menopause & fat loss
WHAT CAUSES MENOPAUSAL SYMPTOMS?
The onset of menopausal symptoms can be attributed to a significant decrease in two crucial hormones: oestrogen and progesterone.
This decline in hormone levels sets the stage for a myriad of menopausal symptomes, including but not limited to irregular periods, hot flushes, night sweats that interrupt our sleep, uncomfortable vaginal dryness, shifts in mood that can feel like riding a roller coaster, the challenge of securing a good night’s rest, a dip in bone density and strength, elevated blood pressure, braing fog, and changes in body fat and its body fat distribution.
It’s like a hormone party going on, with each one adding its own twist to this web of symptoms.
The interesting part is that many women might know about hot flushes and night sweats but they are not the most common symptoms and some of the other symptoms like anxiety, depression and joint pain are quite often not associated with menopause, but they are.
It’s also important to note, every woman will have a different menopause journey. Some might not get any symptoms at all, but what we have to realise is that even with no symptoms menopause can increase your risk of many diseases and it’s crucial you make lifestyle changes regardless of thee symptoms you are experiencing.
WHAT DOES OESTROGEN DO?
Oestrogen is truly remarkable, and once you discover its role in the body, you’ll see why it’s at the heart of those menopausal symptoms you’re experiencing.
Oestrogen wears many hats when it comes to the female body, including:
Development of female reproductive organs.
The growth of the uterine lining during the menstrual cycle.
Taking the lead in elevating ovulation by boosting egg development in the ovaries.
Playing a crucial part in the breast tissue’s growth and those widened hips during puberty.
Keeping our bones in check by putting the brakes on bone-degrading cells.
Having a hand in maintaining body temperature.
Providing a shield for the cardiovascular system.
Assisting with cognitive function, memory, mood, and brain health.
Promoting skin that’s resilient and youthful through collagen and elastin production.
Keeping vaginal health in check by ensuring moisture and elasticity.
Influencing the body’s metabolism, energy use, and how fat is distributed.
Teaming up with progesterone to manage the menstrual cycle, sustain pregnancy, and maintain an overall state of hormonal harmony.
EFFECTS OF DECLINING OESTROGEN?
Now that you’ve got and understanding on all the roles oestrogen plays in our bodies, it’s no wonder that when its levels dip, a bunch of menopausal symptoms can come knocking at the door.
As oestrogen takes a backseat, it can set off a series of changes:
Changes in your Period: Your periods might decide to go all artistic, with lighter or heavier flows, and a whole new schedule.
Hot Flashes and Night Sweats: With a decrease in oestrogen, your hypothalamus might become out of balance, reacting to even the smallest temperature changes with hot flushes and night sweats.
Increased Body Fat: Your metabolism can slow down, and fat might decide to creep up and accumulate around your belly area, leading to some unexpected weight changes.
Sleep Struggles: Sleep disturbances can become a regular thing.
Urinary Changes: Your urinary health might take a hit, increasing the odds of urinary tract infections.
Insulin Intolerance: Your body’s relationship with insulin can get a bit rocky, making it harder to handle carbohydrates like it used to.
Cortisol Commotion: Cortisol, the stress hormone, might start showing up more than you’d like, and its effects could include ramping up glucose production from non-carb sources and making your body more resistant to insulin. All this can contribute to higher blood sugar levels and up the risk of type 2 diabetes.
There is no doubt about it, declining oestrogen has quite the impact. But, the good news is that there are lifestyle shifts you can make that can make a world of difference.
I also want to remind you that even if you are not experiencing symptoms it’s important to make lifestyle changes to reduce your risk of cardiovscular disease, osteporosis and diabetes as these all increase when women go through menopause!
FACT
Did you know that women can experience menopausal symptoms for 5-10 years?
STAGES OF MENOPAUSE
Menopause is the natural transition that every woman experiences. The interesting part is that while every woman embarks on this journey, our understanding of it pales in comparison to our knowledge about navigating puberty.
For a lot of women, there is a lack of knowledge and it can be a very confusing and challenging time. They find themselves at a crossroads, unsure if they’re in the perimenopausal stage or what steps to take next.
