Menopause and Weight Gain - 1

Many women approaching menopause or the early stages of perimenopause struggle even more so with weight gain.  As if the hot flashes aren't enough! Some of the obvious basics for healthy eating still hold true and are possibly even more important in this phase of life because of the aging process and how it slows down many of our basic systems in our bodies.

Focus on eating whole, nutrient dense foods as much as possible and avoid processed food. Our digestive systems aren’t as strong so we need to supply our bodies with easily digestible, nutrient dense foods. In general strive for a slightly higher lean protein eating plan (helpful for blood sugar issues that are a must in menopause) balanced with healthy fats (for making the correct hormones), unrefined  whole grain carbs, and plenty of fruits and vegetables specific to your correct calorie range. Use ND's free Daily Needs Calculator and the Better Choices food plan. Over eating (especially processed foods) taxes the liver and makes hormone balance even more challenging. Adequate amounts of pure water and consistent exercise are obvious essentials.

Be moderate with sugary foods, "white” refined foods, fruit juices/sodas/diet sodas, caffeine, and alcohol. Alcohol especially disrupts hormone balance and intensifies hot flashes. Refined carbs also contribute to more of the same. Avoid all artificial sweeteners, MSG, and high fructose corn syrup. They all may increase appetite and frequently contribute to weight gain. If you consume animal products make sure they are organic as they contain many synthetic hormones which may disrupt hormone balance.

Tomorrow I'll discuss xenoestrogens and the impact they have on our hormone balance. And you younger ladies, know that these suggestions are applicable for PMS issues as well.