Expert Advice - Dangerous Donna
Weight gain and weight distribution changes are huge concerns for women during midlife; ages 45 to 55 years young. Today, more than 70% of women aged 40 to 59 years are overweight or obese. During natural menopause changes occur; such as, gradual loss of reproductive egg cells, estrogen and progesterone. These changes can cause hot flashes, insomnia, weight gain, mood changes, breast pain and depression.
Your age of entering menopause can be influenced by various circumstances; such as, geographical location, race / ethnicity, boy mass index or body weight distribution, physical activity and what you eat. Between the ages of 45 and 55, metabolic and hormonal changes occur that can land a hard blow to a woman's health and quality of life. These changes support the increase of chronic diseases in women; such as, obesity, cardiovascular disease, type 2 diabetes, breast cancer and reproductive cancers, osteoporosis, osteoarthritis and autoimmune disorders.
"Disco Inferno" - The Trammps
However, let us not quickly jump on the MHC Train (metabolic, hormonal change). According to the American College of Sports Medicine, the menopause and weight concerns can occur due to midlife women entering this phase with poor lifestyle behaviors, such as, broken nutrition habits and lack or inadequate physical activity. Midlife women should follow evidence-based lifestyle guidelines from health and fitness professionals and not buy into the many products and regimens marketed to them.
You can really kick back at this midlife phase by losing weight and maintaining your muscle tone through nutrition modifications and exercise. Midlife women have a lower total daily energy requirement than younger women. However, this reduction in calorie need can be associated with a decrease in leisure time, physical activity and a gradual loss of body muscle. Energy intake should be balanced with physical activity to manage your metabolism and body weight. Women age 40 and above should be making a serious attack at exercising one hour a day, seven days a week. Ideally, a combination of cardio and weight training for one hour will put a hurting on menopause and weight issues.
"American Pie" - Don McLean
Nutrition intake should be balanced with exercise to manage your body weight. Midlife women need to focus on nutrient-dense foods that are lower in calories without sacrificing greatly needed midlife nutrient requirements. The American heart Association recommends midlife women focus on nutrition rich in fruits, vegetables, eat oily fish (salmon) at least twice weekly, limit intake of saturated fat (cream, cheese, butter, other whole milk dairy products, coconut oil and palm kernel oil), limit saturated fat cholesterol foods (fast foods, fatty meats, canned shrimp, desserts, whipped cream, bacon, cheese, butter, sausage, yogurt). High sugar foods and refined grains must be limited or best eliminated because these increase triglycerides, decrease high-density lipoprotein cholesterol (HDL - 60 mg/dL or higher protects against heart disease) and negatively impacts insulin sensitivity.
"Chemical Calisthenics" - Blackalicious
Midlife women (HEY, 55 is the new 45) must put effort into making and keeping their bones healthy because bone loss accelerates in the years "just after" menopause. Calcium, magnesium, vitamin D and vitamin B6 are the ultimate power nutrients through menopause. Vitamins C, D, K and calcium play important roles in bone health. At this time, calcium absorption declines and the rate of bone loss increases; therefore, it is imperative to choose the right foods and take vitamin supplements. The requirement for calcium is 1,200 mg/day combined from food and supplement source. Great sources of calcium are salmon, sardines, dark green veggies (kale, collard, spinach and broccoli). The daily requirement for vitamin D is 35 IUs per pound of body weight and great sources are salmon, sardines and egg yolks. Vitamin K daily requirement is 90 mcg and it is found in the green leaf veggies that you are eating for calcium. Other vitamin K sources are blueberries, figs and eggs. If processed foods are a high consumption of your daily intake then take a high quality multivitamin/multimineral supplement while practicing to choose more whole foods.
"Push It" - Salt-N-Pepa
The all-powerful two strategies to kicking menopause's butt is choosing more of the necessary foods / supplements and weight-bearing exercise. Weight training activity is the recommended strategy for bone development and maintenance and also for muscle gain and strength. In addition to these benefits, cross-sectional research demonstrates positive changes in quality of life for physically-fit, midlife women. Be encouraged to push your way to a higher level of well-being, positive mood and dynamism; furthermore, lower depression, anxiety and perceived stress.
I am happy to give supplement suggestions; contact email dddonna.com@gmail.com I am also an advocate and participant of 24 hour fasting once a week. This is an enlightening link on fasting: https://youtu.be/DXGbORRSV4Y
