Best Weight Loss Program For Menopause – During menopause, when the body ends its reproductive years, your hormone levels begin to change and you may experience symptoms such as mood swings, hot flashes and weight gain. Your estrogen levels begin to drop and eventually reach their lowest point and stay there for the rest of your life. Low levels of estrogen significantly increase your risk for health conditions such as osteoporosis and heart disease.
Most of these symptoms can be resolved by making a few simple changes to your eating habits, and you can alleviate many of the discomforts as you get your body healthy as you age. Start with the most straightforward approach—cut calories and focus on low-calorie, nutrient-dense foods. While this may seem like the hardest part, the macros diet is where it shines.
Best Weight Loss Program For Menopause
Dieting can help you lose weight in menopause, as counting your macros and planning your “meals” like pre-packaged junk foods, fried foods, alcohol and sugar can help you eat in moderation without feeling like you’re full. And there are additional health benefits to focusing on lean protein and fruits as you age…these foods can help reduce your risk of heart disease and improve cognitive function.
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Your diet is probably low in calcium before menopause. Eat or drink two to four servings of dairy products or calcium-rich foods a day. Calcium is found in foods such as dairy products, fortified almond milk, fish with bones (sardines and canned salmon), broccoli and legumes. Choose low-fat or full-fat dairy products to get healthy calcium without the calories.
Broccoli is a good source of calcium to promote bone health. Tip: If you’re worried that broccoli will make you bloated, increase your vitamin D intake.
Hormonal changes affect brain chemistry and serotonin production, leading to mild depression and cravings. Low serotonin levels can cause mood swings, but a healthy carb-rich snack, like a 100% whole grain bag with half toast, may be just what you need to boost your serotonin levels and mood.
Iron-rich foods such as grass-fed red meat (or green leafy vegetables) are important because menopausal women are at risk for anemia and should be concerned about getting iron-rich foods. The B vitamins that protein provides provide energy and regulate mood swings, while helping to stabilize blood sugar. Choose foods that contain both B vitamins and lean protein.
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Iron-rich foods, including kale and similar leafy greens, are also rich sources of iron, ideal for menopausal women who are at risk of anemia and are concerned about getting iron-rich foods without adding unnecessary calories.
Salmon and similar fatty fish provide omega-3 fatty acids, which help combat the mood swings many women experience during menopause. Salmon, mackerel, sardines and cod also help provide energy and healthy fats while lowering LDL (bad cholesterol) and thus reducing heart disease. Omega-3 has also been shown to reduce the frequency of hot flashes in menopausal women.
Blueberries and strawberries in general can protect your brain by improving memory and reducing the risk of Alzheimer’s and dementia. Berries are a rich source of antioxidants, including lutein and zeaxanthin, which have been shown to protect vision, brain and memory. Berries also provide natural sweetness as an alternative to sugary, high-calorie foods.
Almonds (medium) are a healthy food that provide protein, fats and trace minerals such as manganese and copper. They are a good source of healthy omega-3 fats, which help counteract the drying effects of falling estrogen levels. Almonds contain magnesium, vitamin E and riboflavin, which support blood vessel health.
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Zucchini is full of fiber, ideal for heart disease and constipation. Sulfate also contains estrogen-like compounds that may help moderate hormonal changes. Although being physically active is beneficial for people of all ages, postmenopausal women may benefit more from it than younger women.
In fact, a well-constructed menopause exercise plan is one of the best ways to naturally relieve menopause symptoms without considering pharmacological options. Best of all, these types of workouts are highly customizable, making it easier for women to stick to their routines and enjoy optimal health.
Continue reading about menopause exercise, including its benefits for midlife health, as well as the best and worst menopause exercises.
Menopause is a time in women’s lives when their bodies and minds go through many, mostly unknown, changes. Many of these changes that cause menopausal symptoms can be reversed with regular exercise.
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Like dieting for menopause, there is no one-size-fits-all exercise regimen that suits all women’s needs. Instead, women are encouraged to experiment with different sports to find what they like. This will allow the mod to stick.
It is also important to remember that every workout should begin with a few minutes of warm-up to prepare the muscles and joints. A few stretches after a workout can also speed up muscle recovery and prevent post-exercise soreness.
According to official recommendations, women should choose between 150 minutes of moderate or 75 minutes of vigorous aerobic exercise per week.
Cardio exercises are beneficial because they help women gain weight or lose weight if needed. Because these types of exercises increase heart rate and oxygen flow, they help strengthen the heart and improve lung capacity.
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In addition to cardio, middle-aged women are advised to supplement their menopausal workouts with strength training at least twice a week.
The benefits of strength training include stimulating fat burning, increasing muscle and bone strength, and improving pelvic floor muscles. For optimal safety, women should choose a low-to-moderate intensity.
Balance exercises will take up less time from a woman’s schedule, but they are just as important as the other exercises. A few minutes of walking a day is all it takes to reap their benefits in the postmenopausal years.
Balance-promoting exercises do exactly what their name suggests: they develop balance, coordination, and stability. This can dramatically reduce the risk of falls and fractures, which in turn will help women live longer.
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Good examples of these types of menopause exercises are standing on one leg for a few seconds, maintaining balance, or sitting down from a chair without raising your arms.
Instead of specific exercises to avoid during menopause, women often do not benefit from being physically active due to incorrect practices. These include:
There is no one size fits all when it comes to creating the right menopause exercise plan. Women are encouraged to listen to their bodies and tailor their workouts to their needs and abilities. Being physically active can have many health benefits in midlife, including weight gain, improved mood, and prevention of osteoporosis and heart disease. The best exercises for menopause combine aerobics (such as brisk walking) with strength training (such as resistance bands) and balance exercises (such as maintaining stability while standing on one leg). To stay safe and get the most benefit from menopausal exercise, women are advised to take their time when starting a new regimen, avoid vigorous exercise, avoid late afternoon exercise, and exercise appropriately. Perimenopause can be a confusing time with uncomfortable symptoms, but you don’t have to just smile through it. A
Perimenopause is something that isn’t usually talked about (but should be). And yet the symptoms—insomnia, hot flashes, mood swings—can be life-altering. In the early stages of perimenopause, many women may not realize that the symptoms they are experiencing are the result of hormonal changes.
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While you may be craving light meals during this time, being smart about your nutrition can support your body and improve symptoms. Find out how hormonal changes during perimenopause can change your nutritional needs and why a targeted perimenopause diet can help you look your best.
According to the American College of Obstetricians and Gynecologists (ACOG), perimenopause is defined as the years before menopause, when menstruation stops. On average, menopause occurs at age 51, and perimenopausal symptoms can last four to eight years as your body transitions, according to the North American Menopause Society (NAMS).
But it all starts in your mid-to-late 30s when your hormones start to shift, says Erika Leon, a menopause nutrition expert. Perimenopause usually occurs in the 40s. In particular, estrogen and progesterone levels begin to decline, although these hormones can fluctuate as they do so. The earliest sign of perimenopause? Your period will start to change. “Some women notice that their cycles are longer, heavier, or shorter,” she explains.
According to Leon, these hormone roles cause perimenopausal symptoms such as weight gain, difficulty sleeping, mood swings, low mood, hot flashes, loss of libido, brain fog, joint pain, and vaginal and skin dryness.
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“Estrogen plays an important role in every system in the body,” Leon explained. Because of this, you may have nutritional needs
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