Natural Menopause Relief Secrets
Bone that occurs when women reach menopause and their production of the female hormone estrogen declines. They may also need extra vitamin D to enable their bodies to absorb and use the calcium. Gender Bias Alert No similar studies are available for older men. But adding vitamin D supplements to calcium supplements increases bone density in older people. The current RDA for vitamin D is set at 5 micrograms 200 IU for all adults, but the new AI (Adequate Intake) for vitamin D is 10 micrograms 400 IU for people ages 51 to 70 and 15 micrograms 600 IU or more for people 71 and older. Some researchers suggest that even these amounts may be too low to guarantee maximum calcium absorption.
Lately, there has been a great deal of controversy over the safety of hormone replacement therapy. The major study designed by the Women's Health Initiative was stopped midway because some participants taking HRT developed higher incidences of breast cancer and heart disease. The main argument in favor of HRT has been that it has the ability to help postmenopausal women conserve lean muscle and avoid gaining body fat. The American College of Sports Medicine published an article in which researchers were seeking an alternative solution to taking HRT to maintain a healthy body composition. Four groups of women participated in a resistance exercise program At the end of one year, researchers discovered that the group of women who exercised and did not take HRT did better than the nonexer-cise HRT group and did as well or a little better than the group that exercised and took HRT. They concluded that resistance exercise was just as effective for menopausal women in keeping off body fat as...
Obesity is an epidemic on a global scale 1 , posing a major threat to human health and well-being as well as consuming a large part of health care costs. The health hazards associated with being overweight are numerous including increased all-cause and cardiovascular mortality, diabetes, hyperlipidemia, hypertension, cancer and more. Post-menopausal women, deprived of the protective effects of endogenous estrogen together with negative environmental factors, have an increased tendency for gaining weight and its associated metabolic syndrome 2 . A major cause for the weight gain is lack of sufficient physical activity (PA). Additionally, PA is paramount in managing obesity and combating weight gain, including in the postmenopausal years 3-5 .
A complete exercise program for postmenopausal women should involve aerobic exercise, resistance exercise, and stretching. Aerobics should include 20 to 60 minutes per session of cycling, brisk walking, swimming, aerobics, or rowing 7 days per week each individual, depending upon her general level of fitness, determines the intensity. For sedentary women just beginning a routine, 15 minutes of walking at a comfortable pace 3 days per week is a good start. The goal is to gradually increase time, frequency, and intensity. The benefits of exercise for postmenopausal women are many Whether you're a teen or postmenopausal, eating right is crucial to your health.
The hormonal shifts that cause women to cease menstruating also cause other changes in their bodies, one of which is an unhealthy weight gain. Fat redistribution to the abdominal area can impact factors such as internal organ functioning, insulin sensitivity, increased cholesterol levels, and other problems. In her book The Menopause Diet, Dr. Larrian Gillespie pays particular attention to the accumulation of intra-abdominal fat (that is, fat stored within the abdominal cavity rather than subcutaneous fat stored just beneath the skin) as a risk factor in the following areas
The many kinds of hormones that affect fat storage and utilization. This book is one of the first to offer questionnaires to help you realize when your own hormones are working against you. It also discusses how the hormonal changes that occur with menopause and andropause can cause you to become overfat and tells you how exercise and nutrition can help rebalance these hormones.
Beginning at about age 35, an adult woman can lose 1 percent of her bone mass every year, which translates to 5 to 7 pounds per decade. During and after menopause, a woman's muscle loss speeds up. Miriam Nelson, a physiologist at Tufts University, studied 40 postmenopausal women. The women in the control group who did not exercise lost 2 percent of their bone mass in a year. Those who weight-trained regained 1 percent of previously lost bone mass. Think about it this way. Between the ages of 35 and 55, the bone density of a woman who does not counteract this syndrome will be diminished by roughly 20 percent. Because unchecked bone loss accelerates after menopause, by age 75, this same woman will have lost 50 percent of her bone mass, becoming frail, hunched-over, and injury-prone. No wonder many old ladies are frail and ultimately incapacitated. Isn't this reason enough for every woman to weight-train
Maca has been gaining a reputation as a legitimate sexual stimulant since it increases frequency and rigidity of erections. If that isn't enough to sell you, it also looks as if it may improve thyroid function It's uncertain exactly how and why Maca works but studies have shown it to have a direct influence on the hypothalamus pituitary axis. The pituitary gland directly affects the thyroid and therefore may be at the cause of many thyroid deficiencies. Anecdotal evidence is strong in support of the use of Maca, but it doesn't come from the bodybuilding community or a supplement company. It comes mostly from post menopausal women, who are most a risk for hypothyroidism. T4 levels have increased up to 2 points in one month in most patients. (Comparable to a pre-contest cycle of Triacana.) I've personally tested the effects of Maca with a blood test. Blood tests don't lie. T4 was indeed higher with it than without it.
