is the beginning of your “third age.” As you move into this time
of your life, you want to feel well, and happy, and free.
Sometimes, though, it seems as though midlife is ganging up on
you to have just the opposite effect. If you continue a
lifestyle that encourages you to gain weight, you are increasing
your risk for Heart disease, Cancer, Diabetes and
As estrogen and progesterone decline, they take with them the
physical advantages that they have been offering all these
years. These are not things you have probably been aware of, but
they have protected you from conditions like heart disease, bone
loss and weight gain. Now that hormones are diminishing, you
will begin to notice the physiologic changes that come along
with the slowing down of your ovaries.
Besides the waning of hormones, you may be more sedentary in
your life and may be managing stressful life events. This
entirely means that your body is:
Having a harder
time regulating insulin, which will encourage weight gain
stress hormones, like cortisol, which signal your body to hang
mass, so you burn fewer calories all day long
Moving less, and
therefore burning fewer calories During and after menopause women must balance nutritional needs
with maintaining a healthy weight. It's a great time to take stock and make dietary changes that will maximize your health
throughout menopause and into the rest of your life.
DIETARY MANAGEMENT DURING MENOPAUSE:
A sane, healthy diet is your first step toward a healthy
menopause. As you adopt these suggestions, your body will feel
better and staying within a healthy weight range will be more
calcium in your diet up to 1200 mg. Calcium helps your body
maintain weight, and is essential for strong bones
Choose foods for
their high fiber content. Fiber helps you regulate your insulin,
and generally keeps your intestinal system in working order.
Choose fresh fruits and vegetables, whole grains and legumes to
boost your fiber intake.
Drop the salt.
Read labels and take the salt shaker off the table. Try cutting
your current sodium intake in half.
Reduce the sugar.
Again, read labels.
Drink more water.
Try to get at least 8 glasses a day.
Decrease the fat
in your diet. Choose lean meats or fish instead of fatty
choices; limit fast food to a couple of times a month; read the
labels and avoid saturated fat.
Keep the alcohol
at a minimum as it adds to the calorie count.
multivitamin, and be sure it has vitamin D.
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