What are the lesser-known symptoms of menopause. How can women manage unexpected menopause symptoms. What lifestyle changes can help alleviate menopause discomfort. Why do some women experience unusual symptoms during menopause. When should you consult a doctor about menopause symptoms.

Understanding Menopause: More Than Just Hot Flashes

Menopause is a natural biological process that marks the end of a woman’s reproductive years. While most women are familiar with common symptoms like hot flashes and mood swings, there’s a whole spectrum of changes that can occur during this transition. Understanding these lesser-known symptoms can help women navigate this phase of life with greater ease and confidence.

When Does Menopause Typically Occur?

The average age for menopause in the United States is around 52, but it can happen anywhere between ages 35 and 59. Menopause is officially defined as beginning when a woman goes 12 months without having a period. This transition period, known as perimenopause, can last for several years before menopause is reached.

Common Menopause Symptoms: What to Expect

While every woman’s experience with menopause is unique, there are some symptoms that are more common than others. These include:

• Irregular periods
• Hot flashes
• Night sweats
• Mood changes
• Vaginal dryness
• Sleep disturbances

It’s important to note that up to 75% of North American women going through menopause experience hot flashes, making it one of the most prevalent symptoms.

Surprising Menopause Symptoms You Might Not Expect

Beyond the well-known symptoms, there are several surprising changes that women may experience during menopause. Being aware of these can help in recognizing and addressing them promptly.

1. Loss of Breast Fullness

Many women notice a decrease in breast fullness as they go through menopause. This change is attributed to the declining estrogen levels in the body. While it may be noticeable, it’s generally not a cause for concern.

2. Insomnia and Sleep Disturbances

Sleeplessness can be a significant issue for menopausal women. The drop in estrogen levels can disrupt the body’s temperature control, leading to night sweats and difficulty staying asleep. Establishing a consistent sleep routine and creating a cool sleeping environment can help manage this symptom.

3. Dry and Itchy Skin

As estrogen levels decrease, skin can become drier and itchier, especially at night. This is because estrogen plays a crucial role in skin elasticity and hydration. Regular use of moisturizers, particularly thicker, greasier formulations, can help alleviate this discomfort.

4. Metallic Taste in the Mouth

While rare, some women may experience a metallic taste in their mouth or changes in how certain foods taste. This can be attributed to hormonal fluctuations affecting taste buds and pain sensitivity in the mouth.

5. Thinning Hair

Hair thinning is another less-discussed symptom of menopause. The decrease in estrogen can affect hair growth and thickness. Using specialized hair care products and maintaining a healthy diet can help mitigate this issue.

6. Cognitive Changes

Some women may notice changes in memory, language skills, and problem-solving abilities during menopause. These cognitive shifts are often temporary and can be managed through mental exercises and lifestyle adjustments.

Hidden Health Risks During Menopause

While many menopausal symptoms are more annoying than dangerous, there are some health risks that women should be aware of during this time. These include:

• Increased blood pressure
• Higher levels of blood-clotting proteins
• Glucose intolerance
• Elevated LDL (“bad”) cholesterol
• Higher total cholesterol

These changes can increase the risk of cardiovascular diseases, making regular check-ups with a healthcare provider crucial during and after menopause.

Long-Term Health Considerations Post-Menopause

After menopause, women face an increased risk of certain health conditions due to the decline in estrogen and other age-related changes. These include:

1. Cardiovascular diseases
2. Osteoporosis
3. Sexual dysfunction
4. Urinary incontinence
5. Weight gain

Regular medical check-ups and screenings become even more important during this phase of life to monitor and manage these potential health risks.

Managing Menopause Symptoms: Treatment Options and Lifestyle Changes

There are various approaches to managing menopause symptoms, ranging from medical interventions to lifestyle modifications. Here are some options to consider:

Hormone Therapy (HT)

Some doctors prescribe hormone therapy to manage symptoms like hot flashes. However, this treatment isn’t suitable for everyone and should be discussed thoroughly with a healthcare provider.

Alternative and Complementary Therapies

Many women find relief through alternative treatments such as acupuncture, herbal preparations like black cohosh, or the use of phytoestrogens found in soy products.

Exercise and Physical Activity

Regular exercise, particularly yoga and low-impact aerobics, can help alleviate many menopause symptoms and improve overall health.

Lifestyle Modifications

Simple changes like quitting smoking, improving sleep habits, and practicing relaxation techniques like meditation can make a significant difference in managing menopause symptoms.

Over-the-Counter Preparations

Various over-the-counter products are available to help with specific symptoms. It’s important to consult with a healthcare provider before starting any new supplement regimen.

Navigating the Emotional Aspects of Menopause

Menopause isn’t just a physical transition; it can also have significant emotional and psychological impacts. Many women experience mood swings, anxiety, or depression during this time. Understanding these emotional changes and seeking support when needed is crucial for overall well-being.

The Importance of Self-Care

Prioritizing self-care during menopause can make a significant difference in how women experience this transition. This can include:

• Maintaining a balanced diet
• Staying hydrated
• Getting regular exercise
• Practicing stress-reduction techniques
• Seeking social support from friends, family, or support groups

When to Seek Medical Advice for Menopause Symptoms

While many menopause symptoms can be managed at home, there are times when it’s important to consult a healthcare provider. Consider seeking medical advice if:

• Symptoms are severely impacting your quality of life
• You experience heavy or irregular bleeding during perimenopause
• You have symptoms of vaginal or urinary tract changes that are causing discomfort
• You’re experiencing severe mood changes or depression
• You have concerns about the long-term health risks associated with menopause

A healthcare provider can offer personalized advice and treatment options based on your individual health profile and symptoms.

Embracing the Change: A Positive Approach to Menopause

While menopause can bring challenges, it’s also an opportunity for women to reassess their health and lifestyle. Many women find this time of life liberating, as they no longer have to worry about menstruation or contraception. By focusing on overall health and well-being, women can navigate this transition with confidence and emerge stronger on the other side.

The Power of Knowledge

Understanding what to expect during menopause and being aware of the various symptoms and treatment options can empower women to take control of their health. By staying informed and proactive, women can work with their healthcare providers to develop personalized strategies for managing menopause symptoms and maintaining long-term health.

Looking Ahead: Life After Menopause

Post-menopause can be a vibrant and fulfilling time of life. Many women report feeling more confident and settled in themselves after going through the menopause transition. By maintaining a healthy lifestyle, staying socially engaged, and continuing to pursue personal goals and interests, women can thrive in their post-menopausal years.

Remember, menopause is a natural part of aging, not a disease or disorder. With the right information, support, and approach, women can navigate this transition successfully and embrace the new chapter of life that follows.

Surprising Menopause Symptoms | Everyday Health

Most women experience some physical or emotional symptoms when they reach menopause, which is typically in their early 50s but can occur anywhere between ages 35 and 59. Hot flashes are the most common of these symptoms — as many as 75 percent of North American women going through menopause experience them, according to The North American Menopause Society (NAMS) — but there are many other uncomfortable signs to watch for, too.

The most noticeable signs and symptoms at menopause may include:

Menopause symptoms, including missing or late periods, are different for every woman. Most women have irregular periods before they stop menstruating altogether.

While almost all women at menopause have hot flashes or itching, many do not notice more serious menopause issues that can increase the risk of heart disease and require a doctor’s attention, including increases in:

• Blood pressure
• Blood-clotting proteins
• Glucose intolerance
• LDL (“bad”) cholesterol
• Total cholesterol

According to the Office of Women’s Health, menopause is defined as beginning when you go 12 months without having a period. While menopause can happen in your late 30s, 40s, or 50s, the average age in the United States is around 52.

After menopause, it is important to see your healthcare provider for regular physical exams and checkups, because your risk of potentially serious health conditions may increase with the loss or decline of estrogen and other natural age-related changes. These health problems include:

• Cardiovascular diseases (heart and blood vessel)
• Osteoporosis (weakening of the bones)
• Sexual dysfunction (vaginal dryness and low libido)
• Urinary incontinence (menopausal vaginal and urinary tract changes)
• Weight gain (from a slower metabolism and inactivity)

Some doctors prescribe hormone therapy (HT) to manage menopause symptoms such as hot flashes, but this treatment may not be for everyone. Prescription drugs and self-care strategies to manage uncomfortable symptoms can also help, including:

• Alternative and complementary therapies, such as acupuncture
• Exercise regimens like yoga and low-impact aerobics
• Herbal preparations such as black cohosh
• Lifestyle modifications, such as smoking cessation and improving sleep
• Phytoestrogens (plant-derived chemicals that have estrogenic action, such as soy)
• Over-the-counter preparations
• Relaxation techniques, such as meditation

Lesser-Known Menopause Symptoms

In addition to some of the more common menopause symptoms, here are a few of the less familiar signs and symptoms.