The RDAs are designed to protect healthy people from deficiencies, but sometimes the circumstances of your life (or your lifestyle) mean that you need something extra. Are you taking medication Do you smoke Are you on a restricted diet Are you pregnant Are you a nursing mother Are you approaching menopause Answer yes to any of these questions, and you may be a person who needs larger amounts of vitamins than the RDAs provide. Unless, that is, you're taking medicines to knock down your bad cholesterol and boost the good kind. As the American Heart Association (AHA) Council on Nutrition Physical Activity and Metabolism points out, when 20 volunteers in an HDL-Atherosclerosis Treatment Study were given vitamin C supplements along with their anti-cholesterol meds, they ended up with lower-than-expected levels of heart healthy high density lipoproteins (HDLs). In another small study, women taking antioxidant vitamins along with post-menopausal estrogens...
My mom, as is the case with most dieters, has ridden the standard diet rollercoaster for quite some time. While certainly not fat, she has carried perhaps 30 pounds of extra weight with most of that coming after menopause. Diets, for her, were generally an all or nothing affair moving from one extreme of another. Several years back, and I'm not sure how much my badgering of her had to do with this, her attitude seemed to change. One way or another, she started to adopt what turned out to be flexible dieting concepts.
On the other hand, is that perfect weight unrealistic now that you're couple of decades older Menopausal women particularly often have a hard time staying as slim as they once were. So perhaps a more realistic approach is to ask what is the weight you would be comfortable with today. The trick is to come up with a figure that is attainable without setting yourself up for disappointment.
To produce the same estrogenic effect as one molecule of estradiol. Every phytoestrogen molecule that hooks onto an estrogen receptor displaces a stronger estrogen molecule. As a result, researchers suggested that consuming isoflavone-rich foods such as soy products may provide post-menopausal women with the benefits of estrogen (stronger bones and relief from hot flashes) without the higher risk of reproductive cancers (of the breast, ovary, or uterus) associated with hormone replacement therapy (HRT). The theory was supported by the fact that the incidence of breast and uterine cancer, heart disease, osteoporosis, and menopausal discomfort is lower in countries where soy a primary source of phytoestrogens is a significant part of the diet. 1 Demonstrate that isoflavone-rich foods have only modest effects on preserving bone and relieving hot flashes at menopause
In fact, when researchers pump sex-change patients up with hormones, they see a shift in bodyfat men take on female bodyfat patterns and vice versa. Women who don't go on hormone replacement after menopause (meaning they produce no estrogen) tend to lose the fat in their hips and thighs and gain it in their stomach area. As I've mentioned, some lucky individuals have more even fat distributions and still look ok even when they're carrying a lot of fat they are simply smooth all over. If you're reading this book, odds are you aren't one of them.
Their chances of a nonfatal heart attack by an amazing 77 percent. Another study looked at a group of over 87,000 women nurses and found that those who took Vitamin E cut their overall risk of heart disease by about two-thirds. Finally, a long-term study of over 34,000 postmenopausal women showed that those who ate the most foods high in Vitamin E but didn't take E supplements had strikingly less heart disease.
Most people think of calcium as something you should take to minimize bone loss with the onset of andropause or menopause, and indeed this is true. But calcium also has many other health benefits, including the ability to aid in fat reduction. An article in the Journal of Nutritional Biochemistry, which evaluated five clinical studies involving 780 women in their thirties, fifties, and eighties, showed that taking 1,000 mg calcium daily was associated with as much as an 8 kg (17.6 pounds) loss in body weight over four years. A random analysis of forty-three other studies showed that 1,000 mg calcium a day over a period of two weeks led to a significant reduction in blood pressure. Calcium also lowers serum cholesterol. A recent study conducted on 223 healthy postmenopausal women showed that taking 1,000 mg calcium per day produced a 7 percent increase in HDL and a 6 percent decrease in LDL.
