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'Oh bother..what to do' said Pooh

12/20/2018

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I really don't want to talk about weight in January - I think it's possibly the worst time to start talking about a subject that most people find painful and I am not keen on fad diets...so lets get the pain over. My last post talked about weight gain in perimenopause and some of the reasons behind it...obviously there can be more especially your emotional relationship with food but that's a whole separate blog. 
Yes it's hard to shift weight as we get older but please don't let that make you think you can't - you certainly can it just takes a different approach and tweaking what may have worked for you in the past.
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So what to do:
  • Reduce alcohol consumption - it really is not friend at this stage and it can also lower your body's ability to absorb much need calcium.
  • Reduce caffeine - I have written on this in the past and again it's not your friend when drunk in excess especially if you suffer anxiety. Also remember it impacts calcium and also speeds up your heart rate which increase blood pressure.
  • Cut back on salt - gain calcium here and losing calcium can speed bone loss.
  • Calcium & Vitamin D - make sure you have a good daily supply of both, vitamin D helps you adsorb calcium and as you will know if you have read other posts Vitamin D is crucial for the nervous system too.
  • Phytoestrogens - load these into your diet ! 
  • Adopt a daily exercise habit - whatever you like, whatever works for you, just start doing it ...little and often and try to build to 30 minutes a day. As you get a routine going look at weight bearing exercises as this is great for your body.
And remember there are always a few what not to do's:
  • Don't depress yourself by trying fad diets.. it's my personal opinion but I just think they put more pressure on you and bottom line eating well and exercising are the key habits to encourage. You want long term sustainable change not a quick fix that will rebound in another few months. Also most fad diets wreck havoc on your blood sugar levels which is a recipe for disaster in menopause !
  • Cut out sugar where you can - your liver hates sugar and so does your immune system
  • Look at your meat consumption and try add more vegetables where you can.
Watching your weight is no easy task but I think once you understand what is going on at perimenopause and what is happening at a biological level it helps us to realize that what worked before will not work now. We need to change the pattern if we want to maintain a good weight and keep a healthy active lifestyle through menopause and into our later years.
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That whisper of weight around the middle

12/15/2018

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I'm pretty lucky that I come from a line of slim builds so I haven't really had to think about my weight...but then you hit 40 and you get a whisper of slight changes around the middle. In the last year I have been as slim as I was in my 30's (pre kids) and that is 100% down to exercise (Marathon training...it doesn't have to be this so don't worry !) and nutrition. Without the exercise it would certainly be a different story and I know I would find this hard given I haven't really had to think about my weight before.
On average women at midlife gain 1.5 pounds per year - this may not sound like much but over time it adds up and its weight that is much more harder to get rid of - the reasons are numerous and not totally menopause related but simply age related too.
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Reduced oestrogen may be the reason that body fat is redistributed which causes these unexpected changes in body shape - in our 40's & 50's the body weight goes to the middle first before anywhere else and is harder to shift than it was in our 20's. In your 20's you might have tried the infamous cabbage soup diet ( I did this once...it was a week of smelling of cabbage after I spent a month in Vietnam eating way too many delicious spring rolls !) or whatever diet was the fad of the day, to get into a dress and presto a week later all was resolved...this doesn't work in later years 🙄. 
The reduced oestrogen can also cause our energy to work less efficiently so our metabolic rate is not quite as good as it used to be - we aren't turning around the food as quick as we used too...in essence it's on a slow burner. That lean body mass of your 20's and 30's decreases as we age (men too), this is because of hormone changes and also lifestyle changes...sitting more, commuting further, less movement daily etc. Losing this muscle mass causing us to burn fewer calories when we are sitting and also when we are moving...add this to all the other factors and the result is weight gain. Many women I talk to can't understand why they are heavier when they are doing the same exercise and same diet as always - but what worked in the past won't work when you hit your 40's. You need to tweak your habits and your approach. This means to achieve weight loss like we did in the past needs much more exercise time than it did before.
We also hit the issue of blood sugar levels and often forget how important it is to keep these balanced. Think about a young child - God forbid we would let them miss a lunch...we would pay dearly for it !!! We need to think the same about ourselves and realize that we need to keep a closer watch on our blood sugar levels which in turn will stop us reaching for the quick pick me up snack aka chocolate etc which creates a catch 22 with weight gain. I find like the liver women don't look after themselves enough when it comes to monitoring and maintaining balanced blood sugar levels throughout the day.
On top of all this there is the sleep issues that many women face and when you don't get a good nights sleep this can increase your craving for sugary foods and again the circle continues.
The key message here is how important it is to understand that the rules change as we get older - what worked in the past for you won't work as you get older. The rules changes not only in how to avoid gaining weight but also in how to lose weight and it's really important to try keep on top of your weight in your 40's/50's - it only becomes harder to lose as you get older.
More to follow next week
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    Did you know in ancient Rome they used to wear celery around their neck to stave off a hangover after a hard night of roman partying :-)....this just might be where the stick of celery in a Bloody Mary came from ! This is an absolute gem of a juice - your reap the best benefits by drinking it in the morning on an empty stomach and 15-30 minutes before your breakfast. Ideally you drink celery juice on it's own for maximum benefits but the taste is 'acquired' so to start you might like to add an apple, or carrot, or cucumber, or beetroot into it and then reduce each as you get used to the taste. As you know I'm a big fan of liver health and the humble Celery Juice is miraclegro for you liver - it will bow down deeply to thank you for having it :-) Benefits below from @medicalmedium who provides great advice in terms of health and nutrition (check out his book Secrets behind chronic and mystery illness and how to finally heal' (brilliant read) - see below his summary of benefits: #medicalmedium 1. Lowers Inflammation Celery juice starves the unproductive bacteria and viruses that are behind inflammation. 2. Supports Weight Loss Celery juice helps to clean up & detoxify the liver and a sluggish, toxic liver is behind mystery weight gain. 3. Aids Digestion Celery juice restores hydrochloric acid levels in the stomach for better long-term digestion. 4. Reduces Bloating Celery juice prompts the liver to increase bile production and strengthens the stomach’s hydrochloric acid production. Old undigested, rotting protein and rancid fats trapped at the bottom of the stomach and in the small intestinal tract can then be broken down, helping bloating. 5. Helps Eczema & Psoriasis The undiscovered cluster salts in celery juice break down the cell membranes of the pathogens responsible for eczema, eventually killing and destroying them. 6. Fights Infections Celery juice enhances your entire body’s immune system. White blood cells absorb the sodium cluster salts in celery juice through their cell structure & then use them as an offense mechanism, not just a defense mechanism.

    A post shared by Wellness Warrior (@wellnesswarrior.ie) on Jan 11, 2019 at 8:39am PST

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