Eat Right to Sail Through Menopause without Any Storm

Stress, Weight Gain & Hot Flushes Wreck Women During Menopause

Menopause is the phase during which women undergo tremendous bodily changes. Hence, it is crucial that you take care of yourself by readjusting your lifestyle for the better. Eating right and being physically active will make this midlife transition easier.

ABCs of Menopause
Every woman faces this “change of life” during her last period. Women reach menopause at around 51 years of age, but it can happen sooner or later also. Symptoms also vary with every individual. While common symptoms include hot flashes, night sweats, weight gain around the middle, sleep disturbances and mood changes, some women are lucky enough to pass through this stage of life with no real symptoms.

The cause behind menopause: Hormones. Ovaries produce less estrogen and progesterone, two main hormones needed for reproduction, as a woman ages. Once estrogen levels start decreasing, an early sign of “menopausal transition” is irregular periods in which bleeding is unusually heavy or light. Also, the time between periods may become longer.

Menopause causes Weight Gain
Lowering hormone levels and the natural aging process make it difficult for women in their 40s and 50s to keep the extra kilograms off. Generally, women lose muscle and gain fat around the belly area predominantly. Lifestyle factors also play an important role as menopausal women tend to be less active and eat more calories than required.

There is much more to Menopausal Weight Gain than Low Self-Esteem
Weight gain does not make us feel any good and can cause low self-esteem and discomfort. But it does not stop with just this. The main disadvantages of weight gain are health issues such as high cholesterol, high blood pressure and insulin resistance (a condition in which your body cannot use insulin correctly, which can lead to diabetes).

Avoiding a "Midlife Metabolic Crisis"
Strategize a plan well in advance for your body’s natural metabolic slowdown. As with anything in life, there is no shortcut route to weight loss. But, there are ways to avoid a midlife crisis when it comes to a slowing metabolism.

• Indulge in some form of physical activity. Make sure that you indulge in at least 30 minutes of moderate-intensity exercise most days of the week. Exercise does not blindly equate to a trip to the gym. It can also be daily activities like climbing the stairs, walking from your parking lot, gardening or dancing.
• Eat Right. Consume lots of vegetables, fruits, whole grains, low-fat dairy products and lean protein foods that contain the required nutrients without much calories. Limit alcohol intake to not more than one drink a day.
  

Control portion sizes. Use a smaller plate, bowl or a glass. Try to eat home-cooked food as much as possible as you are in control of what’s in your food. If in case you are eating out, choose lower calorie menu options. Pick dishes that have more vegetables, fruits and whole grains.

To stay fit, maintain a healthy body weight and surpass menopause blues, it is better to get in touch with a registered dietitian nutritionist at www.firsteatright.com who can plan a healthy diet plan according to your needs and health conditions.

Walking Can Ease Stress & Keep you Fit