According to a study reported in the medical journal Menopause, increasing the depth of your breaths while cutting your breathing rate in half (six to eight breaths per minute, instead of the usual fourteen to sixteen) can reduce the incidence of menopausal hot flashes.
Your objective, once you learn that HRT has been inhibiting weight loss, is to find the lowest dose of HRT that keeps menopausal symptoms under control. Your doctor will have to work with you to achieve this goal. The first consideration is to optimize the balance between progesterone and estrogen. The majority of women with menopausal symptoms (even those who are not on HRT)-and certainly those on HRT-have a significant dominance of estrogen over progesterone, and estrogen is a fat-producing hormone. Also be aware that the progesterone usually prescribed (Provera) is a synthetic version, which also tends to promote obesity. Natural progesterone, which does not lead to weight gain, should be prescribed, and frequently can stand alone (without estrogen) in relieving menopausal symptoms.
Your thyroid gland's main purpose in life is to regulate the speed of your metabolism. So it is not difficult to understand that if it is underactive-the medical word is hypothyroid-your slowed metabolism makes you more resistant to weight loss. Among other things, your thyroid gland regulates your body temperature. In fact, sensitivity to cold is one of the first signs that you may have a sluggish thyroid. Like other hormones, thyroid production naturally diminishes slightly with age in fact, easily twenty-five percent of adults suffer from low thyroid function. The swings of estrogen production in perimenopause or menopause can also throw thyroid function off.
If all else fails then steroids growth hormone weight loss drugs or surgery will help me lose this stubborn fat for
Steroids have been around for a long time. So have obesity drugs. Lately, there's been a huge push - especially on the Internet - for the use of Human Growth Hormone or Testosterone under the harmless sounding auspices of anti-aging medicine and Hormone replacement therapy. This sales pitch is being made mostly to the baby boomers, who desperately want to regain their youthful looks and vitality. Regardless of whether we're talking about illegal steroids and performance enhancers, prescription obesity drugs, hormone replacement therapy, or even over the counter fat burning drugs like ephedrine, these are all really one in the same
Postmenopausal women are not the only women at risk for osteoporosis. A growing number of women in their twenties, even those who exercise, are experiencing bone density loss usually associated with women in their forties or fifties. The reason is our national obsession with dieting. A young woman who limits her intake to 1,200 or 1,300 calories a day, and relies heavily on diet soda, rice cakes, and salads, is probably not getting all the calcium and vitamin D she needs. Couple this with the stress of vigorous aerobic workouts and you have a body under constant assault without the tools to rebuild itself. Injury, illness, and depression can result. Menopause is the period of time when a woman's menstrual cycle ends. According to the Physician and Sports Medicine journal, the many problems that may be associated with menopause are A few of these problems (weight gain, muscle weakness, cardiovascular disease) are a result of aging. The others are a result of decreased estrogen stores....
Ankle or wrist fractures. Dowager's hump. Simple frailty. These are the nightmares of a menopausal or postmenopausal woman who sees the fate of her grandmother or an elderly neighbor lady in her own future. Such injuries come with osteoporosis, most commonly caused when the female body ceases to produce estrogen and calcium is leached from the bones.
In my professional experience, I had counseled women on hormone replacement therapy but put little emphasis on lifestyle changes. Yet I could see that well-disciplined women going through menopause were gaining weight despite eating a 'hea-lthy diet.' All this had special relevance when it was my figure that began to change as I entered my forties. At first it was gradual, only a few pounds in six months, but within four years, I had managed to peck an additional 25 pounds on my frve-foot two-inch frame. What had once been a dancer's body had now mor-phed into a spider body thin arms and legs attached to a large, round torso. My day of reckoning came when I went for a physical examination and peeked at my report which frankly stated Torty-five-year-old elderly multf-parous whits female, mild to moderately obest 'I wanted to scream I Me . OB&EJN I knew what that meant After all, I had written it about my very own patients. How dare this man write that about me Didn't he understand it...
