Lose Weight with Menopause By Staying Away From Chemicals in Food vs Taking Vitamin, Minerals and Supplements vs Making Specific Changes to Your Diet ... and 1 more
Edited by Donna, Eng, Alma
Menopause weight gain, also has known as Middle Age Spread, can be reversed by adopting a healthy and active diet and lifestyle. You gain weight during menopause because:
- Hormonal changes cause diminishing muscle mass, which in turn causes the body to burn calories at a much slower pace, which in turn means that you need to increase your physical activity and eat less
- Your body over produces a hormone called leptin, a hormone that tells you to stop eating because you feel full, which in turn malfunctions and makes you consume more calories than usual because you always feel hungry
- Your body begins to overproduce cortisol, which encourages the conversion of blood sugar into fat, which in turn adds inches and pounds to your frame
- Raises in levels of estrogen causes your body to produce glucose \and send fat to tissues, expanding them by as much as four times to accommodate the storage of glucose
- Rising estrogen levels cause your body to become insulin resistant, meaning that it no longer recognizes insulin or absorbs and the result is that your body packs on even more fat because carbs and fats are no longer recognized as fuel
- Raises in levels of estrogen in the body combine with the estrogens, antibiotics and toxins in food (especially from eating meat) and make them doubly potent, making it even harder to lose weight
- There are non-organic estrogens in plastics, food, and pollution of all kinds that cause the body to stop producing testosterone, which the body especially needs during menopause and sabotages muscle growth and cell repair, leading to a very flabby, aged appearance
- Menopause can cause women to suffer from a low-functioning thyroid, which in turn can create a feeling of fatigue or depression that can make it difficult to exercise
Method 1: By Staying Away From Chemicals in Food
Certain common chemicals that are added to food to preserve them or improve their flavor are known hormone disruptors. Hormone disruptors are disastrous for the menopausal body because they cause havoc with your metabolism. Fake messages sent from chemical imposters cause estrogen levels to skyrocket and the body refuses to recognize food as energy and sends it directly to tissues to be stored as fat. Furthermore, these toxic substances also interfere with the body's gut biome (the environment in your intestines), causing an increase in fat storage and a feeling of constant hunger that can never be satiated.
Here are some steps you can take to avoid ingesting hormone disrupting chemicals that are known to make weight gain in menopausal women worse.
- 1It is now well known that BPA disrupts pancreatic function and causes the insulin resistance that leads to obesity. In order to avoid this chemical avoid buying plastic bottles made of BPA and opt to buy BPA-free. Plastics with BPA will have a #7 marked in the embedded slightly raised recycling triangle stamped right into the plastic. Avoid canned foods whenever possible, especially canned tomatoes and tuna fish, which are known for having high levels of BPA.Avoid plastic food and drink containers that domain Biphenyl-A (BPA).Advertisement
- 2This is a fungicide commonly used on many food crops, especially leafy greens, This toxin is known to cause hormonal disruption, weight gain, and cancer. This means that the non-organic salad you are eating might be promoting fat storage and sabotaging the body's ability to build lean muscle.Avoid eating non-organic produce as it is mostly like sprayed with Triflumizole.Advertisement
- 3These are chemicals used in processed foods like mayonnaise and salad dressing that are known hormonal disrupters. They lead to metabolic system and interfere with the balance of your gut bacteria, causing obesity and many gut diseases such as IBS and colitis. Eating raw and clean is recommended for menopausal women because emulsifiers are in almost everything and often described on a food label as polysorbate or sorbitan monostearate.Avoid eating food that contains emulsifiers.
- 4If you must eat meat choose meat and dairy products that have organic, free range and grass-fed description on the label. Otherwise, the antibiotics and hormones in these foods are transferred to the already overloaded system or the menopausal woman. The result is hormonal disruption, insulin resistance, obesity and a lowered immune system that causes severe inflammation.Avoid eating meat and dairy that have been raised with antibiotics and hormones.
- 5The PFOA in Teflon cookware and microwavable bags transfers to the menopausal body and causes obesity. PFOA is also found in the metallic bag that contains microwavable popcorn or meals that cook inside a metallic bag in a microwave. To avoid absorbing PFOA do not microwave your food at all.Avoid using cookware, food bags and microwaveable bags that contain Perfluorooctanoic acid (PFOA), also known as Teflon.
- 6Sweeteners to avoid are Aspartame (Equal, Nutrasweet) Saccharin (SugarTwin, Sweet'N'Low), Acesulfame potassium (Sunett, Sweet One), Sucralose (Splenda), Neotame and Advantame. Artificial sweeteners are hormone disrupters and they may cause bloating, weight gain and eventually irreversible obesityEliminate all artificial sweeteners from your diet and substitute Stevia, Truvia, Xylitol, honey or molasses instead.
- 7It is commonly contaminated with insecticide and pesticides and only buy organic versions of them. The hormonal disrupting residue left on and inside the produce causes weight gain in menopausal women. To avoid this issue only buy organic versions of apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, snap peas, potatoes, leafy greens and hot peppers. These foods are common grocery store fare that are known to be particularly contaminated with pesticides and it is best to avoid them.Be aware of produce that is not labeled as organic.
