There are countless side effects suffered during and after the menopause. These include hot flushes, mood swings, depression, hair loss and bloating. But the one complaint that seems to unite most women is the struggle to keep in shape. Many women find that it is a lot more challenging to keep the weight off than it was in pre-menopausal years.
Women agonise over the bathroom scales, baffled as to why the diet and exercise routine that kept them in tip top shape before, is now rendering most of their wardrobe staples uncomfortably tight. So what is it that causes this pattern of excess pounds that simply will not shift?
Many of the struggles that face women throughout their lifetime stem from the same thing… Yes, the dance of the dreaded hormones…
During the menopause, your ovaries stop producing oestrogen. The body is left puzzled as to why the levels of oestrogen to which it was accustomed, have plummeted. So it decides to take matters into its own hands and produce oestrogen in the most obvious way that it can think… Fat cells produce oestrogen, so it is the natural instinct of the female body to increase fat cells for oestrogen production when the time has come for your reproductive organ to take retirement.
While a little weight gain (2-5lbs) can be healthy after menopause – for bone health purposes – too much is undesirable for many. The menopause certainly does not switch off the desire to look one’s best!
While good nutrition, exercise and lifestyle are critical elements to healthy weight maintenance, it is the balancing of your hormones which should take centre stage in your priorities. Hormonal imbalance and weight gain are closely related. If your hormones are not balanced your body may naturally begin to cling on to fat in areas that may have been effortlessly lean and toned before.
It is common for progesterone levels to fall during menopause. This factor does not necessarily cause weight gain, but it can instead bloat the body with water retention which has the effect of making you feel heavier and softer around the edges, as well as making your clothes that bit tighter!
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Testosterone is not exclusive to our male companions. This hormone is an important feature of our female temple as it works to build muscle mass after our chick-boxing session or Yoga class. These muscle cells work to burn calories in your body and stimulate metabolism. Levels of this hormone drop during the menopause causing the loss of muscle mass and hence a slower metabolism. Next stop: Weight Watching…
Insulin resistance and stress are both common factors of the menopause which are responsible for weight gain.
So let’s have a look at some important steps which can help inject some order to the hormonal chaos…
Resistance exercise like Yoga, pilates and light weight training can be very effective for gently building muscle mass, using up energy and boosting metabolism – without exerting pressure on the joints.
Reducing stress levels should be a priority for everyone, and nobody more so than post-menopausal women. Relax your mind and body by indulging in something that you love. Research demonstrates that when you do practice a hobby that you enjoy such as walking the dog in the countryside or early morning Yoga, the stress levels on your body are reduced significantly.
A nutrient dense diet is also an important factor for supporting your inner stress management mechanisms.
When it comes to nutritional therapy for post-menopausal women, there is one particular group of nutrients that should frequently find themselves on your menu…
Phytoestrogens are compounds found in soy, lentils, beans, chickpeas and flaxseeds. They perform the same actions as oestrogen, but in a much gentler fashion. Phytoestrogens can help to balance hormones in the body by normalising oestrogen and progesterone levels. They also make up for lost oestrogen, meaning that the body no longer has to produce its own through fat storage cells.
Soy is very rich in phytoestrogens and may be an important factor in the fight against post-menopause flab. Soy is an easily digested protein and frequent consumption is related to lower body weight, fat mass and smaller waist size. Research suggests that soy protein helps you feel full for longer, preventing that late night snacking habit that may be costing you excess pounds around your belly!
Additionally, soy products have a low glycemic index, which will help prevent blood sugar spikes and food cravings. Blood sugar balance is of paramount importance for keeping your energy levels balanced and also for helping to keep your hormones in check. It would be advised to incorporate a source of protein with every meal and snack.
But the bottom line is to remember that a little weight gain as we age is natural and healthy – our bodies are simply designed this way. It is far healthier to be 5lb overweight in advanced years than 5lb underweight for optimal function of the body systems. As we age our metabolism naturally slows down so it is important to work with this natural cycle and exercise to help increase it. Stress balance is also key as when we produce too many stress hormones, our thyroid gland function can be compromised. The thyroid gland is responsible for controlling your rate of metabolism and if not working efficiently, your metabolism can be further stunted.
Everything slows down with age, so it has never been more important to indulge in a personalised food plan and keep at a healthy weight through good nutrition and an active lifestyle.
Rachel Henderson is a qualified nutritionist and founder and director of Food Fairy Nutrition Ltd. If you’re interested in benefiting from a unique and individually tailored online nutritional consultation service, or you’d simply like more information, please go ahead and click one of the links above!
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