I Before menopause Women, who lose iron each month through menstrual bleeding, rarely get sufficient amounts of iron from a typical American diet providing fewer than 2,000 calories a day. For them, and for women who are often on a diet to lose weight, iron supplements may be the only practical answer.
In one study, premenopausal women placed on low fat diets experienced decreased levels of both non-protein bound estradiol and testosterone (although postmenopausal women didn't experience the same deficiency).1 In another promising study, animals fed diets high in cholesterol or fish oil experienced increased testosterone production than those fed a low cholesterol diet or linseed oil.2
While I would agree with the self-help authors who tell female readers that the key to self-esteem is to love your body, I believe that a woman should find a balance between accepting her body just as it is and paying serious attention to the significant health risks of being overfat. There is nothing life-affirming about having type 2 diabetes, painful and over-stressed joints, and an increased risk of heart disease after menopause. As we have seen, being overfat also increases the risk of certain types of cancers. For example, a recent report published by the National Cancer Institute showed that women with a Body Mass Index (BMI) of 30 or greater were twice as likely to develop cervical cancer. Women with the lowest waist-to-hip ratio, indicating a significant accumulation of abdominal fat, Most women believe that it is inevitable that their body fat-to-lean muscle ratio will rise as they age and experience the hormonal changes associated with menopause. In fact, the tables you see...
Why groups such as premenopausal women and children, who are largely immune to coronary heart disease, should go on such a restricted diet was not explained. Meanwhile, other complex, interlinking causes of coronary heart disease like lack of exercise, obesity, stress, genetics and caloric intake went largely ignored. Fat was the culprit. Any possibility that dietary fat could be utilized in the cause of good health and physical performance was conveniently dismissed.
Some studies in people using DHEA have shown slight increases in testosterone and insulin-like growth factor 1 (IGF-1) levels, but most studies -such as the one cited above - have found minimal effect in younger people. On the other hand, older people - particularly post-menopausal women - tend to show more improvement with DHEA supplementation. One recent study found that DHEA therapy enhanced the improvements seen with strength training with older adults. The researchers concluded
Since Carrie had stopped jogging to save her joints and had moved away from the city where her dance classes were located, she had stopped exercising except for walking about four times per week. She had read enough to know that if she continued on her present path, her health would deteriorate when she entered menopause, so she was determined to change her lifestyle, eating habits, and approach to exercise.
Liu S., Manson J.E., Stampfer M.J., Holmes M.D., et al. Dietary glycemic load assessed by food-frequency questionnaire in relation to plasma high-density-lipoprotein cholesterol and fasting plasma triacylglycerols in postmenopausal women. Am J Clin Nutr. 2001 Mar 73(3) 560-6.
The product was created with the intended use of treatment for various conditions resulting from menopause in women. Female athletes used the product to obtain the effects of testosterone while utilizing the somewhat protective qualities from virilization of estrogens. Males who are prone to prostate problems, hair loss, and serious acne use reported the product allowed them to reap the rapid mass gains of testosterone use while minimizing these effects.
Years ago it was considered unladylike for women to lift weights. Now medical science has come around to tell us that taking to the gym is an effective way for postmenopausal women to combat osteoporosis, a disease that causes the loss of bone density. Proper diet that includes plenty of calcium and magnesium and a gradual weight training program can work wonders to prevent the disease from developing. Once osteoporosis has set in, however, it's important for you to get clearance from your doctor to determine if it's safe to lift weights.
I suggest a daily intake of 30 percent lean protein. Good sources of protein are chicken breasts, all types of fish, beef with a low fat content (in moderation), soy products, and whey products. Protein is a stabilizing food that assists in insulin management, the building of lean muscle, and immune function. For men, ingesting adequate amounts of protein daily helps stop the decrease in testosterone levels that they experience as they age. An article in the Journal of Clinical Endocrinology and Metabolism states, Diets low in protein lead to increases in sex hormone-binding globulin in older men, potentially reducing the availability of testosterone and causing loss of muscle mass, red cell mass and bone density. Getting adequate protein also helps avoid or slow bone loss in women, especially after menopause.
