Obesity and Menopause Menopause, the "change", is that time of life when childbearing officially ends.
Hormones that have facilitated reproduction are reduced, and the ovaries cease their monthly job of releasing eggs.
Around 50 is the average age for the onset of menopause though it may occur well before, or after, that age.
The period of time (months to years, usually) leading up to menopause is called "peri-menopause" is also the time during which women are prone to gaining weight...
sometimes, a lot of weight! Why does this happen, and can it be avoided? It happens because of the imbalance of hormones, namely estrogen and progesterone.
These hormonal changes may lead to inadequate response to insulin which in turn increases blood sugar and leads to the storage of fat.
With the weight gain comes a loss of lean muscle tissue and a growing predisposition toward other conditions (such as fractures, heart disease, stroke, diabetes, and depression).
Wow! You can see what a complex time of life this is for a woman.
It isn't necessary to understand all of the mechanisms whereby these changes occur.
It is, however, important that we understand the real possibility that we will gain weight during this time so that we can do something about it.
Let's work together to avoid that nasty-name phenomenon called "middle age spread".
Yuk! Like what? What can we do about it? Here are some tips for you today: - Plan! If you know this is coming around the corner, you can be prepared.
The weight gain will be much easier to prevent than to lose! - Reduce total daily calorie intake.
Some women find that the time leading up to menopause causes them to be hungrier so they eat more.
They are also more tired and perhaps a bit depressed and in no mood for exercise, thank you! A bad combination.
- Change your style of eating.
If you're going to be hungrier, start eating more wholesome foods in small amounts every few hours.
Since your insulin and sugar relationship is already changing, you don't want to aggravate the situation with extra food.
Opt for more salads, fruits, and whole grains.
- Avoid all sugar-containing beverages.
By consuming outright sugar, you are challenging your already struggling insulin-glucose balance.
This is a sure-fire recipe for weight gain.
- Reduce your portion sizes by at least one-third, and preferably by half.
We all eat too much (otherwise two-thirds of us would not beoverweight or obese).
- Develop a habit of exercise by using the stairs, parking at a more distant spot, walking whenever you can.
Also institute a regular program of at least minimal exercise.
You can do this at home.
Lift a few weights, do stretches, walk up and down the basement steps, exercise with TV programs, walk around the block.
There are many ways to fit in a bit of exercise...
and each one uses a few calories.
I've talked to many elderly women who say one of the biggest mistakes of their lives was letting their weight get out of control during menopause.
They have found the additional pounds almost impossible to lose.
Let's learn from them.
Until next time!
Hormones that have facilitated reproduction are reduced, and the ovaries cease their monthly job of releasing eggs.
Around 50 is the average age for the onset of menopause though it may occur well before, or after, that age.
The period of time (months to years, usually) leading up to menopause is called "peri-menopause" is also the time during which women are prone to gaining weight...
sometimes, a lot of weight! Why does this happen, and can it be avoided? It happens because of the imbalance of hormones, namely estrogen and progesterone.
These hormonal changes may lead to inadequate response to insulin which in turn increases blood sugar and leads to the storage of fat.
With the weight gain comes a loss of lean muscle tissue and a growing predisposition toward other conditions (such as fractures, heart disease, stroke, diabetes, and depression).
Wow! You can see what a complex time of life this is for a woman.
It isn't necessary to understand all of the mechanisms whereby these changes occur.
It is, however, important that we understand the real possibility that we will gain weight during this time so that we can do something about it.
Let's work together to avoid that nasty-name phenomenon called "middle age spread".
Yuk! Like what? What can we do about it? Here are some tips for you today: - Plan! If you know this is coming around the corner, you can be prepared.
The weight gain will be much easier to prevent than to lose! - Reduce total daily calorie intake.
Some women find that the time leading up to menopause causes them to be hungrier so they eat more.
They are also more tired and perhaps a bit depressed and in no mood for exercise, thank you! A bad combination.
- Change your style of eating.
If you're going to be hungrier, start eating more wholesome foods in small amounts every few hours.
Since your insulin and sugar relationship is already changing, you don't want to aggravate the situation with extra food.
Opt for more salads, fruits, and whole grains.
- Avoid all sugar-containing beverages.
By consuming outright sugar, you are challenging your already struggling insulin-glucose balance.
This is a sure-fire recipe for weight gain.
- Reduce your portion sizes by at least one-third, and preferably by half.
We all eat too much (otherwise two-thirds of us would not beoverweight or obese).
- Develop a habit of exercise by using the stairs, parking at a more distant spot, walking whenever you can.
Also institute a regular program of at least minimal exercise.
You can do this at home.
Lift a few weights, do stretches, walk up and down the basement steps, exercise with TV programs, walk around the block.
There are many ways to fit in a bit of exercise...
and each one uses a few calories.
I've talked to many elderly women who say one of the biggest mistakes of their lives was letting their weight get out of control during menopause.
They have found the additional pounds almost impossible to lose.
Let's learn from them.
Until next time!
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