1. Loss of breast fullness After menopause, some women notice that their breasts are not as full as they used to be or their bras seem a bit looser. This is because estrogen levels are changing, says Lila Schmidt, MD, a reproductive endocrinologist in private practice in San Diego, but few women are concerned about it.

2. Insomnia Sleeplessness can be a significant menopause symptom, Dr. Schmidt says. “Many women reaching menopause have trouble sleeping, because their estrogen levels are dropping and the temperature control in their brain has trouble functioning,” she explains. “You might wake up and have a hot flash and then be unable to fall back asleep.” Try going to bed at the same time every night, avoiding screens before bed, and getting up at the same time every morning. Also make sure your bedroom is cool, and limit your fluid intake in the evening.

3. Dry and itchy skin Another sign of menopause is dry skin. Blame the fact that your ovaries are producing less estrogen. “You need estrogen for elasticity,” Schmidt says. Without it, skin can become tight and itchy, especially at night when you’re sleeping. Battle it by applying moisturizer daily. The thicker and greasier the moisturizer, the more it will help soothe your dry skin at menopause.

4. Metallic taste in your mouth “This is a very rare symptom,” Schmidt says, but some women going through menopause may feel pain or a burning sensation on their tongue, lips, gums, or other spots in the mouth. You may also find that some foods taste different during or after menopause, with fluctuation in estrogen levels leaving a metallic taste in the mouth. Again, the culprit is a hormone imbalance, which can affect your taste buds and make you more sensitive to pain.

5. Thinning hair You may notice that as you go through menopause, your hair gets thinner. Once again, it’s the estrogen — or lack thereof. “Everything is related to your estrogen dropping,” Schmidt says. Also, because your skin is drier, your scalp may be dry as well. Try using a moisturizing shampoo and conditioner, and look for brands specially formulated for thinning hair.

6. Memory and problem-solving issues Menopause also influences language skills and other functions related to memory. As your estrogen levels drop, you may have difficulty remembering new information or retrieving what’s already in your head. “You might think you’re going crazy,” Schmidt says. Another reason for memory issues is the insomnia that often accompanies menopause. It’s harder to concentrate when you’re fatigued, Schmidt says. Taking hormone therapy and regulating sleep patterns might help keep your brain sharp.

Some women also report brain fog and other “executive function” problems, such as an inability to pay attention, make decisions, solve problems, or engage in abstract thinking, says John F. Randolph, Jr., MD, a professor of obstetrics and gynecology at University of Michigan Health in Ann Arbor. This was shown to be the case for many participants in the Study of Women’s Health Across the Nation, which has been studying the physical, biological, psychological, and social changes in middle-aged women, says Dr. Randolph. The good news: Postmenopause, the women experienced a return to their abilities.

7. Dry mouth and dental problems Menopause may also cause problems with your teeth and gums. When your estrogen levels decrease, your entire body, including your mouth, gets drier, Schmidt says. And when your mouth is dry, bacteria can grow, causing tooth decay and making your gums bleed or recede. The solution is to practice good dental hygiene and drink plenty of fluids.

8. Body odor When your estrogen levels drop, your hypothalamus gland is fooled into thinking you’re overheated and causes you to sweat excessively, as during a hot flash, which can result in a not-so-pleasant body odor. To prevent overheating, eat a healthy diet and practice stress-reduction techniques. Other ways to sidestep potential smelliness? Wear breathable clothing, bathe more often, and use a stronger deodorant with an antiperspirant.

9. Dry, brittle nails As you go through menopause, you may notice that your nails seem drier and more brittle than usual. Any new changes in your nails can be caused by lower estrogen levels, which can make it harder for your skin to retain moisture, according to NAMS. Like your skin, your nails need moisture. Again, eating a balanced diet and drinking plenty of fluids can help. You may also try reducing stress with exercise, yoga, and meditation or using natural remedies to replace lost hormones (but check with your doctor first).

10. Light-headedness or dizziness Although not a well-known menopause symptom, dizziness can be caused by a drop in hormone levels. The signs, such as light-headedness, a woozy feeling, nausea, and spinning, may come and go at any time. Treatment depends on the cause but can include lifestyle changes such as healthy eating and exercise.

11. Vaginal pain While you’ve probably heard that menopause can lead to vaginal dryness, you may not be aware that vaginal pain is also a symptom, notes Jessica Yih, MD, a sexual health specialist and urologist at The Ohio State University Wexner Medical Center, in Columbus. During menopause, reduced estrogen can cause the vaginal and vulval tissue to become thin and more susceptible to irritation and inflammation, which can lead to tearing and bleeding during intercourse and increase the risk of infection, says Dr. Yih.

Is Menopause on Your Horizon?

Are night sweats, mood swings, brain fog, and a lower libido making your life difficult? Use our Symptom Checker to find out if it could be menopause causing your symptoms.

6 Foods to Avoid During Menopause

Following a healthy, well-balanced diet is a good idea in general, but it’s especially true for women who are nearing or have just passed through menopause, says Amy Jamieson-Petonic, RD, a nutritionist and exercise physiologist in Cleveland.

“Good nutrition can make a big change in how you feel with regard to menopause symptoms like mood swings, hot flashes, and exhaustion, as well as bloating and possible weight gain,” Jamieson-Petonic says. Women of menopausal age should make sure to eat plenty of whole grains, fresh fruits and vegetables, and lean protein for optimal health, she says.

That advice is backed up by a survey of 400 post-menopausal women documented in an article published in April 2019 in journal Menopause, which found that women who ate a diet rich in fruits and vegetables were less likely to report having experienced menopausal symptoms than women whose diets contained more fatty foods and sweets. Decreasing your consumption of these and certain other foods may be able to ease a lot of the discomfort linked to this natural transition and help you stay healthy in the years to come.

Foods That May Worsen Menopausal Symptoms

Processed Foods

Potato chips and cookies might taste good, but they’re usually high in sodium, loaded with added sugars, or both, which can make you retain water and feel bloated, Jamieson-Petonic says. If you’re craving a snack, try a healthier alternative, like string cheese, carrots dipped in hummus, or a few whole-grain crackers with peanut butter — they’ll satisfy your need to nibble without filling you up with the symptom-trigger stuff.

Spicy Foods

Think twice before you add that extra-hot salsa to your taco. Foods that rate high on the heat scale can trigger sweating, flushing, and other symptoms of hot flashes, according to the National Institute on Aging. If you’re looking to add some kick to a bland dish, Jamieson-Petonic suggests skipping the jalapeños and sprinkling on spices that provide flavor without as much heat, like cumin, curry, turmeric, and basil.

Fast Food

In a rush? Drive-through restaurants may be convenient when you’re short on time, but their meals often serve up a massive amount of fat, Jamieson-Petonic says. Fatty foods can increase your risk for heart disease, a condition that women are already at greater risk for after passing through menopause, according to the American Heart Association. “These foods also tend to promote weight gain, which can exacerbate menopause symptoms as well,” Jamieson-Petonic says. The better solution? Have quick, healthy foods on hand by freezing leftovers at home or packing a lunch. If you have to eat a meal on the fly, skip the cheeseburger and choose healthier menu options. A grilled chicken sandwich on a whole-grain bun with lettuce and tomato is a good alternative, she says.

Alcohol

Although it may not be necessary to swear off all cocktails and wine, there are plenty of good reasons to keep your alcohol consumption moderate. As suggested in the 2015–2020 U.S. Dietary Guidelines for Americans, moderate drinking for women is defined as one drink per day or less. Women who have two to five drinks a day have 1.5 times the risk for breast cancer as those who don’t drink at all, and heavy drinking can increase your risk for cardiovascular disease, according to the North American Menopause Society. Plus, some women find that alcohol makes them more susceptible to hot flashes, Jamieson-Petonic says.

“I tell women to listen to their bodies,” she says. “If alcohol aggravates their menopause symptoms they should try to avoid it.” If you still want to indulge occasionally, Jamieson-Petonic suggests trying a white wine spritzer with fruit, which is lower in alcohol than most standard drinks.

