Tag Archives | coping with menopause

How To Fight Menopause Belly

Ah, the belly fat, the spare tire, or as I call mine – the storage depot. Menopause brings myriad changes – and one of those that afflicts many goddesses is unwanted adipose tissue (sounds better than fat, but not much) around the middle. Katrina Jane Rice tackles this sensitive subject in her guest post here – enjoy.

How To Fight Menopause Belly
by Katrina Jane Rice

One of the problems many middle age women face is belly fat. This excess body fat situated in the midsection of the body is usually caused by poor diet and lifestyle, but it also naturally occurs with aging. And for some reason, it is difficult to get rid of, even with strict diets and exercises.

Women are especially vulnerable to gaining excess fat around the belly. As they go through the perimenopausal and menopausal stages, their estrogen levels drop exponentially. When this happens, they will lose the natural contours of their body. And for that reason, excess fat is redistributed to their abdomen in particular, plus the buttocks, hips and thighs.

If you have accumulated belly fat around your abdomen and stomach, it is a priority to try to lose it earlier than later. This is not just for vanity and improvement of physical appearance, but also a precaution you can take to prevent diseases later on in life. Recent scientific research has shown that belly fat has a relation with the risk of diabetes, high cholesterol, high blood pressure and myocardial infarction.

Here are some tips for you to fight menopausal belly fat.

Eat Healthier Fats
Just because you want to reduce your belly fat does not mean you need to cut out fat in your diet for good. Not all fats are bad. Eating healthy fats such as omega-3 from fish can actually help decrease the size of your belly. This is the so-called good fat.

A study published in the International Journal of Obesity demonstrated that eating 3 ounces of salmon as part of a low-calorie diet every week for a month resulted to an average of 1 kilo additional weight loss than going on a fish-free diet.

You can also source other healthy fats from avocados, coconut oil and olives if you are not a fan of eating fish.

Include Exercises
Becoming physically active can help you deal better with your menopausal stage. Exercising and including a lot of cardio workout can help lose the fat in your mid-section. It also helps alleviate other symptoms of menopause like hot flashes, intense mood swings and irritability as reported by the University of Maryland Medical Center.

Yoga is also known to help women deal with this sensitive stage of their life. According to a published review article in the Journal of Mid-Life Health, yoga helps improve the symptoms of menopause. It is also a good exercise that can target some issues like belly fat and bloating.

Lessen Your Sodium
Cut back on processed foods. A normal American diet contains a lot of sodium. Too much salt can cause bloating and water retention in your belly so try to whip up your own so that you can regulate your sodium intake. The recommended daily amount of sodium among adults per day is 1,500 mg. Sticking to that requirement will limit bloating and lower your blood pressure.

Other Potential Causes of Menopausal Belly Fat
Overeating, imbalanced hormones and an inactive lifestyle are just some of the culprits of menopausal belly fat. However, the display of a fat belly may also be caused by other health problems like constipation, esophageal reflux, pancreatic problems, celiac disease, tumors or ovarian cancer.

If you feel like your belly has increased too fast in size, do not assume that menopause has caused the problem. It could be a sign of other health conditions. Check with your doctor to find out the cause of your enlarged belly and find out the best treatments you can get for it.

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Menopause Wellness Summit

For those approaching or already deep into perimenopause and menopause, a wealth of information will be offered at the Menopause Wellness Summit. Several experts will offer information and support for the Change. Hosted by Shirley Plant, the cost is only $49. Don’t miss it. Sign up here:  Menopause Wellness Summit.

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All You Want and Need to Know about Menopause

Painted Lady © lynette sheppard

I recently did a podcast for The G Spot, Genneve’s women’s health blog where I talked about all things Menopause. The gals there asked some terrific questions – definitely worth a listen and subscribing. Here’s the link:  The G Spot

Enjoy! Questions or thoughts? Put them in the comments or email me at lynette@9points.com

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A Paleo Diet May Help With Menopause

Ginger Mint Shrimp © lynette sheppard

Guest blogger Allison Thompson shares her experience with the Paleo diet to relieve symptoms and make the menopause transition easier. Enjoy!

Foods I Enjoy That Help Deal With The Menopause

Hi there, my name’s Allison and I have been going through the menopause for almost 4 years now.  In fact it came as quite a surprise to find out I was in the peri-menopousal stage. I had a friend who thought I was having problems with my thyroid.  So she suggested that I see her doctor.  Before he even prescribed anything I had to had several blood tests carried out. Once he had received confirmation he prescribed some natural treatments.  Along with iodine that I needed to drink in a glass of water, he also prescribed a natural progesterone cream.  This I had to apply each evening before bed.

