Entering into menopause can be a very confusing and trying time for a lot of women. This is because their bodies start to react and act in ways that they do not understand. Most of the things that happen to their bodies at this time have been associated with the decreasing levels of the two hormones - progesterone and estrogen. Since these two hormones are responsible for most of the sexual characteristics of women - like their periods, libido and mood - their decrease is seen to cause a lot of unwanted symptoms and effects on women.
If you are above 40 years, there is the chance that you have already started seeing signs of menopause like heavy or lighter periods, irregular periods, mood swings and irritability. Another change that most women notice in their bodies as they approach menopause is unwanted weight gain. Menopause and weight gain are usually taken synonymous; however what every women should understand is that weight gain during menopause does not have to be inevitable. Given below are 6 tips that can help you to have a healthy and toned body through menopause and beyond:
1. Understanding what menopause is
What every woman should know is that menopause is a natural transition in a woman's life; it happens as there is a decline in hormone levels, dwindling and then complete end of ovulation, and ceasing of menstrual cycle. It is not any kind of illness to be feared; it is a natural process that every woman has to go through. You have to accept it as it comes, and of course be prepared to deal with any symptoms that it may bring along.
2. Learning how to recognise the signs of menopause
You may not know, but subtle hormonal shifts, for many women, begin as early as in their thirties. Therefore, you should already start watching out for any signs of menopause if you are above 30s. The perfect time to tackle the menopausal weight gain is when a woman first notice a change in her shape or weight - and that may be much earlier than she may have expected. Remember, change in your weight may or may not be accompanied by other signs of menopause, which are relatively easier to spot, like irregular periods or hot flashes. It is never too early to begin taking steps to control any excessive weight gain.
3. Understanding why one gains weight so easily during the menopause
For most women, menopause and weight gain goes hand in hand. Weight gain is amongst the first signs of menopause that a woman experiences as she approaches the menopausal age. And it is the hormones, in particular cortisol, that are to be blamed for menopausal weight gain more than anything else. The body releases cortisol when one is under stress. Cortisol, in turn, prompts one to over-indulge in sweet and fatty foods, seemingly comforting. Needless to say, this makes the things worse as it encourages the body to lay down layers of fat right around one's midriff.
4. Three-pronged attack to achieve weight loss during menopause
As soon as the signs of menopause including weight gain manifest, every woman must make at least three life-style changes: adapting her eating patterns, getting more active and de-stressing. As for eating patterns, she should minimize junk (it actually is not good at any age, however, a woman needs to get more cautious as she approaches the menopausal age), go for fresh foods, and get regular, small meals. A woman can include some kind of exercise in her daily regime to get more active; yoga is excellent. And, last but not the least, she should know how to de-stress and relax.
5. Yoga - the best medicine to fight menopausal symptoms and weight gain
For any woman, at midlife or beyond, yoga can prove to be a primary form of menopause medicine, which can help her adjust to hormonal changes taking place in her body, and cope effectively with a wide range of menopausal symptoms or signs of menopause - including night sweats, hot flashes, mood swings, heavy bleeding, and fatigue.
Yoga balances the endocrine system, thereby reducing the effect of hormonal changes that take place during menopause. The regular practice of yoga poses - sitting, standing, lying down, forward bends, backbends, and twists - activates and stimulates all the organs, glands, cells and tissues of the body. Thus through yoga, you not only keep the weight under check but also keep your body healthy, fit and stress free.
6. Pay attention to your menopause diet
At this stage of life, with signs of menopause appearing, it is not only what you eat that matters but also how much you eat. You should include plenty of fruits and vegetables, wholegrain carbs and sufficient protein. Try eating several smaller meals than one or two huge ones. Also don't overeat; when you get up from the table, you shouldn't be too full, and you shouldn't be too hungry.
Menopause and gaining weight isn't a given. Follow the above tips, and make looking after your health and yourself your top priority. Build yourself the happy and healthy long-term future you so rightly deserve.
Menopause Fat Loss Expert, Personal Trainer, Nutrition Expert
If you would like to receive my 7 Day Menopause Diet Guide pick a FREE COPY at http://www.7daymenopausediet.com/
Since early 1999, Kris has been teaching women around the world how to use simple effective strategies to lose fat, tone and shape their bodies and feel amazing in their own skin. Kris is the Author of "The Menopause Cookbook" sold through Amazon Books. He also is the creator of the highly visited blog http://www.mymenopausefix.com/
Kris has been coined "The Menopause Savior" because of his unique and profound understanding of the women's body and how it works.
"Kris sees the female Body like no other male."
AnnaMaria D. (49) NYC