Caffeine

Love your morning cup of joe? It could be worsening your menopause symptoms. A Mayo Clinic study published in February 2015 in the journal Menopause found that menopausal women who consumed caffeine were more likely to have hot flashes than women who didn’t consume caffeine. If you’re craving a warm drink, try a cup of hot ginger or peppermint tea — both caffeine-free — Jamieson-Petonic says. Or if you’re in need of some extra energy, try going for a quick walk instead of relying on caffeine for a kick.

Fatty Meats

Besides being high in saturated fat, foods like brisket and bacon can lower the body’s serotonin levels, Jamieson-Petonic says. “When serotonin drops, we feel angry, grumpy, and irritable,” she says. When you’re shopping for meats, skip the greasy, marbled cuts in favor of trimmer alternatives, like chicken, turkey, and ground beef that’s 90 percent lean or better.

The foods that are good for you during menopause are good for you at any stage in your life. Build healthy eating habits now and you’ll enjoy better health for years to come, including through menopause.

Kegel Exercises for Menopause | Everyday Health

Menopause can introduce lots of changes to your body, but one of the most challenging  is the weakening of your pelvic floor: the muscles, ligaments, and connective tissues that support the organs in your pelvis. When the pelvic floor weakens, it can cause symptoms ranging from incontinence or prolapse to intimacy problems and more.

“The pelvic floor is located in the lowest part of your pelvis,” says Roberta Blandon, MD, a urogynecologist with Edward-Elmhurst Health in Naperville, Illinois, “and supports your bladder, uterus, rectum, and vagina, and aids in the functioning of these organs. ”

It can change during the strain of pregnancy and childbirth, but also occurs during menopause, when the hormonal shifts that women experience can cause the tissues to thin, contributing to the weakening of the pelvic floor, says Dr. Blandon.

And these changes can cause symptoms that linger for years. While the average age of menopause is 51, she says, women live decades after that, so it’s relatively common for women in their 60s or 70s to experience urinary incontinence or pelvic organ prolapse, which occurs when an organ slips down from its usual position in the body, says Blandon. Other factors, such as being overweight, having a chronic cough, or being constipated, can also contribute to a weakening of the pelvic floor.

Exercising the Pelvic Floor Can Help Build Strength and Lessen Menopausal Symptoms

To combat these changes, you may want to start doing Kegel exercises, which act as a workout to strengthen your pelvic floor. “This allows you to better control your bladder, prevent mild to moderate cases of incontinence, or delay the appearance of symptoms like bulging,” says Blandon. In fact, the American College of Physicians recommends pelvic floor training as a first-line treatment for urinary incontinence.

If you’re suffering from pain during sex or problems with arousal or dryness, doing Kegels may help relax the vaginal muscles and improve circulation to the area, which can boost arousal and lubrication, according to Memorial Sloan Kettering Cancer Center. That said, when it comes to pain during sex, jumping right into Kegels isn’t the answer. Rather, you should be evaluated by your doctor for other causes first, says Blandon, including a urinary tract infection (UTI), muscle spasms, or dryness.

It may seem daunting to speak up about your symptoms, even to your own doctor. But if, say, you’re a runner who’s not able to go for your morning jog or you’re in pain during intercourse with your partner, you shouldn’t have to live with those bothersome symptoms.

And that’s where Kegel exercises can come in handy. A review of 2,394 women with urinary incontinence published in May 2018 in the journal Clinical Interventions in Aging found that pelvic floor training, which includes Kegels, helped improve the women’s quality of life. That’s important, say researchers, who point out that urinary incontinence causes people to change their lifestyle so much that they’re more at risk for isolation, reduced sexual activity, and depression.

Additionally, an October 2018 Cochrane review concluded that pelvic floor training could “reduce the number of leakage episodes” and the amount of leakage a person experiences, so much so that it can be considered a cure for stress urinary incontinence. So Kegels can be a relatively simple way to better your health.

How to Do Kegels Correctly

One of the best things about Kegels is that you can do them anywhere. But it’s important to do them correctly.

It can be difficult to know if you’re contracting the right group of muscles, says Blandon. For example, she says that some people incorrectly think a Kegel involves tightening their core or closing their legs. Here are three ways to know if you’re performing these exercises correctly.

• Imagine you’re trying to stop yourself from passing gas. Squeeze your rectal muscles.
• Position yourself in front of a mirror and look at your vaginal opening. “Try to squeeze the space between your vagina and rectum, which is called the perineum,” says Blandon.
• Insert a clean finger into your vagina and squeeze. “You should feel the muscles of the vagina tighten around your finger. Being able to trap your finger in there is a sign of a strong Kegel,” says Blandon.

Hold each squeeze for three to five seconds and then relax. That’s one “rep” or sequence, says Blandon. Perform 10 reps, three times per day. Kegels can be done lying down, sitting up, or standing.

“Just like exercising any other muscle groups, like your abs, you want to start slow,” she says.

To get in the habit of doing them, set reminders on your phone. You can also build them into your day, like as soon as you go to bed, while a commercial is on TV, or when you’re sitting at a red light. “By introducing Kegels into your daily routine, it will be easier to do them on a regular basis,” says Blandon.

For more moderate or severe symptoms, Kegels may not be enough. In that case, your doctor may recommend you to a pelvic floor physical therapist.

“These are professionals who have received physical therapy training and are also specialized in the pelvic floor,” says Blandon. In other words, “it’s like having a personal trainer for your pelvic floor.” These experts can also teach you other exercises and techniques to improve motor control, coordination, strength, and muscle endurance.

Here’s to a more comfortable future.

7 Things I Wish I Had Known Before My First Barre Class

By Ariana Marini, Special to Everyday Health

If you follow fitness trends, you’ve probably heard about barre, a ballet-inspired workout that sculpts your muscles (even if you’re far from a ballerina). The workout focuses on very small, isometric movements combined with stretches to lengthen muscles. During a barre class, you’ll often be switching from moves done at the barre to Pilates exercises, and sometimes to yoga poses.

If you try it, you’ll have a newfound respect for ballerinas everywhere — it’s tough. I went into my very first class knowing very little about barre other than that it’s a hot trend in fitness right now. Here are seven things I wish I knew before walking into my first barre class:

1. Think small. In barre, you have to focus on very small movements. Your instructor may ask you to move just an inch. “Small movements and isometric movements allow you to directly target the muscle and area that you are toning,” says Hollis Morris, an instructor and studio manager at Pure Barre (at its location in Bronxville, New York). If you’re more used to intense cardio, you may feel compelled to make bigger movements during barre exercises, but try to resist. “No unnecessary movement or large range of motion is needed and, in fact, is often why other forms of exercise cause injuries,” Morris says. Try to get in the mindset to “think small” before you enter the studio; you’ll be surprised at how much of a workout you’ll get from moving just an inch.
2. You’ll be confused in the beginning. Don’t expect to know all of the moves right away. During your first few classes, you’ll probably have trouble keeping up. “It depends on the person and their background, but after three classes, most of the movements that may feel strange at first start to really click and make sense,” says Morris. Barre can be so fast-paced that the second you think you’ve finally mastered a pose, it’s time to switch to a new one. Don’t get discouraged. (But do expect to feel sore for a few days.)
3. Know what it means to “tuck.” The “tuck” is one of the key concepts of barre. “The best way to explain the tuck is a pelvic tilt,” says Morris. “Your pelvis tilts forward, your abdominals draw in, and your lower back tucks under. You’re shortening the distance between your two hip bones and your rib cage.” One tip: Place your thumb on your rib cage and your pointer finger on your hip bone. If you’re tucking correctly, you should feel the distance between the two shorten. “The tuck is important because it’s what protects our lower back throughout the exercises,” she says.
4. Shaking is good. Halfway through the class, I found my legs shaking uncontrollably. Perhaps my embarrassment was written all over my face, because my instructor assured me that shaking was a good sign. “We joke ’embrace the shake’ – but we also mean it as the shake is a sign that you have correctly targeted the leg muscles we are working, and you are working hard,” Morris says. “You have fatigued the large muscle group to the point that they start to shake.”
5. Ask questions. Arrive to your first class early. Introduce yourself to the staff and let your instructor know you’re new to barre. After class, if you have a question about a particular move or want to know how to adjust it, stick around and ask your instructor. “While the first class will be challenging and there will be unfamiliar terminology and movements, if you stick with it, the results will be fast,” Morris says.
6. Dress appropriately. Make sure to wear leggings or yoga pants and a tight tank top. This will keep heat from escaping your body, allowing you to sweat more — and it’ll help you and your instructor see your form. You won’t be wearing sneakers in the studio, so you’ll need socks. Some barre studios sell socks with special grips on the soles that help your balance, create traction, and promote circulation throughout your workout. (Many studios will also allow you to wear regular socks — though most discourage it because it’s so easy to slip — while others allow you to take class in bare feet. Be sure to check your studio’s policy ahead of time so you arrive prepared.)
7. You can practice barre at home. Various studios use slightly different styles of barre, but remember that you can also practice at home. While not all the moves can be done without a ballet barre, you can try using a countertop, tall table, or chair instead. Look for instructional barre workout DVDs to purchase, and work out on your own time.

