- What happens to your body during
menopause
- How to control your weight during
menopause
- Hormone Replacement Therapy
What happens to your body
during menopause
Your
body starts to store fat around your tummy, instead of on your hips
Why? Because your body
is producing less and less oestrogen. You see, oestrogen causes us to
store fat around our hips, so when we run short of it, our weight stops
going to our hips and goes to our tummy area instead.
Unfortunately, this is
not good news. Why not? Because abdominal obesity is a risk factor for
diabetes, hypertension, certain cancers, and cardiovascular disease.
Your cholesterol levels
tend to rise
Why? Lack of oestrogen
again! Oestrogen helps promote a favorable cholesterol level, so when
we run short of it, our cholesterol level tends to rise. Which (as we
know) is bad news for our heart.
You tend to gain weight
This is NOT directly caused
by menopause. It is due to three things:
- We take in too many
calories. Usually because we eat too much fat & sugar
The point is, as we get older, we actually need fewer calories.
- We take less and
less exercise
This further widens the gap between the energy we take in and the energy
we expend.
- We experience physical
& mental disruption
For example, we give up smoking or suffer from increased anxiety and
depression.
Result? We seek comfort in food.
How to control your weight,
during menopause
In a nutshell, weight control
in menopause in best achieved, as follows:
Eat fewer calories
Metabolism slows with age - by the age of 40, our normal maintenance
needs are about 20% less than they were at the age of 20. Unfortunately,
we fail to take this reduced need into account and eat the same amount
- usually more! Result? We gain weight.
The correct approach
- Limit yourself to about
1,200-1,500 calories per day.
- These calories should
come from nutritionally dense foods, like fruit, vegetables, grains,
beans, cereal, fish, low-fat dairy foods and ultra-lean meat.
- Increase your consumption
of fiber.
- Reduce consumption of
caffeine and alcohol.
- A good way to do all
this, is to follow the Anne Collins
Weight Loss Diet Program!
Eat less fat
Before the menopause, oestrogen protects women from some of the effects
of a high fat diet, but afterwards - as oestrogen levels decline
- our level of HDL fat (the good fat) tends to fall, and our LDL (bad
fat) tends to rise, thus increasing our risk of heart attacks.
The correct approach
Limit yourself to a maximum of 30-35 grams of fat, per day. Of this, a
maximum of 10 grams may be saturated fat. A good way to do all this, is
to follow the
Anne Collins Weight Loss Program!
Take regular daily
exercise
Regular active exercise increases the production of HDL fat (the good
fat) and thereby reduces LDL (the bad fat). It lowers the risk of diabetes,
osteoporosis and other medical problems. Also, regular exercise helps
raise our metabolic rate (thus easing weight loss) and decreases our feelings
of stress (thus reducing our need for comfort-eating).
The correct approach
Take at least 30 minutes of moderate activity, most days of the week.
For details, see Exercise tips.
Be aware!
Feelings of tiredness, depression and discomfort are greatly eased by
staying on top of the situation and by knowing what is happening to your
body.
The correct approach
Maintain regular contact with your doctor. At the same time, monitor your
body, including your weight level.
Hormone Replacement Therapy
- Hormonal Replacement
Therapy (HRT) replaces some of the missing oestrogen and progesterone
caused by menopause.
- It can only be prescribed
by a doctor.
- HRT may be prescribed
in pill, skin patch or implant form, in various doses and combinations.
- As well as easing some
of the 'minor' symptoms of menopause, HRT reduces the risk of heart
disease and osteoporosis.
- HRT may produce PMS-like
symptoms including nausea, bloating, breast tenderness, spotting, and
headaches.
- The long term side-effects
of HRT remain unknown.
Not for everyone
HRT doesn't suit everyone. For example, women who have cancer concerns
or who are at high risk of other complications should avoid HRT since
the hormones may exacerbate these conditions.
Consult your personal
doctor
As stated above, for best results, please consult your doctor.
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