need to learn how to be more choosy, says Palumbo.
Think more walnuts, and fewer Whoppers. 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.
How to lose weight in menopause | Fit&Well
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. Fortunately, trans fats, once the most notorious type of unhealthy fat, are now no longer a major consideration. In , the FDA determined that partially hydrogenated oils PHOs , the main source of artificial trans fat in the food supply, are not generally recognized as safe, and as of June , manufacturers can no longer add PHOs to foods.
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.
Read the full video transcript below
Another way to keep calories in check is to avoid nibbling throughout the day or falling into the dreaded afternoon snack trap. To help rein in your snacking, Peeke says to start paying attention to your circadian rhythm. Be strict with your time limit.
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But at this stage of your life, not getting your move on is not an option. So, take a Zumba class. See what all your buddies are talking about and join them one weekend at a CrossFit center. Give PiYo a go.
Weight gain and menopause: 8 tips to win the battle of the middle-age bulge
Never heard of it? According to a classic study published in the Journal of Sport Behavior , adding variation to your exercise routine may be the most successful way to make you stick with it. And according to the North American Menopause Society , that transition phase can last for four to eight years. Inadequate sleep impacts our hunger hormones, ghrelin and leptin. Palumbo says that you should close your kitchen and brush your teeth by 7 p. This will keep you from eating late, which can keep you from getting restful slumber and cause you to pack on the pounds.
Aim for a minimum of seven and ideally eight hours of shut-eye. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep. Need motivation? Find a friend who needs to exercise as much as you do, and set a date to work out together. A study published in November 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.
A study published in November in the Journal of the American Osteopathic Association 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. Cortisol , known as the stress hormone , stimulates the liver to increase production of blood sugar and helps the body convert fats, proteins, and carbohydrates into usable energy.
To reduce stress , employ quick and simple calming techniques:. If your lack of estrogen is contributing to typical menopausal symptoms, such as severe hot flashes and night sweats, you may want to consider hormone therapy HT or other medication.