A small amount of weight gain during perimenopause is normal and acceptable. However excessive fat, particularly around the waist, can be dangerous for your health and particularly your risk of breast cancer and heart disease (Glenville, 2006).
The time to take action is if your waist to hip ratio exceeds 0.8. To calculate this, measure your waist and hips and then divide your waist by your hip measurement. If your ratio is higher than 0.8 it can increase your risk of a range of conditions including cancer, high blood pressure, and stroke.
1 Mindful eating
An essential element in losing or maintaining weight is to recognise the signals that the body is satisfied and to stop eating at that point. There are two hormones that play an important role in regulating appetite and weight by generating the ‘satisfied’ signal, ghrelin and leptin.
Ghrelin is produced by the stomach and it sends the message that you need to eat. Ghrelin levels fall as food you eat arrives at the intestines. Leptin is a hormone secreted by fat cells which regulates appetite and metabolism. Levels of leptin rise as we eat so that the appetite is suppressed. It also promotes calorie burning.
The secret to recognising these signals and having time to react to them is to eat mindfully, that is:
- Always sit down when you eat—even if it’s only a snack.
- Take time to enjoy your food – look at, smell and taste the food.
- Slow down – put the knife and fork down between mouthfuls.
- Chew your food completely.
- Drink before you eat – don’t drink while you are eating.
- Concentrate on eating – don’t do anything but eat, that means no TV, radio, texting or reading.
- Eat three meals a day – it is easier to keep track of your food intake if you eat regular meals rather than ‘grazing’.
2 Right Foods
There is plenty of expert diet and nutrition advice available but the frustrating thing is that so much of it is contradictory. You can gain weight on any food and you can lose weight on any food. It is important to eat foods that you enjoy and stop eating as soon as you are satisfied. Many people find it hard to leave food on the plate at the end of a meal and care with should be taken with portion size. It can be helpful to use smaller plates to reduce food intake.
Some general food guidelines:
- Eat simple, unprocessed foods whenever possible so that you know exactly what you are eating. Avoid processed foods, low fat and diet products that often contain preservatives, salt and added sugar.
- Eat organic where practicable. Some fruit and vegetables are more prone to having pesticides, which contain xenoestrogens, on their skin than others. These are: apples, bell peppers, celery, cherries, grapes, nectarines, peaches, pears, raspberries, spinach and strawberries.
- Start the day with breakfast – people who do find it easier to lose weight. Eating protein at breakfast will keep you feeling fuller for longer.
- Keep your diet healthy, balanced and satisfying.
- Eat vegetables that grow above ground – they store less sugar.
- Don’t skip meals. If you get too hungry you are more likely to eat carbohydrates.
- Make sure you drink enough – preferably water or non-caffeine drinks.
- Reduce alcohol intake. Alcohol contains empty calories and can make you less aware of what and how much you are eating.
3 Food Supplements
There is no substitute for eating a healthy, balanced diet but there are some food supplements that can make the weight loss process easier. The reason for taking these supplements is to encourage your body to burn off excess fat and to help it to balance insulin production. Some supplements also help to reduce the stress hormones. These supplements may include: chromium, B vitamins, magnesium, zinc, vitamin C and Omega 3 fats.
The Natural Health Practice provides specific combinations of minerals and vitamins to help women experiencing menopause symptoms. One product is ‘Lose Your Belly AMINO Support’ which is a blend of 8 amino acids to reduce weight from around the waist. Another is ‘Lose Your Belly Nutri Support’ which contains multivitamins and minerals. See more at http://www.naturalhealthpractice.com/Weight_Loss_Products_C347.cfm
4 Exercise
Regular exercise helps to:
- Boost metabolic rate
- Build muscle
- Burn calories
The most effective exercise programme combines a mix of cardio-vascular activity that raises heart rate, and resistance exercise (e.g., using weights or resistance bands) to protect bones against osteoporosis and maintain upper body strength and muscle tone
This does not mean spending hours at the gym, it is whatever you can fit into a busy lifestyle. It could be gardening, riding a bike, salsa dancing or anything else that gets your heart beating faster. Or it could be opportunistic exercise such as using the stairs, parking further away from the shop or office entrance, walking to deliver messages rather than emailing or phoning, or getting off the bus or train one stop before your destination and walking the rest of the way.
5 Relax
Reduce stress by:
- Meditating regularly
- Practicing yoga, Pilates or Tai Chi
- Maintaining your support system of friends
If you want advice about good nutrition during menopause see ‘Cool Recipes for Hot Women; How to eat your way to a healthy menopause’ by Pat Duckworth and Jenny Tschische. Available on Amazon http://www.amazon.co.uk/Cool-Recipes-Hot-Women-Duckworth/dp/099266201X/ref=sr_1_1?s=books&ie=UTF8&qid=1404141310&sr=1-1&keywords=cool+recipes+for+hot+women
*If you experience a sudden and unexpected significant increase in weight it can be a sign of an underactive thyroid and you should consult your doctor.