- 8The foods that are the least likely to be contaminated with hormone disrupting chemicals as of 2016 are avocados, sweet corn, pineapples, cabbage, sweet peas, onions, asparagus, mangos, papayas, kiwi, eggplant, honeydew melon, grapefruit, cantaloupe, and cauliflower. These are also the foods that a menopausal woman does not necessarily have to buy organic because they have not likely been treated with pesticides.Try to eat mostly from the Clean Fifteen List, which is an annual list of produce that is the least contaminated with pesticides and insecticides.
Method 2: By Taking Vitamin, Minerals and Supplements
Menopause is a condition that improves with therapeutic doses of vitamins, minerals, and supplements. To manage the hormonal imbalances that cause the weight gain that is associated with menopause, try taking the following supplements.
- 1Evening primrose oil contains an essential fatty acid called GLA that helps influence hormone synthesis and moderate the weight gain associated with menopausal symptoms. The Vitamin E works synergistically with the oil, so that is more effective, reducing menopausal symptoms. You can also take either supplement by itself if you wish, but they are more powerful if taken together.Take 400 IUs of Natural Vitamin E a day along with 400 Ius of Evening Primrose Oil.Advertisement
- 2This is an antioxidant and amino acid that is used to increase glutathione levels in the body. Glutathione is a substance that helps protect and repair insulin receptors that have been damaged by escalating hormone levels. This supplement also helps remove toxic hormonally disruptive environmental pollutants from the body as well as reduce cholesterol and inflammation.Take 400 grams of N-Acetyl Cysteine acid, also known as NAC three times a day with meals.
Method 3: By Making Specific Changes to Your Diet
Consuming foods and drinks that supp can help prevent the weight gain and water retention associated with menopause. Here are some ways to make specific changes to your diet to help deal with the insulin resistance, fatigue, and hunger associated with it.
- 1Water helps your body flush out fat and toxins as well as remedy the bloating that is so much a part of hormonal disruption during menopause. Spring water can also be used as long as you are sure that it is from a pure source. Avoid drinking carbonated and flat mineral water, unless you are certain that it has a low sodium content. Some healthy mineral waters are very high in sodium and this can cause bloating and weight gain. Mineral waters with high potassium and lithium contents can be better choices because they can help you lose weight.Drink at least eight glasses of pure vapor distilled water a day to help cleanse your system and make you feel full.Advertisement
- 2It is the lignans in flax seeds that help modulate hormone metabolism. Grinding flax seeds in a coffee grinder helps release the essential fatty acids inside of them. These fatty acids support the health of the organs of your endocrine system. You can add cracked or ground flax seed to smoothies, stews, soup, yogurt, and porridge and sprinkle it over salads and roasted vegetables. Flax seeds can also be added to salad dressings and dips.Eat two tablespoons of flax seed a day.
- 3A rule of thumb that works for this is to avoid all white foods (except for dairy) nature such as pasta, white bread, white rice, and potatoes. To avoid weight gain, eat foods that are plant based and low in carbohydrates such as whole grains, fruits, and vegetablesEat a diet that is very low in carbohydrates and high in fiber to keep your blood level sugars in check.
- 4The butyrate in low-fat dairy products helps keep weight off and also fights off bone loss. Aside from dairy products, calcium can also be found in broccoli, legumes, and sardines.Eat or drink two to four servings of organic dairy products a day to ensure that you get at least 12,000 mg of calcium in your diet.
- 5The fats found in nuts, peanut butter, eggs, fish, chicken, and meat help your body metabolize proteins and prevent the sugars in carbohydrates from causing an insulin reaction. Avoid foods that are unhealthy fats such as butter, margarine, mayonnaise and creamy sauces and dressings.Be sure to eat a diet that contains healthy fats.
- 6Colas, juices, candies and sugar with your tea or coffee in the morning are not allowed. If you are going to drink fruit juice make sure it is fresh, from an organic source and that there is no added sugar or sodium in it.Eliminate all the sugar that you can from your daily diet and try not to eat foods that have more than 10 mg of sugar unless it is fresh fruit.
- 7Stop salting your food. Do not use salt substitutes, which although salt-free, also tend to be very high in sodium. Be aware that salt also masquerades under baking soda, baking powder, monosodium glutamate (Message), disodium phosphate or NA.Drastically lower your sodium intake to 1200 mg a day to reduce hormonally induced water retention.
- 2Chinese food and many gravies and sauces are made with cornstarch, which converts straight to fat in your body and packs on the pounds. Inspect the labels of canned or boxed foods to make sure that cornstarch is not an ingredient. This issue is easily avoided if you eat raw and organically and avoid packaged foods altogether.Avoid all starchy foods, such as potatoes, corn and peas and anything that contains cornstarch.