Fitness tips for menopause: Why fitness counts

Fitness tips for menopause: Why fitness counts

Regular physical activity is crucial for women facing menopause. Consider what physical activity can do for you.

By Mayo Clinic Staff

Menopause is an important transition in women’s lives. Use it as a reminder to take good care of yourself. Start by considering these fitness tips for menopause.

Why is fitness important during menopause?

Exercise during and after menopause offers many benefits, including:

• Preventing weight gain. Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.
• Reducing the risk of cancer. Exercise during and after menopause can help you lose excess weight or maintain a healthy weight, which might offer protection from various types of cancer, including breast, colon and endometrial cancer.
• Strengthening your bones. Exercise can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
• Reducing the risk of other diseases. Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise can counter these risks.
• Boosting your mood. Physically active adults have a lower risk of depression and cognitive decline.

How does exercise affect menopause signs and symptoms?

Being overweight or having a BMI greater than 30 (obesity) might be associated with hot flashes, but further research is needed. Exercise isn’t a proven way to reduce menopausal symptoms, such as hot flashes and sleep disturbances. However, regular exercise can help you maintain a healthy weight, relieve stress and improve your quality of life.

What are the best physical activities to try?

For most healthy women, the Department of Health and Human Services recommends moderate aerobic activity for at least 150 minutes a week or vigorous aerobic activity for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. Feel free to spread out your exercising throughout your week.

Consider your exercise options and their benefits:

• Aerobic activity. Aerobic activity can help you shed excess pounds and maintain a healthy weight. Try brisk walking, jogging, biking, swimming or water aerobics. If you’re a beginner, start with 10 minutes a day and gradually increase the intensity and duration.
• Strength training. Regular strength training can help you reduce body fat, strengthen your muscles and burn calories more efficiently. Try weight machines, hand-held weights or resistance tubing. Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. Gradually increase the weight or resistance level as you get stronger.
• Stretching. Stretching can help improve flexibility. Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching.
• Stability and balance. Balance exercises improve stability and can help prevent falls. Try simple exercises, such as standing on one leg while brushing your teeth. Activities such as tai chi also can be helpful.

How can you stay motivated?

Set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals as you achieve greater levels of fitness. Teaming up with someone — such as a partner, friend or neighbor — can make a difference, too.

Remember, you don’t have to go to the gym to exercise. Many activities, such as dancing and gardening, also can improve your health. Whatever you choose, take time to warm up and cool down safely.

March 12, 2021

Show references

1. Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. 3rd ed. New York, N.Y.: McGraw-Hill Education; 2016. https://accessmedicine.mhmedical.com. Accessed May 21, 2019.
2. Physical Activity Guidelines for Americans, 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed May 21, 2019.
3. AskMayoExpert. Obesity (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.
4. Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/all-content. Accessed May 10, 2019.

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Asthma: Why are symptoms worse during my period?

Just before and during your period, progesterone and estrogen levels decrease. In some women, these hormone changes may worsen asthma. The relationship between hormones and asthma is complex, varies from person to person, and isn’t fully understood.

In addition to the menstrual cycle, other changes in your life can cause shifts in hormone levels that may worsen or improve asthma symptoms. These include:

• Irregular periods. Asthma symptoms in women with irregular periods may be worse than they are in women who have regular menstrual cycles.
• Pregnancy. Pregnancy may increase the risk of having a severe asthma attack. For some women, however, hormone changes during pregnancy may actually improve asthma symptoms.
• Menopause. Dropping hormone levels associated with menopause may make asthma symptoms worse or cause some women to develop asthma. But other women may notice their asthma symptoms improve after menopause.
• Hormone replacement therapy. Hormone replacement with estrogen or progesterone may improve asthma symptoms in some women who have gone through menopause. However, study results are conflicting, and hormone replacement appears to increase the risk of asthma symptoms in certain women.

If you have bothersome asthma symptoms during your period, ask your doctor if any medications you take for menstrual pain could be causing an asthma flare. Your doctor may recommend that you increase your asthma control medication or take a different medication before your period starts.

March 26, 2020

Show references

1. Miller RL. Trigger control to enhance asthma management. https://www.uptodate.com/contents/search. Accessed Feb. 10, 2020.
2. Schatz M, et al. Management of asthma during pregnancy. https://www.uptodate.com/contents/search. Accessed Feb. 10, 2020.
3. Zein JG, et al. Asthma over the adult life course. Clinics in Chest Medicine. 2019; doi:10.1016/j.ccm.2018.10.009.
4. Yung JA, et al. Hormones, sex and asthma. Annals of Allergy, Asthma and Immunology. 2018; doi:10.1016/j.anai.2018.01.016.
5. Baldacara RP, et al. Association between asthma and female sex hormones. Sao Paulo Medical Journal. 2017; doi:10.1590/1516-3180.2016.011827016.
6. Lobo RA, et al. Interaction of medical diseases and female physiology. In: Comprehensive Gynecology. 7th ed. Elsevier; 2017. https://www.clinicalkey.com. Accessed Feb. 11, 2020.

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Getting Rid of Belly Fat in Menopause

Ask any woman about her least favorite body part, and most of us will point to our middles. And in my experience, bellies can become especially anxiety-provoking when excess fat spills over the top of our jeans. Yes, the dreaded “muffin top.”

Any woman can get a muffin top. But women are more likely to gain excess belly weight — especially deep inside the belly — as they go through perimenopause and into menopause, when their menstrual cycle ends. That’s because as estrogen levels drop, body fat is redistributed from the hips, thighs, and buttocks (where it used to be stored as a fuel reserve for breastfeeding) to the abdomen.

Developing a pooch of subcutaneous (below the skin) fat — what I call the “menopot” — is perfectly normal. But if you gain more than 2 to 5 pounds, it’s likely to go deeper into the abdomen, creating too much visceral fat. You need some fat in your belly, but when it becomes excessive, I call it “toxic fat.” That’s because excessive amounts of visceral fat increase inflammation in the body and ultimately contribute to several conditions, including heart disease, diabetes, and cancer.

That’s the downside.

The upside is that you can do something about it. The first thing I want you to do is to whip a tape measure around your waist across your belly button. Your goal is to be well below 35 inches. If you’re 35 or greater, you have too much internal belly fat.

Next, take a look at how you eat. Remember the “big three” diet rules: Pay attention to the quality and quantity of your foods, as well as the frequency of your meals and snacks. In other words, choose whole foods (veggies, fruits, whole grains) and high-quality fats, carbs, and proteins. Eat smaller meals, more often — being especially sure to eat a healthy snack after 3 p.m., when fatigue and frustration drive many women to reach for junk food.

Finally, get moving — to truly trim your waist, you need to use both diet and exercise.

How to Whittle Your Middle

Not sure how to start? Follow these three tips to use the power of your mind (and your body) to tackle your muffin top.

Work your whole body. The magic formula for blasting body fat is combining cardio, weight lifting, and core work. The trick with the cardio is to do intervals — alternating high- and low-intensity bursts within one workout — and work up to burning 400 calories per workout, four to five times a week. Weight train twice a week, either at home or at the gym, and do yoga or Pilates to trim that core.

Visualize your reward.Close your eyes and see yourself without the bigger belly. What do you look like? What are you wearing? How much lighter do you feel? Do this daily. Without a goal in mind, you will be stuck doing technical tasks (dieting, exercising) that might feel meaningless.

Combine discipline with self-love. Sure, you need discipline to drag yourself out of bed for that early morning exercise class. But the stronger your self-love and respect, the more you’ll see that discipline as one route to realizing your dreams.

