Archive for the ‘AA – Fernanda’s thoughts’ Category

2
Dec

Weight Loss During Menopause – Do Your Hormones Need A Diet?

   Posted by: Fernanda Tags: , , , , , , , , ,

During the menopause transition you may find that maintaining your weight has become very difficult.  Weight loss during menopause seems impossible. The methods of weight management that have worked for you for many years are suddenly ineffective. Not only are you gaining weight but your overall body shape is changing while you are gaining inches around the abdomen.

Your body’s hormones have a direct impact on your appetite, metabolism and fat storage.  Estrogen is stored in fat and during menopause, when estrogen levels are low, your body responds by holding onto the fat cells in an effort to boost the estrogen levels. Not only do we retain more fat, we also use up less energy, lose protein mass and our levels of insulin remain higher. This is why weight loss during menopause is so difficult.

If a menopausal woman doesn’t take measures to control her weight then she will put herself at risk for other diseases. Obesity leads to increased rates of hypertension, diabetes mellitus and coronary artery disease.  All of these have consequences in the form of hormone-dependent cancer, gallstones and osteoarthritis. Weight loss during menopause can reverse many of these complications resulting in a reduction of the number and dosages of medications that a woman may later use with the end result being improved longevity. 

In the 1980’s and the 1990’s we believed that the best way to keep weight off was to consume a low-fat, high-carbohydrate diet with lots of processed foods such as breads and pastas.  Maintaining these eating habits at this stage encourages “insulin resistance” making women’s bodies store the fat, rather than burn the calories.

Crash diets are counter-productive in achieving weight loss during menopause. When we crash diet we produce more stress hormones, such as cortisol, which block weight loss. The body interprets this crash diet as famine and goes into a hoarding mode. Once you stop dieting, even if you eat small amounts, your body will turn every calorie into fat.

Don’t despair.  It is possible to lose weight during menopause with some lifestyle changes.  Some are easy to follow while others may be very difficult.  The end result will be worth it as you will look and feel better while your health and well-being will improve substantially.

Exercise:

Exercise is vital for weight loss during menopause. Exercise increases our metabolism and helps burn off stored fat. Also, it increases the proportion of muscle to fat in our bodies which is good because during menopause inactive women will lose more muscle than fat. It is of great concern that, during and after menopause, women lose substantial amounts of bone mass which eventually leads to osteoporosis.

All forms of exercise are beneficial, however, resistance training is the best form of exercise to build bone mass. Resistance training stimulates the minerals in your body that help promote strong bones. Weight bearing exercises help build muscle while flexibility training helps keep your muscles and joints limber which in turn helps prevent injury as you age. Aerobic exercises help relieve stress and anxiety while boosting cardiovascular strength as well as helping you to maintain a healthy weight.

You should try to work out every day and rotate your workouts. If you find it difficult to stay motivated have a friend join you and motivate each other.

 A Healthy Diet :

There are some supplements that every menopausal woman should take.  For more information visit Health Topics to read my article titled Vitamins For Menopause.

First of all cut down on heavy fat food like red meat, white flour, chocolate, sweets and junk food. Also, avoid alcohol, hot and spicy food and caffeine as these can cause hot flashes.

Eat a healthy diet that includes unprocessed, unrefined foods like lean meats, soy products, beans and legumes, fresh fruits and vegetables and healthy fats.

In order to keep yourself satisfied eat three meals a day with some nutritious snacks in between. Don’t become obsessed with calories.  Focus on portion sizes.

Don’t try to change your eating habits overnight since this can lead to frustration and failure. Go slow, replace one item at a time, by integrating healthier choices into your diet slowly you are much more likely to succeed.

Incorporate soy foods into your diet:  Soy contains isoflavones (plant hormones) that act like a weak estrogen in the body. Two servings daily may help with menopause symptoms

Beans and Legumes:  These contain fiber, protein, calcium, folic acid, and phytoestrogens. They can help with blood sugar control.

Zinc:  Zinc is a precursor for progesterone which is a hormone that is involved in controlling estrogen. Zinc is also needed to boost the immune system. Good sources of zinc include lean meats, seafood, eggs, brazil nuts and pumpkin seeds.

