After Menopause Dieting is not the Key to Weight loss

Losing weight. It is an easy subject to talk about, but a very difficult task to complete, especially for post-menopausal women.  According to Bethany Barone Gibbs, assistant professor at the University of Pittsburgh’s department of health and physical activity post-menopausal women expend less energy which increases the risk for weight gain and increases the difficulty for weight loss.

A recent study by the University of Pittsburgh has found that small sustainable changes are key for permanent weight loss. The dietary changes that the University of Pittsburgh recommends are listed below. Newsflash! You have probably heard of them before. The changes are common sense. So why haven’t the majority of Americans conquered the obesity epidemic? Because we often attempt too many changes at once.

In the past it was believed that dieting was the key to weight loss, but this is not the case. Small sustainable changes are necessary for permanent weight loss. Dieting causes a sudden change in eating habits that is difficult to maintain for long periods of time, and when a diet is over, we resort to our old habits. Sometimes a diet can cause you to regain the weight that was lost, plus some.

The University of Pittsburgh recommends:

  • Decreasing meat consumption and eating fish more
  • Drinking less pop, sodas, juice and increasing water intake
  • Eating fewer desserts and less sugar and consuming more fruits and vegetables

As we mentioned the key to weight loss is small sustainable changes; therefore, look at the list above.  Prioritize the list, which dietary change can you easily make first, second, and third?

After you make your selection, start today. Don’t expect the change to come automatically; it is estimated that it takes 66 days to change a habit. When you are comfortable with your new habit, add your next dietary change; repeat until you have incorporated all the suggested dietary changes.

If you would like to boost your weight loss, eliminate meat, sugary drinks, and desserts as much as possible, only reserving them for special occasions.

If you are interested in taking action to move your health to the next level, please apply for a complimentary ”Get Your Life Back” Strategy Session by filling out the contact form here  (Please note – it doesn’t matter where you are in the world for you to benefit, as long as you have an internet connection or phone line).

 

Take A Holistic Approach With Essential Oils

Did you know that Essential Oils contain products, similar to hormones, which are known to advance tissue regeneration?  When you break a branch or cut a leaf the resulting liquid that floods the injury site are the plant’s essential oils.  They are “essential” because without them, the plant would die.  This defense mechanism results in protection for the plant from bacteria or viruses.  It is only natural that we are trying to find ways that these oils can benefit our health and well-being.

Humans have been using these oils to boost immune system response, fight infection or as a antiviral, for hundreds of years.  They are fragile compounds that need to be protected from heat to make sure they retain their powerful healing properties.  Some manufacturers use chemical additives in the distilling process which can alter the scent, which can then mean a less effective product.  It is important to check how the oils are “treated” to insure that you are receiving a pure and potent product.  Ideally, you should avoid man-made additives if at all possible.

Did you know that Cinnamon is an amazing anti-viral?  How about Fennel?  It is used to boost metabolism or rid the body of parasites.  It is not well know that Clove is a monster antioxidant or that Lavender is not only great for calming but can also be used to treat wounds or burns.  One of the big favorites is Peppermint which can be used to aid digestion or even to bring relief for indigestion and is also good for treating headaches.  We are probably all familiar with the relaxed state of being a cup of peppermint tea can induce.

Some essential oils that we are especilly interested in are those that can help ease the symptoms of perimenopause.  Clary Sage has been shown to help balance hormones or treat muscle pain.  Geranium has also been used to help balance women’s hormones and has been used as an anti-depressant.  Rose is the oil that has a purifying and regulating action all over the body including the reproductive system. Rose helps with menstrual irregularity and hormonal changes associated with perimenopause, including acne, irritability and depression.

When trying to take a holistic approach to achieve healthy balance, the use of essential oils and other natural supplements is a tried and true, safe and effective and even environmentally friendly, method of treating the human body.  If you would like to investigate the many ways that a more natural approach to your health and well-being can be just as effective, and actually better for your body, then the traditional man-made chemical compounds we use today, please contact us and we can explore this alternative universe together.

If you are interested in taking action to move your health to the next level, please apply for a complimentary ”Get Your Life Back” Strategy Session by filling out the contact form here  (Please note – it doesn’t matter where you are in the world for you to benefit, as long as you have an internet connection or phone line).

 

What is Menopause? Here are the Basics

First, advice it must be pointed out that every woman will experience menopause differently, stuff therefore, drugs it is impossible to find information in a ‘one fits all’ information packet. The site Women’s Health.gov has information on all stages that explain what  menopause is as well as PDFs you can download.

Menopause is the name doctors give to the last period, while most people refer to the entire period surrounding this, or perimenopause, as menopause. It can continue from 45 or earlier until 55 or later. The reason the process starts is because the ovaries stop releasing eggs. Any change within the ovaries means a change in other processes such as the production of hormones. The body will have to learn to adjust to these changes and this takes time. A woman’s period will not just stop overnight, but the time between periods will become longer and longer.  This transformational period is referred to as perimenopause. This stage can last from two to eight years. There are symptoms you can observe and your doctor can check your hormone levels, but there is not any definite “it is over’ test. If it has been a year since your last period, then that is generally considered the end.

There are a number of symptoms that determine the start of perimenopause, such as irregular periods, some difficulty sleeping… brought on by the infamous hot flashes. You may also experience vaginal and urinary problems. Now, you may be considered lucky if you do not experience any of this to any great extent, and this is possible. On the other end of the roster, there is someone who is experiencing what could be considered her own symptoms as well as yours! Mood swings, less interest in sex, as well as the start of osteoporosis.  The Women’s Health site has a symptom tracker you can download in PDF format. Use it to make comments on what is happening, the intensity, what helps you feel better and also what questions you may want to ask your doctor. Some of the above symptoms can come about because of other reasons, so you must have them checked out as they occur.

To make your body stronger and more resilient during this time, there are steps you must take. This is a most critical time for following a good diet. You do not need as many calories, but you do need just as many nutrients as before. There are varying opinions on how much calcium is needed, but the need is stronger if you are someone who has not had a good intake of calcium during your younger years.  Having a bone density test is critical at this point to determine your own particular needs. Medicare does cover these tests and other insurance companies do also, especially if the situation calls for it.

Exercise… now; when you may not really feel like it, exercise is critical. You do not have to go out and start training for a marathon, but you must make sure exercise is a part of your daily routine. Moving, not only helps your bones, but also your mood, heart and more. Try for a goal of 2 ½ hours of moderate exercise a week or at least one hour plus, of aerobic activity a week. There should also be some weight training to round off your exercise activity. Activities such as gardening can qualify easily.

Definitely stop smoking if you still indulge. Smoking upsets your health in many ways, including your bone strength.

Keep up with your gynecological health. Just because your period is stopping you are not to stop visiting your doctor for your female needs. Your primary doctor may be able to take care of any gynecological screenings.

Hormone therapy (HT) has received some negative press in recent years. Now, it is considered OK for a short period of time, but not to be done for long periods of time. Talk it over with your doctor. There are also more and more natural treatments available such as soy, phytoestrogens (herbal) as well as biodentical hormone therapy (BTH).

If you are interested in taking action to move your health to the next level, please apply for a complimentary ”Get Your Life Back” Strategy Session by filling out the contact form here  (Please note – it doesn’t matter where you are in the world for you to benefit, as long as you have an internet connection or phone line).