The reality is everyone’s menopause journey is like a fingerprint – totally unique. Some women will breeze through, while others might feel like they’ve got the full buffet of menopausal symptoms lined up. What we do know for sure, is that menopause can be broken down into three distinct phases.
PERIMENOPAUSE
What is Perimenopause?
Perimenopause, the prologue to menopause, it typically starts a few years prior to what most women consider the main event (menopause). This transitional phase varies in duration, spanning an average of 4 to 8 years, though the timeline varies for all of us. During this period, hormones – especially oestrogen is constantly fluctuating which can start to cause menopausal symptoms.
Menstrual cycles may become irregular, and women may experience symptoms such as hot flushes, night sweats, mood changes, vaginal dryness, and changes in menstrual flow.
This is the phase when many women find themselves in a bit of a tangle, battling challenges yet hesitating to seek help, all because they’re not entirely sure what’s happening.
The truth is, if you’re in your 40s, chances are you’re experiencing a taste of perimenopause.
Tips:
Track the Symptoms: Become a detective and start jotting down what syptomes you’re experiencing.
Enlist Support: If a trip to your GP is on the horizon, go armed, take your list of symptoms with you so your GP has a good overall picture of what is happening.
Lifestyle Tweaks: Start making some shifts in your daily life – they can seriously make a big differemce to the severity of your menopausal symptoms.
You Time: Prioritise taking care of yourself. Think self-care, stress reduction, and your sleep should be your priority.
MENOPAUSE
What is Menopause?
It’s quite interesting how many women tend to view menopause as the big finale, while perimenopause is often seen as something that should be manageable. The reality, however, is that menopause is officially recognised when a woman has sailed through 12 consecutive months without a menstrual period.
The average age of natural menopause is around 51, but it can occur anywhere between the ages of 45 and 55. During this phase, a sharp decline in oestrogen and progesterone levels takes centre stage, waving goodbye to monthly cycles and ushering in a variety of connected symptoms.
Tips:
Embrace Weight & Resistance Training: Embrace weight and / OR resistance training (weights and pilates where you use weights, bands, or reformer to create resistance) to keep Osteoporosis at bay and keep that metabolism on its toes.
Nourish Your Body: Load up on a diet brimming with nutrients.
Remember, while Menopause might take the spotlight, perimenopause is like the opening act that sets the stage. Your self-care routine will be your trusty sidekick throughout the show!
POSTMENOPAUSE
What is Postmenopause?
Is this the time for a party? 🎉
Postmenopause takes the spotlight when a woman crosses into the after-menopause territory. This phase stays by her side for the long haul. While the perimenopausal drama – think hot flushes and mood swings – tends to ease up during this time, the health impacts of dwindling oestrogen, like bone loss and shifts in cardiovascular health, remain in the spotlight.
Tips:
Stay Nourished: Keep indulging in a diet rich in nutrients.
Resistance Regimen: Don’t slack off on your resistance training – it’s your body’s best friend.
Heart in Mind: Remember to keep your heart health in check by engaging in heart-friendly activities.
So, as you embrace this postmenopausal phase, let’s celebrate good health and the wisdom that comes with every stage of life!
“How to turn the menopause fat gain situation around? Simply immerse yourself in quality nutrition and be consistent with eating well and working out.
Limit sugar and processed foods, let’s not do quick fix, let’s do nourish and recharge!”
Taking back control..
It’s time to CHOOSE foods that support and nourish your body. Yes calorie control is important as it protein count BUT if you are consistently choosing pre-packaged foods, snack bars, and convenience foods to meet your calories and protein there is a good chance your body cannot do it’s job properly and fat loss will be the last thing it prioritises.
Sitting down and coming up with some plain and simple meals like grilled chicken, salad and baked potato OR baked fish, steam greens and almonds could be a game changer in how your body responds to the fuel you are putting into it. Remember our body is a machine like any other and it requires attention, quality nourishment and care to perform at it’s optimim.
If you need help or support with anything related to diet and lifestyle in your peri, meno or post menopause, talk to one of our team and we can set up a chat with you! Let’s not leave it to chance and let’s not keep doing what you’ve been doing for the past 5, 10 or 15 years… let’s flip the switch!