May reduce the risk of hormone-dependent cancers (breast, prostate, etc), and other cancers as well. Soy's primary health benefits include reducing high cholesterol and easing the symptoms of menopause (due to the fact that it contains estrogen like substances called phytoestrogens). Soy has also been shown to help with osteoporosis by building up bone mass. Because of this, I like to recommend 1 serving of soy protein per day for women but only for its health benefits. However, in the muscle building department, I don't feel that soy is very useful, especially for men. First of all, its BV value is a distant 49, and second of all, since it has estrogen like substances, it could potentially reduce the utilization of testosterone through the binding of phytoestrogens to the testosterone receptors.
A woman is considered amenorrheic when she misses three or more consecutive menstrual cycles. In well-nourished women, heavy physical training should not result in amenorrhea. When non-pregnant, premenopausal women become amenorrheic it may reflect malnutrition. The decreased levels of female hormones during amenorrhea can lead to calcium loss from the bones and increase the likelihood of developing osteoporosis later in life. Osteoporosis is a major cause of bone fractures in the elderly. Bone density throughout the adult lifespan is greatly impacted by the amount of bone formed prior to the early thirties. Therefore, amenorrhea and eating disorders in young adults can negatively affect bone health for life. Prior to menopause, a healthy diet (including adequate calcium intakes) and the performance of weight bearing activities are the two factors that have the greatest positive influence on bone health (see Chapters 3, 4, 5, and 7).
Soybean foods such as soy milk, tofu, and miso may be the best foods around for protecting women against breast cancer and relieving the symptoms of menopause. They may also help protect men against prostate cancer and they help keep everyone's cholesterol down. Soy foods can also help menopause symptoms, especially hot flashes. Nearly half of all American women have this annoying problem for a year or so as they go through the early stages of menopause, but only about 10 percent of Japanese women get them. Again, soy foods seem to make the difference. The average Japanese woman eats a pound of tofu (bean curd) a week. Today Premarin , a drug that replaces estrogen in menopausal women, is one of the most widely prescribed drugs in America. Premarin can be very valuable for many women, especially in the first years after menopause. If you don't replace the estrogen your body has naturally stopped making, you're more likely to develop heart disease and osteoporosis. On the other hand,...
Although using a tincture or cream made from wild yam is not an effective birth control method, wild yam can be helpful for relieving PMS and some menopause symptoms. That's because it has some of the same effects as progesterone. As you go through menopause, you may stop making progesterone before you stop making estrogen. Once again, your hormones are out of sync and there's nothing to block the estrogen. This time the result is hot flashes, vaginal dryness, the start of osteoporosis and an increased risk of breast cancer and heart disease. As we discussed earlier about estrogen, there are many pros and cons to taking progesterone supplements. If you decide against hormone replacement therapy, you could try wild yam tincture or cream as a natural way to replace your progesterone. The usual dose for the tincture is 25 drops a day, taken in a glass of water or juice. Wild yam cream seems to be more helpful, though. By law,
And don't forget the phytosterols, steroidlike compounds in plants that sop up cholesterol in your gut and zip it out of your body before it reaches your bloodstream. Phytosterols, the heart-healthy ingredients in Take Control and Benecol margarines, are found in cocoa beans and chocolate, leading canny researchers at the University of California-Berkeley Division of Cardiovascular Medicine and the Department of Nutrition to investigate whether drinking a cocoa beverage once a day or eating a chocolate chew twice a day can lower cholesterol levels in postmenopausal women.
For women, research has shown that women who exercise regularly have a 37 percent lower risk of developing breast cancer than sedentary women. Women whose jobs involved walking, lifting, or heavy manual labor also showed reduced risks of breast cancer as compared to sedentary women. In fact, the women who participated in the most strenuous work had the lowest risk. Studies show that the effect was greater in premenopausal women than in postmenopausal women. The speculation is that exercise may alter levels of naturally circulating hormones.
It seems that estrogen is one oflhe main . regulators of alpha-2 receptor density on fat cells but tlie mechanism of action is unknown so for. For example, give a women estrogen pills and you will soon see that fat accumulates on her butt On the contrary, after menopause, if no estrogen is given, women will slowly lose fat in this area. It does not disappear though, in fact there will only be a shift to the visceral area. This visceral fat is considered to be intraorgan fat and so has fewer olpha-2 receptor than fat on the butt or on the legs.
From PMS To PPD
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