90,000 How to lose weight after menopause and lose belly fat: 5 rules

How to get rid of the belly after menopause?

To get rid of the belly, you will have to focus on nutrition and exercise. You can do yoga, you can practice stretching exercises, strength training and aerobic exercise are suitable – as long as they are regular. When it comes to nutrition, here are some tips.

Avoid Soy

Soybeans contain compounds that are chemically similar to the hormone estrogen and therefore have the same effects of weight gain and bloating.Therefore, it is important to reduce your intake of processed, unfermented soy – such as soy milk or soy water.

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Avoid carbonated drinks

The most common culprits for bloating are beer and soda. And if you do not want to find an unpleasant surprise in the morning, refrain from using them at least two hours before bedtime – or better, give them up altogether.Soda and alcohol slow down your metabolism and are bad for your internal organs – so a flat tummy is just one of the benefits of avoiding them.

Drink mint tea

Mint is a natural remedy that helps relax and calm the gastrointestinal tract and prevent bloating. Mint tea or a drink made from water to which a few drops of peppermint oil have been added will not only calm your nervous system before going to bed, but also give you a flat tummy.

Eat More Protein

Protein is essential for building muscle tissue, and it also helps us keep us feeling full and eliminates the need for sugary, high-calorie snacks. Try to eat protein foods at every meal – this is both tasty and healthy.

Don’t skip breakfast

Skipping breakfast is bad for your blood sugar and may even increase your cells’ insulin tolerance in the long run.In addition, skipping breakfast, we will probably eat more during lunch, and this food is unlikely to be healthy.

Excess belly fat can be dangerous

In women, fat tends to accumulate on the thighs and buttocks, and in men, on the belly. However, in postmenopausal women, the situation changes, and fat begins to accumulate on the belly. Why is this happening and how to minimize unpleasant consequences?

Canadian scientists studied the process of fat accumulation at the cellular level and found that certain proteins and enzymes are more active in women after menopause, writes Health.mail.ru .

“The fat that is deposited on the thighs and buttocks is relatively harmless. However, the fat that is deposited on the belly is quite dangerous. Its presence increases the risk of developing diabetes, cardiovascular disease, stroke and some types of cancer, ” – says one of the authors of study Sylvia Santosa from Concordia University.

The study involved women of the same age group with a similar body mass index and distribution of adipose tissue.During the study, scientists measured the activity of enzymes and proteins that regulate the deposition of fat on the abdomen and thighs in postmenopausal women. It turned out that fat storage after menopause is faster, and fat burning is slower. It is these processes that determine the increase in body weight after menopause.

As noted in the commentary for Naviny.by endocrinologist Elena Shishko , adipose tissue that accumulates in the abdomen, during decay enters the bloodstream and becomes a component of sclerotic plaques, which clog the vessels, which becomes the reason for their inelasticity …Atherosclerosis develops. If a person is also overweight, risk factors lead to the development of insulin resistance and, accordingly, diabetes mellitus.

Why do menopausal women get overweight problems and their belly grows?

“On the belly of a woman there are receptors for the female sex hormones estrogen. When the female sexual function fades away and menopause sets in, the body, as compensation, increases the number of fat cells to increase the number of estrogen receptors, ” – Elena Shishko explained.

The body is trying to preserve female sexual function, since female hormones are needed not only for sexual function, but also to maintain the body’s fat balance and immunity. Not only the number of receptors increases, but also the fat cell itself in size. The woman is recovering, and it is very difficult for her to lose weight.

The most problematic are the first years of the restructuring of the body. After a certain period of time, which each woman has her own, you can relax a little. When the body resigns itself to the extinction of hormones, the growth of the fat cell stops.Accordingly, the process of gaining weight due to body fat is stabilized. Unfortunately, the period of abstinence can last for several years.

In order not to bring the situation to obesity, Elena Shishko recommends trying to eat less fatty foods at the beginning of menopause and increase physical activity. Every year it is necessary to reduce the calorie content by 2%. So, for a woman who consumed 1500 kK per day, with the onset of menopause, it is recommended to cut the diet to 1400 kK, and at the expense of fats.

Menopause does not lead to weight gain

Menopause does not lead to weight gain in women, however hormonal adjustments are associated with a difference in fat distribution that increases belly fat, according to a recent study published by the International Menopause Society in light of the upcoming World Menopause Day 18 October. The new study, published in the journal Climacteric, is a comprehensive, science-based report on weight gain when a woman reaches menopause.

Many women are bothered by the thought of gaining weight, and in middle age they begin to gain about 0.5 kg or 1 pound each year. Weight gain is a concern not only because women don’t like looking overweight; it is associated with a number of chronic diseases and conditions such as hypertension (high blood pressure), depression, cardiovascular disease, diabetes, and other medical conditions. Approximately 1.5 billion adults worldwide are overweight – 300 million of them are obese women.Obesity rates have doubled since 1980, mostly in industrialized countries. Experts say the obesity epidemic is being driven by lifestyle changes, physical inactivity and eating habits. A higher percentage of women are obese than men; probably because women are more prone to hormonal imbalances. Experts looked at the results regarding weight gain during menopause and found it surprising that weight gain is due to non-hormonal factors and not due to menopause itself.Researchers have found that the way fat is stored during menopause changes significantly; this is the main reason for the rise in obesity rates among women in this age group. Regardless of whether women gain weight when they reach middle age, they do undergo changes in how fat accumulates in their stomachs.

The study’s lead author, Professor Susan Davis of Monash University in Melbourne, Australia, said:

“It is a myth that menopause causes a woman to gain weight.In fact, it is simply a consequence of environmental and aging factors that cause it. But there is no doubt that the new spare tire that many postmenopausal women complain about is real and not a consequence of any changes they have made. Most likely, this is the body’s reaction to the drop in estrogen levels during menopause: a shift in fat reserves from the hops to the waist. ”

The report explains that increasing abdominal fat in postmenopausal women also increases the chances of developing metabolic diseases, including the risk of heart disease and diabetes.

Although estrogen therapy (HRT) is thought to cause weight gain in women, researchers say it is not, and HRT may help women shed unwanted belly fat that occurs after menopause. MSM stresses the importance of awareness of the health problems associated with weight gain among women going through menopause and encourages them to take initiatives that are critical to preventing weight gain. A 2009 study confirmed the benefits of hormone therapy and physical activity in reducing weight gain after menopause.

Susan Davis commented: This really means that women going through menopause should start trying to control their weight before it becomes an issue, so if you haven’t looked after yourself before menopause you should definitely start. do it when it comes. This means for all women to be mindful of what you eat, and for many, to be more active every day. Estrogen therapy (HRT) can also help. But every woman is different, so it’s important to discuss your health with your doctor during menopause.

IMS President Toby de Villiers concluded that weight gain is a major risk factor for various diseases, including diabetes and cardiovascular disease. Cardiovascular disease is by far the number one killer for postmenopausal women, and this risk is increased by being overweight. Women should be aware of this, especially during menopause when estrogen levels drop. A woman may need to make lifestyle adjustments to ensure a healthier life after menopause.In fact, I would say that a woman should consider using menopause as a marker, an excuse to review her overall health with her doctor so that she can make her own decisions about how her life is moving forward.

How to get rid of climacteric belly fat

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Wondering how to get rid of belly fat during menopause? Scroll down to find out why women gain belly fat during menopause, along with options for dealing with the problem.The term menopause means the cessation of menstruation. At all stages of a woman’s reproductive life, the cycle is influenced by hormones called estrogens and progesterone. A woman’s reproductive organs respond to cyclical changes, which manifests itself in the form of a menstrual flow and a thickening of the lining of the uterus during each menstrual cycle. A woman becomes pregnant when fertilization of the egg and sperm occurs during the menstrual cycle. As women in their 40s, the level of these hormones begins to decline.This affects the ability of the ovary to release ova. Monthly menstrual bleeding becomes irregular, and the duration of the menstrual cycle is shortened, up to a complete stop.

Menopause is the last stage of the reproductive life cycle. A woman experiences a variety of symptoms during the period that precedes or leads to its stage. A woman reaches menopause when a full year has passed without menstruation. Hot flashes, night sweats, excessive sweating, fatigue, weight gain, and various other physical and mental symptoms that most women experience during this time.Most women feel depressed at the sight of unsightly climacteric belly fat. Here are some simple steps menopausal women can take to deal with the problem of increasing belly fat.

