Menopause Part 2

A few months ago my friend Mary Jo asked me to write a post about how to eat better during the menopause.  I am pleased to say that many of you found that post interesting and informative, and Mary Jo suggested that I could inform you all of other problems related to the menopause.

Well, here is the follow-up post concerning weight gain during the menopause.

A lot of women experience weight gain during the menopause, and it seems to deposit itself in one of two places - or both.  These places tend to be around the middle and/or the bust.  Lots of women who have never had a tummy suddenly find that they have a bulge.

Now bust enlargement due to the menopause is loved by some women who are suddenly enjoying a cleavage they never had before.  However, others find a large bust makes them look older, even matronly - think Mrs. Doubtfire!!!!

This weight gain is - as usual, down to hormones.  From the age of 40 onwards, the levels of estrogen in a woman's body will start to fluctuate drastically.  The idea is that less estrogen means smaller breasts as the milk glands shrink when the body passes it's child producing time.  However estrogen should be counter balanced by progesterone and progesterone levels can drop off 120 times quicker than estrogen levels.  This causes what doctors call "estrogen dominance", which can keep breasts large, even as overall estrogen levels drop.

At this stage in a woman's life, fat and estrogen team up together, dominant estrogen acts as a magnet for fat, storing it in certain areas such as the breasts and abdomen.

These stored fat cells can expand and produce estrogen of their own in order to help balance mood and wellbeing, and also for protection for your bones and heart.  Unfortunately, your body has decided that these expanded fat cells are really really important for survival and so they are extremely resistant to dieting.

However, through following a certain diet you can target those problem areas, by balancing your hormones correctly.  For this type of weight reduction, Max Tomlinson, a Naturopath from London, has devised an eating plan based on a Mediterranean-style diet with lots of fruits and vegetables, fish, healthy oils and no sugar, processed foods, little meat and a little alcohol.

Dairy products can be very high in estrogen.  Cow's tend to be milked constantly through other pregnancies, meaning that their hormone levels are very high.  Vegetable milks such as almond, coconut or rice milks are better.  However it is better to avoid soya milk as it may contain plant estrogen which can contribute to erratic and unbalanced hormones.

Favor citrus fruits as they contain a compound called d-limonene, a substance that has been shown to help the body break down and remove excess estrogen.  You can also increase your calcium D-glucarate intake by eating more legumes and fruits such as; peaches, nectarines, plums and cherries.  This helps to inhibit the action of enzymes that reduces the impact of estrogen on breast tissue.

We all know that vegetables are amazingly healthy, but in this case you should eat them raw or lightly steamed.  Cruciferous vegetables such as; broccoli, cabbage, cauliflower, are rich in a chemical compound called dindolylmethane which helps the body to metabolize excess estrogen.

Eat brown bread.  Whole grains are so much better than refined grains.  Whole grains will boost your intake of insoluble fiber.  This is useful as the fiber binds itself to excess estrogen in the digestive tract and removes it.

You really need to cut back on sugars and that includes alcohol as sugar in the diet increases blood sugar levels which, in turn, stimulates the release of insulin.  Too much insulin motivates fat storage in the body and interferes with the delicate balance between estrogen and progesterone.

Alcohol also has a toxic effect on liver function which stops the liver breaking down estrogen and other hormones effectively.

Junk food is also a no no.  Highly processed foods can contain pesticides, herbicides and/or growth hormones which can disrupt hormones.

Get up and move.  Walk, swim, cycle - which ever you prefer but do it everyday.  Make sure you stay active.  I also recommend yoga or pilates.  Stretching and muscle tone is very important as we get older.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com