Boron: This helps the body hold onto estrogen. Most important it keeps the bones strong by decreasing the excretion of calcium and magnesium from the urine. Boron is found in fruits and vegetables.

Fruit and vegetables: Contain antioxidants and beneficial plant estrogens that decrease the symptoms of menopause. For weight loss during menopause eat seven to nine servings daily.

Flax:  Offers a high amount of essential fatty acids and lignin, which is a natural antioxidant, and phytoestrogen. Add 1-2 tablespoons of ground flax to your daily diet.

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2
Dec

Menopause Therapy – Estrogen Gone AWOL

   Posted by: Fernanda Tags: , , , ,

Menopause is more than just hormonal changes. Understanding your body’s changes during this phase is very important. By making the proper lifestyle changes you can ease your transition, as well as safeguard your health, to what can be the best years of your life. Most women will live 25 to 30 years, after menopause. This translates to about one third of your life. By paying close attention to Menopause therapy you will enjoy what could be the most productive and satisfying years of your life.

In our bodies, estrogen is made from cholesterol primarily in the ovaries. A small amount is also produced in the adrenal glands or it may be converted from testosterone. Estrogens are predominantly female hormones that are important for maintaining the health of your reproductive organs, breasts, skin and bones. During menopause, when your ovaries no longer produce estrogens, the lower levels of estrogens in your body can lead to symptoms such as hot flashes, insomnia and mood swings.

More importantly, estrogen protects our bones and cardiovascular system while helping to control blood glucose levels. For some women the symptoms associated with menopause are intolerable and Menopause therapy must be considered. Consider the lifestyle changes discussed in the following articles:

– Weight loss during menopause;
– Vitamins for menopause

If you’ve tried the suggestions in these articles and they have proved to be insufficient to overcome your symptoms then the next step in menopause therapy is to consider hormone replacement therapy.

I recommend the use of bioidentical hormones. Bioidentical hormones, being estrogens, progesterones and testosterone, are substances that have the same chemical structure as the hormones in our bodies. They are made from botanical plants such as soy and yams. Our bodies cannot convert the plant hormones into human hormones; therefore, these plant hormones are pharmaceutically processed to match our own hormones.
Much confusion exists for both women and health professionals over the latest buzzwords “Bioidentical or synthetic” hormones. What is the difference?

Synthetic hormones indicate hormones created in the laboratory that do not chemically match the hormones made by our bodies whereas bioidentical hormones match our hormones precisely. Both bioidentical and synthetic hormones are created in pharmaceutical laboratories using chemical means. Also both come from natural sources ( yams, soy…), and then are manipulated in the laboratory to create either identical or synthetic hormones.

In relation to menopause therapy, the effects from bioidentical and synthetic hormones are very different. Since bioidentical hormones have a molecular structure identical to our own, their effects are more consistent with our own hormones. Women respond quicker at finding relief from hot flashes, insomnia and vaginal dryness. Also, bioidentical hormones are not mass produced, as they are compounded in pharmacies, and can be tailored to your specific needs.

If you are interested in using bioidentical hormones you must first see your doctor and if he thinks you need hormones he will have to write a prescription. Bioidentical hormones are available at any compounding pharmacy. The pharmacist individualizes your Menopause therapy at the request of your physician and you. Usually, these hormones are compounded into creams to be applied on the skin (transdermal) or vaginally ( transmucomal). They can also be made into lozenges. Be aware that the lozenge form will require a higher dose of hormones since they will pass through the liver to be metabolized which can lead to unwanted side effects.

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21
Oct

Menopause Cure – Have You Met Herb

   Posted by: Fernanda Tags: , , , , ,

It’s the best of times, yet, it’s the worst of times.  Your hormone levels swing up, up, up.  Your hormone levels crash down, down, down and do you ever know it!!!  Among the many symptoms we suffer are bloating, mood swings and hot flashes.  You and your friends, who are sailing with you in the same menopause boat, are now asking each other “What is my menopause cure?”