Menopause and Belly Fat

Most menopausal women struggle with the problem of belly fat. So why do women put on weight around the belly at this stage? While belly fat in menopausal women may be the result of aging or may even be related to dietary habits or lifestyle in general, a decrease in estrogen levels is by far one of the biggest factors.Since fat cells also have the ability to synthesize estrogen, when there is an imbalance in estrogen levels during this phase, the body reacts by converting calories to fat. This is the reason why fatty deposits around the waist and abdomen became very noticeable during this time.

The use of synthetic hormonal pills containing estrogen can also lead to estrogen dominance. While a woman is menstruating, the predominance of estrogen promotes the release of progesterone.Progesterone counteracts some of the effects of estrogen. Being a diuretic, progesterone helps in dealing with fluid retention or bloating that is caused by elevated estrogen levels. While fat cells still produce estrogen, the amount of progesterone produced in the ovaries becomes insignificant during the menopause. Thus, subcutaneous or visceral climacteric abdominal fat can even be attributed to fluid retention in the abdominal region.

How menopausal women get rid of belly fat

Since the accumulation of fat around the abdominal area, how the body reacts to hormonal imbalances, correcting this imbalance through hormone therapy will certainly prove beneficial.Here’s what you need to do to get rid of those unsightly chunks of fat around your belly.

Make dietary changes: There is a great need to understand the importance of a healthy diet. You must follow a healthy diet that provides your body with the nutrients it needs. There is a great need to cut down on this intake of unhealthy, fatty foods. Make sure your digestive system is not burdened. You can include lean proteins such as chicken, beans, lentils, low fat cottage cheese, or seafood in your diet.Although most weight loss diets focus on cutting down carbohydrates, they are the main source of energy. Therefore, women need to make sure that they contain good carbohydrates in their diet. Carbohydrates that are slow to digest and have a low glycemic index are the best choice. Whole grains, brown rice, oats, beans, fruits and vegetables are good carbs that don’t interfere with weight loss. You should refrain from eating processed foods that contain bad carbohydrates and trans fats.

Fat Burning Exercise: The best way to burn fat is to stay physically active. A sedentary lifestyle is one of the main reasons why most of us gain weight. While drug therapy can help correct hormonal imbalances to some extent, the best way to lose fat is through certain exercises. You can perform cardiovascular exercises with strength training exercises to remove the belly. In addition to exercise, which will help in restoring the tone of the abdominal muscles, indulging in cycling, swimming, yoga, aerobics or any other type of physical activity will also help menopausal women to lose weight.You can use a ball exercise to strengthen your core muscles. Squats, squats, leg raises, leg curls and pelvic bends will certainly help in tightening your muscles and give a flatter appearance to your abdomen. Brisk walking, running, or jogging can also help. You can also go to the gym and learn abdominal exercises that will help one to lose belly fat. You must follow your exercise regimen religiously.

Stay relaxed: Weight gain during this period may even be associated with stress.This is a stressful period for a woman due to the bodily changes that occur due to the decrease in the level of female hormones. Physical as well as emotional symptoms of a woman’s stress. Under these circumstances, the adrenal gland can produce higher levels of cortisol, which in turn can stimulate the body to store fat, especially in the abdominal region. Therefore, it is necessary to eliminate stress. The following relaxation techniques such as meditation can certainly help. Women should try to stay relaxed.Every woman needs to go through this stage and they need to prepare to face the challenge. Keep your mind busy, and engage in activities that can calm swayed nerves. Do anything that makes you feel better.

Every woman deals with menopause after she hits 40, and she must prepare herself in advance. Making certain lifestyle-related changes will certainly help women in getting rid of belly fat. So, stick to a healthy diet and exercise regularly, as to stay fit during menopause as well as postmenopausal years.

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90,000 How to lose weight with menopause and not gain weight? ✔️ Blog ANACOSMA

1. Briefly about menopause, stages and signs.

Hormones are responsible not only for health, but also for appearance and beauty. This is especially felt by women during menopause, when weight increases sharply and the amount of fat in the body increases. Is it possible to somehow improve metabolism and return to its former harmony? Yes, if you understand the mechanisms of menopause.

Menopause (climax) is a natural process in the endocrine system associated with the extinction of reproductive function.Gradually, the synthesis of the female sex hormone estrogen decreases. The process is accompanied by metabolic changes that affect appearance, health and mood.

Climax is not an instant process. It takes years and lasts up to 5 years on average. Menopause consists of stages:

• premenopause. A gradual decrease in ovarian estrogen synthesis begins at the age of 28-40. The period is accompanied by a non-constant cycle, menstruation of varying duration;
• menopause. On average, it occurs at 50-53 years. The ovaries turn off, stop producing estrogens. Menses stop. The body reacts especially brightly to such fluctuations in the hormonal background. The cardiovascular, musculoskeletal and nervous systems suffer;
• postmenopause. The final stage that lasts until the end of life. There are no sudden mood swings, hot flashes, sleep disturbances.

2. Reasons that affect weight gain during menopause.

During menopause, the percentage of body fat increases due to a number of factors:

• Metabolic (metabolic) disorders. Sex hormones affect not only libido, but also the rate of digestion of carbohydrates. The decrease in estrogen significantly slows down the process. If earlier a woman consumed 1500 calories and was slim, then during menopause, excess weight will begin to be deposited with the same physical activity;
• Hormonal imbalance. Decrease in estrogen significantly slows down the metabolism. The body digests fats and carbohydrates longer;
• Low activity. Menopause is often accompanied by retirement, maternity leave to take care of grandchildren.The woman begins to live at a slower pace. Decrease in activity instantly affects the figure: you move less, burn less calories, more fat is stored;
• Psychosomatics. Psychologists explain the appearance of excess weight with a hidden grudge against a person. Women after 50 years often harbor many unspoken claims to relatives, adult children, colleagues and the environment. This can lead to rapid weight gain.

3. What not to do to lose weight with menopause.

Gynecologists, cardiologists and nutritionists categorically forbid women to switch to mono diets, fasting or interval meals during menopause. During hormonal changes, the cardiovascular and musculoskeletal systems react extremely sharply to the deficiency of minerals and vitamins. Therefore, strict diets and hunger strikes are prohibited. To lose weight and tone the body, it is better to switch to proper fractional nutrition.

4. What to do to lose weight during menopause.

1. Keep calorie count. The method is very simple: you select products from the Internet or special applications on your mobile phone, add up their calorie content and make up the menu. Ideally, it shouldn’t exceed 1200 calories.
2. Maintain hormonal balance. Medicines with phytoestrogens can alleviate the condition during menopause: Klimadinon, Inoklim, Remens, Feminal.
3. Observe the drinking regime. To combat hunger, drink at least 1.5-2 liters of water per day.
4. Give up bad habits. Quit smoking and your appearance will improve. Nicotine negatively affects blood vessels, thickens the blood and increases the risk of heart attacks.
5. Vitamins. Vitamins A, E, group B, trace elements: zinc, potassium, magnesium, selenium help to keep weight under control.
6. Consultation with a doctor. Examination and consultations with a gastroenterologist, nutritionist will help to adjust nutrition so that the gastrointestinal tract does not suffer, but also does not gain excess weight.Also, the doctor selects a personal calorie intake based on your parameters and activity.

5. List of foods that must be excluded from the diet during menopause.

Balanced diet in the climacteric period excludes:

• alcohol. Ethyl alcohol itself is a high-calorie product. Plus alcohol whets your appetite, so it’s easy to overeat during a meal;
• Salt. During menopause, it is dangerous to indulge in snacks and marinades.Salt provokes stagnation of fluid in the body, the appearance of edema;
• sugar. Hormonal changes increase blood glucose and dramatically increase the risk of developing diabetes. Therefore, sugar and confectionery products are excluded from diets, replacing them with dried fruits and honey;
• bakery products. Due to a decrease in metabolic rate, even a slice of bread can be deposited around the waist in the form of an unattractive fold;
• saturated fat. These are substances that clog blood vessels, are deposited in the form of fat on the waist and do not benefit the body. If possible, butter, ice cream, cream, whole milk are excluded from the diet during menopause in order to lose weight.

