| Bone Health | |
You also mentioned osteoporosis runs in your family, and your bone density is already showing signs of decreasing. The IMS recently released evidence stating, “HRT is effective in the prevention of all osteoporosis-related fractures, even in patients at low risk of fracture.” You expressed interest in exercising to prevent osteoporosis. This is a great idea. Testosterone: For many women, testosterone levels decline during menopause. Since testosterone is the hormone that creates lean muscle from the calories you consume, lower levels can mean a lower metabolism. The slower you burn calories, the faster you may gain weight. Genetics: Look at your family tree. Are there members who carry excessive weight around the abdomen? Did your mother gain weight and have a difficult menopause transition? You mentioned in a later email that your mom had had a hysterectomy – gather information as to why. What are the similarities between you and your mom? Did your mom take hormone therapy after her hysterectomy? If so, did she have issues with weight? Genetics may indeed be a factor affecting weight gain. Under Active Thyroid: The thyroid hormone regulates your metabolic rate. Low levels of thyroid hormone slow your metabolism – often causing weight gain, depression and low energy. You acknowledged that you have been treated for hypothyroidism for the past 13 years. Make sure your levels are in the normal range, as a change can affect your metabolism. I discovered important information regarding the thyroid medication you are currently taking, Synthroid. Taking Synthroid over long periods of time may cause bone loss, which can lead to osteoporosis. This is a concern for you. Other Synthroid warnings: do not eat high-fiber foods and walnuts. Also hot flashes and weight change can be side effects from taking Synthroid. Discuss all your menopause symptoms, weight gain, and osteoporosis concerns with your doctors. More information on Synthroid: http://www.drugs.com/synthroid.html Aging: We need fewer calories as we age, because aging initiates the replacement of muscle with fat. Since fat burns fewer calories than muscle, our body composition changes and our metabolism slows down. Women gain an average of one pound per year starting in their late thirties. It becomes more difficult to obtain quick results from exercising and eating properly. The weight loss journey is more challenging as we age, but not impossible. Insulin Resistance: Many women eat incorrectly, eating high carbohydrate diets, too many refined foods, sugars and sodas. This can cause the body to become resistant to the insulin produced in the bloodstream. When this occurs, the body can mistakenly turn every calorie you consume into fat. You clearly are committed to eating well – with your 4’11” / 122- pound frame consuming 1200-1350 calories per day and having a BMI (body mass index) of 22. You are not guilty of eating “bad foods.” But after reviewing your food profile, I suspect you may be consuming too many high-glycemic carbohydrates in an attempt to conquer the menopause bulge. When going through “the change,” your food ratios should be: 35% protein, 40% low-glycemic carbs, and 25% fats. Make a slight adjustment in your food ratios, avoid high-sugar protein bars and juices, and consume carbohydrates that are low-glycemic. Since your father suffers from diabetes, your eating low-glycemic carbs can lower your risk of getting diabetes too. During menopause your body wants to cling onto anything that can turn into fat around your mid-section. Eat within an hour of waking and consume some protein to jumpstart your metabolism. Low-fat cottage cheese with fruit and a cup of coffee can be a perfect early-morning breakfast. Some good snacks are low-fat string cheese, low-fat cottage cheese and yogurt. Advantage makes a great protein shake that is low in sugar and high in protein; eat raw low-glycemic fruits and veggies. Soy is a wonderful protein food source, producing estrogen-like effects in your body, and is good for bone health. It takes 50-60 grams of soy protein per day to reduce hot flashes. Lifestyle Unhealthy eating: Many women with busy schedules do not have the time to prepare healthy meals with appropriate portions. Eating fast food, comfort foods – such as pasta and bread – in large portions will only contribute to weight gain. You are pretty close to eating perfectly. Keep up the good work. Adjust your food ratios and eat low-glycemic carbohydrates. Not exercising or exercising less: From perimenopause through post menopause, incorporating exercise into your daily routine is critical to health and well-being. You go to the gym twice a week and work out at home every morning for 20 minutes – congratulations! You are interested in weight/strength/resistance training to prevent osteoporosis…this is a great plan, since your mother suffers from osteoporosis and in 2005 your bone density test showed signs of bone thinning. Hormone therapy can also help women who suffer from osteoporosis. Incorporate 2-3 days a week of weight-bearing or resistance training, and increase your aerobic activity to 30 minutes 5 days a week. You are on the right track. Push yourself a little harder. Purchase a heart rate monitor and keep your heart rate in the zone for at least 20 minutes per workout. |
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