There are many herbal products that work wonders as a menopause cure.  Consider the following herbs in your quest to relieve your menopause symptoms:

  • Black Cohosh
    Black cohosh (Cimicifuga racemosa) has been used in North America for hundreds of years.  Native Indians drank decoctions made of black cohosh to remedy multiple ailments including sore throats, bronchitis, indigestion, rheumatism and snakebites. But they primarily relied on it for female discomforts such as painful menstruation.  Black cohosh is one of the most well researched herbs for menopausal symptoms. It is an effective alternative to Hormone Replacement Therapy (HRT) based on the results of a German trial published in 1995, and taking into account the experience of over 1.5 million women.  In 2001, the American College of Obstetricians and Gynecologists endorsed black cohosh for the treatment of hot flashes.  It is effective against hot flashes, night sweats, headaches, heart palpitations and vaginal atrophy.  It is also effective for psychological symptoms such as depression, anxiety and sleep disturbances.
  • Schizandra
    Schizandra (Schizandra chinensis) is an important tonic herb that is widely used as a sexual tonic. It improves sexual stamina in both males and females and Schizandra reputedly increases the secretion of sexual fluids.  The berry has been traditionally prescribed to treat mental illness such as neurosis. For a menopause cure it has been used for insomnia and sleep disturbances. It can also be used to improve your concentration and to reduce forgetfulness as well as irritability.   Research on Schizandra has focused largely on the lignans which have a pronounced anti-hepatoxic (liver protective) action. Schizandra has proven benefits for the liver and is used in the treatment of hepatitis and poor liver function.
  • Vitex
    Vitex (Vitex agnus-castus) also known as Chasteberry is one of the most popular herbs in Europe for treating menstrual disorders. The fruit of the chaste plant is used primarily to regulate your menstrual cycle. Vitex does not act as a phytoestrogen; instead it acts on the pituitary hormones responsible for triggering the female hormonal cycle. This leads to an indirect increase in progesterone and a decrease in prolactin levels. This action restores the estrogen-progesterone levels which in return decreases symptoms in the menopausal women, particularly bloating, weight gain, tender breasts and the plummeting libido.
  • Angelica
    Angelica (Angelica sinensis); research from China has shown that the herb regulates uterine contractions which explains its benefit for menstrual pain. Angelica is taken for anemia, particularly anemia due to blood loss.  It improves circulation to your abdomen and sexual organs.  Angelica regulates your menstrual cycle, relieves menstrual pain and cramps and is an ideal tonic for women with heavy menstrual bleeding who risk becoming anemic.
  • Ginger
    Ginger (Zingiber officinale), renowned as a spice and flavoring agent, is also one of the world’s best medicines. It is highly effective for motion sickness and an excellent remedy for many digestive complaints such as indigestion, gas and colic. Ginger has many antioxidants and anti-inflammatory compounds that neutralize free radicals (responsible for the aging process). 
  • Rosemary
    Rosemary (Rosmarinus officinalis) is a well known and greatly valued herb native to southern Europe.  It has been used since ancient times to improve memory.  Today it is used as a mild analgesic, especially when applied to the skin.   Rosemary also has anti-inflammatory properties due to its many flavonoids which also strengthen the capillaries and tiny arteries. Rosemary works great on your tired and aching muscles.
    Rosemary’s greatest medicinal property is its ability to stimulate circulation of blood to the head thereby helping to improve your concentration and memory. It also eases headaches and migraines and encourages hair growth by improving blood flow to the scalp. It is an uplifting herb as a cure for menopause, particularly useful for those women suffering from mild depression
  • Evening Primrose
    Evening Primrose (Oenothera biennis) is a plant native to North America. The oil from the seeds is rich in essential free fatty acids.  It is often combined with Vitamin E to treat hypersensitive immune conditions like asthma, eczema and allergies. The oil is often used in menopause to reduce abdominal bloating and breast tenderness. You will also find this oil useful in lowering your blood pressure and in preventing clumping of platelets.   The flowers, stems and leaves from the Evening Primrose plant have sedative properties useful for the insomnia you have been suffering due to menopause.

Forward this article to your friends who are also searching for a menopause cure.  Be sure to visit my article titled “Menopause Therapy – Estrogen Gone AWOL” for more help in your search for a menopause cure.

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