6. How to eat properly to lose weight with menopause.

One of the most discussed topics on women’s forums: “How to lose weight with menopause?”. Nutritionists answer that this is real, if you pull yourself together and adhere to simple recommendations:

• eat fractionally.To stabilize or lose weight, take food 4-5 times a day in small portions. Landmark – the volume of your palm;
• Half of the diet is vegetables. But not potatoes. Focus on beets, carrots, various types of cabbage (white cabbage, cauliflower, broccoli), pumpkin, carrots, peas. During the season of cucumbers, zucchini and eggplants, introduce these vegetables into your diet. They are rich in fiber, minerals (potassium, magnesium), perfectly satisfy hunger;
• “no!” fried. If you want a thin waist and fit in your favorite dress, then forget about fries and deep-fried pies.Only baked, stewed, boiled or steamed;
• Focus on unsaturated fatty acids. There are many of them in flax seeds, pumpkin seeds, ocean fish, olive oil. Even women with modest means can afford to drink 1 tablespoon of flaxseed oil daily on an empty stomach;
• replace meat, bacon with dairy products (cottage cheese, cheese, yoghurts), boiled eggs, poultry.

7. Locomotor activity.

To stay slim and fit in the climacteric period, it is enough to follow the recommendations of the trainers:

• avoid public transport as much as possible.Take a walk to the market for groceries, go for a manicure, and after gatherings with your friends, offer to wind a couple of circles in the park. It seems that nothing is difficult, but with such physical activity, you can not gain weight, bring the body into tone;
• walk up to the floor. If you live above the 6th floor, then pause for 5 minutes;
• get a dog. Morning and evening one-hour walks in any weather will noticeably tighten the figure and insure against overeating in front of the TV while watching TV shows or news in the evening;
• at any age and regardless of health condition, cardio training helps to avoid gaining weight.Running, cycling, swimming perfectly train the musculoskeletal, cardiovascular system. Many women will be surprised, but the most numerous age category in various marathons and half marathons are participants aged 45-60;
• Go yoga or Pilates. Gentle physical exercise restores flexibility to the body, mobility of joints, soothes loose nerves and tightens the figure.

With menopause, a woman can be beautiful, slender, contented with life and herself.To do this, it is enough to follow the diet, play sports and love yourself at any age.

anti-age therapist of the ANACOSMA clinic

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remove belly fat 40 years old

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Change your diet.How to remove belly and sides at home in a short time for a woman over 40+ exercises. This is where you need to start if you want to lose belly fat. The fact is that our body cannot lose weight in any one place. Giving up fat, he will give it away from all places gradually. How to remove a hormonal belly. Many women over the age of 40 begin to recover rapidly. Often the stomach is the problem area. And every woman dreams of staying attractive for a long time, wearing tight, elegant outfits.Are the fair sex after 40 to forget about any dresses? Danger of abdominal fat. The formation of a tummy in women is associated with physiology. As she grows up, the girl’s body changes, because nature has taken care of creating the most comfortable conditions for the development of the baby. This is where the fat layer comes in handy, which creates protection for the fetus. How to remove fat from the abdomen and sides. From this article you will learn: How to quickly get rid of belly fat, What methods are most effective, What foods burn belly fat.There are a large number of methods for correcting local body fat, which can be divided into invasive and non-invasive. Only invasive (surgical) methods can quickly remove fat from the abdomen and sides, for example, it can be one of the liposuction techniques – tumescent, laser or ultrasound. Despite some differences, all liposuction techniques are united by the fact that adipose tissue is aspirated using a cannula and vacuum suction. Rules to help get rid of belly fat, how to get rid of belly fat, how to lose belly, how to build abs, how to be slim after 40 years, how to get rid of fat, how to lose weight, how to lose weight quickly, how to lose weight without dieting.At the same time, the rate of fat consumption for women after 40 years is from 60 to 200 grams per day, 50% of which should be animal fats. The nutritionist identified the following foods: butter, fatty dairy products, eggs, meat with a layer of fat, and lard. After 40 years, a woman should consume 1.1 milligrams per day. They are found in fatty fish, fish oils, flaxseed and hemp oil, walnuts, chia seeds, and avocados. How to remove the belly and sides. Fat deposits on the abdomen and sides bother most of the world’s population and, almost any lady, looking at herself in the mirror, dreams of a slim and lifted figure.The topic of fat on the belly and sides is the most discussed among women, especially during women’s gatherings for women, all the ladies share their opinions and experiences on how to remove the belly and sides. In the event that some girlfriend has already achieved positive results, the rest, inspired by her example, begin to fight fat and cellulite. It is also very important to know that it is important to do the exercises 40 minutes after a meal, and when finished, eat only after two hours. 3 ways to remove the belly of a woman after 40 years.Sometimes you can see the tummy even in pretty slender ladies. And for those who are overweight, this part of the body increases in volume in the first place. Therefore, in order to remain slim and attractive, komy-za30.ru will tell you how to remove the belly after 40 years for a woman at home. The content of the article. How can a woman’s belly grow with hormonal imbalance? But most often there are several reasons for the appearance of fat. Age-related hormonal changes occur in the body, and at the same time the lifestyle becomes less mobile, and the stress at work becomes more and more.All this is combined and gives such an effect. Is it possible to remove the stomach in a week. Increased belly fat has been linked to hormonal changes during menopause. Managing weight gain associated with menopause. As women age 40 to 50, there is a trend towards weight gain; lifestyle factors such as diet and exercise can influence this. Increased belly fat has been linked to hormonal changes during menopause. Being overweight in middle age is associated with an increased risk of heart disease and diabetes.Body changes during menopause. How to get rid of excess belly fat? A beautiful flat belly is a modern fashion fetish. A saggy stomach is associated with age, untidiness, inability to take care of oneself, overeating.But in fact, this is not always the case. Let’s see what drawbacks you can overcome on your own, and what requires surgical correction. Excess belly fat is the most common complaint. Is Surgery Needed? Not required, but not excluded !. When do you need a facelift? you need to remove a large amount of adipose tissue, you are over 40, have had childbirth, multiple pregnancies, poor skin turgor.These are all risk factors, but not unambiguous indications. It is necessary to look. The surgeon selects the method of destruction and removal of adipose tissue individually, based on the characteristics of the problem area and the wishes of the patient. In order to transform the fat cells into an emulsion, Klein’s solution is supplied to the problem area. Through miniature punctures, cannulas are inserted into the abdomen, which provide the effect of the apparatus and additionally break up the fatty tissue, then the fat is aspirated from the body. Klein’s solution is a mixture of the following components: Saline – it leads to swelling of fat cells – adipocytes, increases their volume and breaks intercellular connections The first stage is fat removal, during which the doctor removes adipose tissue.Then he proceeds directly to work with the skin flap. Abdominoplasty is a plastic surgery during which excess stretched skin is excised and, if necessary, diastasis is sutured. Hello, Doctor! I am 40 years old, gave birth 19 years ago. Since then, there has been an overhanging belly. Even when I lose weight or go in for sports, my stomach remains sticking out, I have to almost constantly wear corrective underwear. It is noteworthy that the removal of fat in men is an irreversible process. That is, more fat will not appear in this area, even if the man recovers.The fat will simply be deposited in other areas, and not where the liposuction was performed. Indications for liposuction. The abdomen is the most problematic part of the male body. Getting rid of a big belly is not so easy, so some men are forced to resort to the help of surgeons. The most acceptable removal of fat from the abdomen in men is vacuum liposuction. In the ABC Clinic, in one such procedure, from 500 to 5000 ml of fatty deposits are removed. If it is necessary to remove more fat, then a second procedure is carried out after a few months.In general, women are more likely to accumulate fatty tissue in the abdominal area. This is due to evolution. In men, fat, as a rule, is evenly distributed throughout the body, while in women it accumulates zonal, – explains Vladimir Kuzelin, Ph.D., sports medicine doctor at the MEDSI Clinic in Izhevsk. – Plus, there are differences in the structure of adipose tissue. In men, adipose tissue is denser, in women it is looser. This is due to the reproductive function of a woman, fat in the lower abdomen, as protection for the fetus, adds Leonid Zasedatelev, a specialist in rehabilitation and posture correction.Here are the main reasons why women may have a bulging lower abdomen. How to remove belly fat? Belly fat is the most common problem. It will not be possible to quickly get rid of fat layers in this area even through the most exhausting diets and fat burning workouts. Liposuction of the abdomen is one of the most effective operations, as it leads to a lasting result. We undertake the removal of excess fat in the lateral and back area if the patient’s skin and muscles are in a taut condition.This problem can be removed thanks to the modern laser liposuction procedure. How to quickly remove breast fat? Men with gynecomastia often turn to us with this question. Fat on the sides accumulates as a result of improper nutrition. Moreover, both as a result of uncontrolled consumption of high-calorie foods (sweet, fatty, fried, fast food), and as a result of starvation. However, there are no contraindications to taking a course of procedures in order to hone the contours of the body – to make a flat stomach, remove fat from the sides, get rid of the breeches zone, tighten the inner surfaces of the arms and legs.It is important to note that Ulfit removes not only subcutaneous fat, but also fights internal fat deposits, which are especially harmful to our health!