- 3Inositol helps the body lose weight by decreasing insulin resistance and it also helps you deal with the irritability and insomnia associated with menopause The best sources of inositol are beef heart, beef liver, chicken livers, wheat germ, brown rice, whole grain bread, soy nuts, molasses, cantaloupe and citrus fruits. Including at least one of these foods with each of your three meals, a day helps boost your daily intake of inositol.Eat two to three foods a day that are rich in inositol.
- 4Folic acid is depleted from the body as menopausal women age and this causes weight gain. The most diet-friendly sources are leafy green vegetables such as spinach, kale and dandelion, citrus fruits and beans. [Image:spinach in a bowl_66971.jpg|center|frame|Leafy green vegetables lie spinach are a good source of folic acid.]]Eat at least three foods a day that are a source of folic acid.
- 6Seaweed contains iodized salt and minerals that help keep your thyroid and pituitary gland in good shape. This is important because these two glands help regulate your metabolism and keep you feeling energetic. Seaweed also contains probiotics that help keep your guts healthy.Eat a half a cup of Japanese seaweed salad a day.
Method 4: By Making Lifestyle Changes
Menopausal women will gain weight unless they are willing to make some basic changes to their lifestyle. Eating fewer calories, staying away from foods and substances that are hormone disrupters and getting active are crucial to avoiding any weight gain. Here are some basic lifestyle changes that are recommended for menopausal women who wish to resist insulin resistance, bloating and weight gain.
- 2Choose foods that are rich in essential fatty acids and hormones, regulating agents to create your smoothies such as flax seed, wheat germ, low-fat dairy, low-fat yogurt, raw organic cacao, pineapple, papaya, cantaloupe, citrus fruits, avocado, spinach, and kale. [Avoid sweetening these smoothies with anything but a bit a honey, as the sugars in the dairy products will be enough.Replace a meal with a smoothie every day and you will save about 500 calories.
- 3Aerobic exercise in fresh air is very important for menopausal women because the hormonal disturbances make it much harder to raise your metabolic rate and burn off the calories. If you can only fit in an hour of exercise a day, you are better off than sticking with no exercise at all.Take a walk, swim or run every day for at least two hours every day.
- 5It is essential to get enough rest so that your body has a chance to deal with the toxic overload and fatigue caused by menopause. Getting enough rest helps your body cope better with environmental and emotional stresses that could help raise your cortisol levels and in turn raise your blood sugar.Get at least eight hours of sleep at night, if not more.
- 9Too much distress can cause cortisol levels to rise, which in turn causes elevated blood sugar levels. This can result in chronic insulin resistance that leads to weight gain. Stay away from situations that cause you angst to prevent hormonal weight gain and also the self-medicating with food that can also accompany it.Avoid emotional drama and negative people.
- 12When the urge to overeat or do something that may hurt your health overcomes, you practice HALT, which is an acronym for Hungry, Angry, Lonely, Tired. The idea is to check to see if you are tempted to overeat for any of these for reasons. This helps you evaluate whether or not it is a good idea to pick up that snack food. If you are hungry, you may want to have a healthy meal, instead of the snack, if you are angry, you may want to write in a journal or go for a walk, and if you lonely, you might want to call a friend for company. Many menopausal women feel tempted to overeat because hormones make them feel tired and they feel that they will have more energy. It is better to have a nap instead.Practice HALT.
- 13These drugs cause you to excrete B vitamins and other minerals through the urine as well and are well known for being the cause of non-fatty alcoholic liver disease.Avoid taking non-steroidal, anti-inflammatory drugs (NSAID) such as Advil, Motrin, Aleve, Anaprox and Nuprison as they empty your body of chromium.
- 14Smoking increases, your cortisol levels, depletes your body of Vitamin C, B vitamins and minerals and overloads your liver and kidneys with toxins. Menopausal women will develop a fatty liver as a result. It is also a good idea to stay away from second-hand cigarette smoke as well.Stop smoking any kind of cigarette.
- 15Drinking alcoholic beverages of any kind provoke hormonal and cortisol reactions in menopausal women that cause bloating, fatty liver and eventual obesity. Aside from avoiding recreational drinking, menopausal women should also avoid taking alcohol in drugs like cough syrup or even in homeopathic diluted remedies.Avoid drinking alcohol.
- 18Take a brush and starting from the edges of your extremities brush your skin towards the heart with large sweeping motions. This will help your body detox through the skin, necessary because menopausal women have systems that are so overloaded that they do not always eliminate toxins well through the digestive system or sweat glands.Give your body a dry scrub every day.Advertisement
Tips and Tricks
- Get your doctor to test your FSH level to determine whether or not you are actually officially in menopause before trying any self-administered therapy or supplementation for menopausal issues
- Some women experience weight loss after being prescribed bio-identical hormone therapy
- Eating as raw, vegan and organic as possible is the only way for some menopausal women to stop gaining weight
- Keep in mind that supplements are meant to prevent deficiencies and should never be taken to replace nutrition
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Categories : Weight Loss
Recent edits by: Eng, Donna