Menopause and foods to ease the transition
May 16th, 2012
Menopause is different for every woman. Some experience severe hot flashes and restlessness, some experience no symptoms at all. Menopause occurs on average at age 51. This change signals not only the end of fertility, but also a time of increased risk for disorders such as osteoporosis and heart disease. By making some dietary changes some women are able to manage these conditions better.
“I can’t lose weight anymore because of my age.” “My weight will never be the way it was when I was younger.” Those are common things that women say as they age. Some statistics have shown that 90% of women gain weight during menopause, with an average gain of 12 to 15 pounds between the ages of 45 and 55. In most cases,the extra pounds tend to cling to your midsection. Hormonal changes set the table for fiery flashes, sweaty sleeps, and libido loss, and fad dieting. These problems weigh them down with bloating , fatigue, like the two ton elephant in the room that wont go away.
Some ways to help you are: Write down each morsel of food you put in your mouth. Even small quantities of certain foods could make a big difference in your weight. Being accountable will help you to feel more responsible. I like the website www. sparkpeople.com It is a great tool to get fit and lose weight in a healthy way and it is FREE!
Muscles matter. As we age our muscles mass declines. Muscle burns calories! Aerobic exercise will help to burn calories and build better bones, strength training like lifting weights, will help to maintain muscle mass. About 30 minutes of moderate-intensity physical activity a few days a week will also protect against cardiovascular disease, diabetes, osteoporosis and other conditions associated with aging.You may not be able to just peel off layers of extra pounds as you once easily did. It would be great if they would come off as easily as you take off your layers of clothing during a hot flash. (just a joke) Instead focus on eating healthy, exercising and keeping a positive outlook.
The nasty mood swings also come with the territory. One moment your happy and the next moment you make the exorcist look like a walk in the park. Menopause, you are only in another phase of your life, so embrace it! This is a great time in life to finally get out and do some of those things you “always wanted to do” but postponed for another time. And if you need to lose weight, this is the time to start to take care of yourself. Take a class try Zumba, and learn a few Latin American dance moves.
Muscles matter. As we age our muscles mass declines. Muscle burns calories! Aerobic exercise will help to burn calories and build better bones, strength training like lifting weights, will help to maintain muscle mass. About 30 minutes of moderate-intensity physical activity a few days a week will also protect against cardiovascular disease, diabetes, osteoporosis and other conditions associated with aging.You may not be able to just peel off layers of extra pounds as you once easily did. It would be great if they would come off as easily as you take off your layers of clothing during a hot flash. (just a joke) Instead focus on eating healthy, exercising and keeping a positive outlook.
The nasty mood swings also come with the territory. One moment your happy and the next moment you make the exorcist look like a walk in the park. Menopause, you are only in another phase of your life, so embrace it! This is a great time in life to finally get out and do some of those things you “always wanted to do” but postponed for another time. And if you need to lose weight, this is the time to start to take care of yourself. Take a class try Zumba, and learn a few Latin American dance moves.
So what are you waiting for? Menopause should be a just Pause not a stop in life. It is a start of a new journey.
Great foods to add to your diet and why
flaxseed, nuts, parsley, soy beans Foods high in phytoestrogens help lessen hot flashes
brussel sprouts, cabbage, kale, and collards Support bone health, protect against breast cancer and heart disease
Fermented soy tempeh Ease menopause symptoms such as hot flashes
Sage Helpful with night sweats
Flaxseed Balances hormone levels
Omega 3 rich foods like salmon, tuna, cod, and sardines May help regulate hormone levels
Legumes (lentils, soybeans, kidney beans, pinto beans, lima beans, black beans, chickpeas) acts like a weak estrogen
Whole grains,Apples fennel, celery, parsley and nuts high in phytoestrogens ( Asian cultures have diets high in this and rarely have menopause problems)
Kelp, nori, kombu, wakame, arame, hikiji, and dulse Helps maintain proper estrogen levels
Menopausal women should avoid caffeine, spicy food, hot beverages and alcohol because they can trigger hot flashes, according to MayoClinic
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