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Every year in the world about 25 million women enter the climacteric period.By the 21st century, women have learned to look young and attractive at 40, 50, and 70. But the age of biological aging, the age of menopause has not changed – after 40 years, every woman has a decrease in ovarian function. First, the ability to conceive is lost, then the cycle begins to go astray, then the “critical days” stop altogether. When the usual way of life changes, we always feel uncomfortable. The same happens to the body when the hormonal background changes – it is restless, uncomfortable.After all, estrogens are associated not only with “sexual issues”. Without these female hormones, a whole gamut of unpleasant sensations can lie in wait for us: insomnia, irritability, dry mucous membranes and skin, wrinkles … As well as metabolic disorders, which leads to problems with excess weight, bones, blood vessels, and the nervous system.

MEET ALZHEIMER
The adipose tissue that we fight so hard is an amazing thing! It turns out that she not only creates a female figure silhouette, which, by the way, modern fashion often tries to ignore, but is capable of producing female hormones – recently it has become known as neuroendocrine tissue.
Wise nature has figured out how to compensate women for hormonal deficiency due to the shutdown of the ovaries during menopause. The adipose tissue contains the aromatase enzyme. With age, this enzyme is activated and adds 4-5 kg ​​to us, causing moral suffering, but it produces female hormones that are so necessary for health and full life. These hormones continue to protect the vessels from constriction (which means you and me from heart attack and stroke), bones from osteoporosis, and the brain from dementia.It has been established, for example, that women who are thin, weighing less than 57 kg, and most importantly with a low body mass index, are several times more likely to suffer from Alzheimer’s disease.

EVIL FAT
In the “elegant” age there is a real threat of obesity – menopausal metabolic syndrome. It is expressed in the fact that a woman after the termination of the cycle for 6-12 months sharply gains 10-12 kg. Moreover, these kilograms will be located not where they used to form pleasant rounded shapes, but on the stomach. Not only does the waist disappear, the threat of hypertension also increases, because the new fat is “evil”, leading to atherosclerosis, diabetes, coronary heart disease, breast and rectal cancer.Thus, maintaining a normal body weight is an effective method to prevent these diseases.

EXCEPTIONAL PRODUCTS
To stay in shape, you need to reduce your fat intake. Eliminate foods containing “hidden” fats from the diet: sausages, sausages, sausages, processed cheese, glazed curds, “special” curd mass and other high-fat dairy products. The ban also applies to hamburgers, buns (puff pastry and shortcrust pastry), halva, ice cream, butter, mayonnaise.You should also change the way you prepare food: instead of frying, bake in the oven, grill, microwave, simmer or cook.

FAT INSTEAD OF MUSCLES? WE DO NOT HAVE SO SO
Despite the gradual decrease in the total caloric intake of food, it is necessary to consume enough protein to maintain muscle mass. Women who have not been involved in professional sports have less muscle mass during the reproductive period than men. For this reason, the majority of the fair sex during menopause develops the so-called sarcopenic obesity – an excess amount of body fat against a background of reduced muscle tissue mass.So the consumption of animal products in combination with physical activity allows you to preserve muscle tissue.
Lean meat is required during menopause. Moderate consumption of eggs – up to three eggs per week – does not cause an increase in blood cholesterol levels. Meanwhile, chicken or quail eggs are a source of easily digestible protein, unsaturated fatty acids, vitamins A, B1, B2, D, E, and trace elements.
Introduce fish (seafood or red) and seafood into your diet and eat them 2-3 times a week.The fat of sea fish contains polyunsaturated fatty acids, which help to reduce cholesterol fractions in the blood. In addition, fish oil contains a significant amount of vitamin D, which plays a key role in the amount of calcium, and therefore protects against osteoporosis. An excellent source of protein is seafood: shrimp, squid, mussels, scallops, which contain polyunsaturated fatty acids, B vitamins, iron, calcium, iodine.

TO NOT BREAK
Bone density in women begins to decline long before menopause.However, with its onset, this process accelerates. Proper nutrition can slow it down.
Low fat dairy products are an essential part of the diet. Go to 0.5% milk and 1% kefir – there is more calcium in low-fat dairy products. Preference should be given to fermented milk products. Kefir, fermented baked milk, yogurt, bifidok, probiotic kefir biobalance, low-fat cheese or low-fat cottage cheese should be present on your table every day.

DRINK TO DON’T GET AGED
With age, the feeling of thirst dulls.Even with a slight dehydration, metabolic processes slow down by 30%. Dehydration accelerates skin aging. Dehydration is associated with impaired mental activity, increased fatigue, and other troubles.
The fix for this problem is fairly straightforward. Get a 1 liter water jug ​​and drink it completely throughout the day. Keep in mind that tea, coffee, sugary juices and sodas do not quench your thirst, but contribute to dehydration. If you have always had a lot of carbonated drinks in your diet, now you need to gradually abandon them.
Also during this period you need to get rid of salt intake. Forget about salty crackers and nuts, chips and crackers, and put a taboo on all kinds of “instant” food. Make sure that the seasonings you use are free of MSG. Limiting salt intake will protect your body from dehydration and reduce the risk of hypertension.

CHANGE WHITE FOR BITTER
A decrease in general metabolism and an increase in body weight often lead to the development of type II diabetes. Therefore, after the onset of menopause, you need to limit the consumption of easily digestible carbohydrates in the form of sugar; white and milk chocolate; caramel and jam.
However, you should not completely abandon sweets. You can eat marshmallows, marmalade, marshmallow, jam or confiture with a reduced sugar content. Useful dark chocolate with a high content of cocoa beans, which contains magnesium, theobromine and polyphenols, which have an antioxidant effect.

COARSE GRINDING
During menopause, many women develop problems with the gastrointestinal tract: due to deterioration of the motor function of the intestines, constipation occurs.
To stimulate bowel function, eat as many foods as possible containing dietary fiber (fiber).Pay attention to legumes. Beans, peas, lentils, soybeans, in addition to amino acids (vegetable protein), contain a significant amount of fiber, as well as trace elements and vitamins.
Enrich your diet with grains, which, thanks to soluble dietary fiber, improve digestion and prevent the development of intestinal dysbiosis. Consume bread made from wholemeal flour with bran, rye bread, and cereals (buckwheat, oatmeal and brown rice are the most useful). Don’t forget about durum wheat pasta.They can be eaten with low-fat cheese, vegetable or seafood sauce 1 to 2 times a week.
Bread and grains are essential sources of B vitamins, which are essential for the normal functioning of the nervous system. For some reason, a myth has developed about bread and cereals as foods that cause an increase in body weight. And they are often the first to be excluded from the menu. In fact, the energy value of these complex carbohydrates is the same as that of proteins – 4 kcal / g.

VITAMINS DO NOT CANCEL FRUIT
It is sad to say that in addition to 600 g of fruits and vegetables recommended by WHO, our compatriots consume no more than 250 g per day.Meanwhile, the implementation of this recommendation leads to a decrease in the incidence of breast and rectal cancer. This is explained by the fact that vegetables and fruits contain antioxidants (vitamins A, C, E, B2, PP) carotenoids, bioflavonoids, minerals (selenium, calcium, manganese), succinic acid, phytohormones. Particular hopes are pinned on biologically active substances belonging to the class of phenolic compounds: flavones, bioflavonoids (rutin, hesperidin, catechin), anthocyanins, tannins, etc.
Unfortunately, the amount of vitamins in modern products is decreasing from year to year, hence the need to compensate for their deficiency by taking vitamin preparations. Nevertheless, vegetables and fruits must be present in your diet.

BLOGS WILL HELP YOU
From all of the above, it follows that during menopause we are not talking about diet, but about rational nutrition throughout the rest of your life.