I decided to do as he suggested for a year.  But then I made a decision that I wanted to see if a change to my diet and lifestyle would help me more.

About this time my husband was looking for ways to lose weight.  Again my friend came to the rescue by giving us some books relating to the Paleo diet.  So I decided to give it a try.

It was difficult at first. I couldn’t find much about Paleo for menopause.  Even so I decided to stick with it even though I wasn’t as strict with my diet as some others are. During the past 4 years I have learned more about what to include in my diet.  But I don’t rely on food alone I also take some supplements.  The ones I take have been suggested to me by reading up about menopause online.  The main ones I include in my diet are Red Clover and Magnesium. But what I want to share with you now are the foods I eat on regular basis. These are the ones I include, as I’ve found they help me deal with the menopause effectively.


Broccoli

I actually love eating broccoli.  I either boil it for a few minutes or steam it.  Occasionally I love to at it in to stir fry’s.   The reason I eat so much broccoli is because it contains calcium, that my body can use. Like me, you are probably aware that during the menopause your estrogen levels have gone down.  But including foods that contain calcium will help to reduce the risk of bone loss.  Of course including dairy in your diet is another great way to get the calcium your body needs.

Flaxseed
I love adding flaxseed into smoothies as well as putting it on top of some fresh fruit with yogurt.   Not only am I getting more fiber in my diet I’m also getting a food rich in Omega 3 fatty acids.  So it’s helping me to keep my heart and arteries healthy. But one other benefit to be gained from this food is that it contains certain estrogen compounds that our bodies need.

Almonds
As I follow a Paleo lifestyle I like to include almonds along with other nuts into my diet.  I tend to use almond flour in place of conventional flour when making baked goods or pancakes.   The great thing about almonds is that they contain a type of fat that can help to slow down the aging process.   Plus for women going through the menopause, these nuts are rich in magnesium and Vitamin E complex.  Both of these help to reduce the symptoms often associated with the menopause. The only problem is that I don’t eat enough of them.  To help me further, I take a magnesium supplement each evening.   By doing this I find that I sleep much better at night.  Okay, I may still wake up occasionally with the night sweats, but not that often.  In order to help combat this situation, I take the Red Clover supplement I mentioned earlier.

Eggs
My husband thinks I eat too many eggs, but I don’t agree.   Not only do eggs provide me with a good source of protein, they also provide me with a good source of Iron.  I include them in my diet as I am still quite active.  In fact this morning I started a HIIT class close to where I live and will be doing the same twice a week.

Fish
I love all types of fish. I’m especially fond of salmon, cod and sardines. The great thing is I live in Spain and we have some really wonderful beach bars close to where I live. So we often take time out to visit them and enjoy fresh sardines.  These are ones that they cook over hot coals. Eating this fish ensures I am getting sufficient amounts of Omega 3 fatty acids in my diet.  Not only is it helping me to keep my skin in shape but it helps to keep my energy levels up.

Liver
I love liver and enjoy cooking it on a regular basis. I tend to opt more for cow or lambs liver as they don’t have such a strong taste. But I also like to use chicken livers to make my own pate.   Liver is rich in Iron and also Vitamin C complex. I’ve found including this food in my diet helps to reduce menopause symptoms.

One thing I think I should mention relates to eggs and meat. If you can, try and opt for meat where the animal has been fed on grass.  As for eggs, then go organic. If you cannot find grass-fed meat go organic.  Also make sure that you choose the leanest cuts you can. All of these will help you to stay in shape and will provide you with essential fats that your body needs.

BIO:
Allison Thompson, a mother of 1 daughter who has been living in Spain for the past 12 years.  For the past 4 years, she has been following a Paleo lifestyle that has helped her to deal with the effects that going through the menopause can have on women, without the need to use any kind of medication.

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Maca Root Superfood Black Friday Sale

Yellow Hibiscus with Waterfall © lynette sheppard

Yellow Hibiscus with Waterfall © lynette sheppard

I know, I know! After yesterday, we may never want to eat again. Except we all know that we will. So a heads up about the Black Friday  – Cyber Monday Maca sale starting today!

Maca is a superfood and for menopausal women it is so much more.

From today November 25 – 28, 2016, you can take 40% off all products in their Yellow Gelatinized and Yellow Raw Maca Categories!

Maca Root is a Peruvian plant that boosts strength and energy. It is particularly helpful in hormone balancing and revitalizing lost libido for menopausal women. Available in powder form or elixir, maca root has virtually no side effects (though a small # of women report mild gas with the powder version.) A couple of our original goddesses swear by it. For more info or to order, please visit The Maca Team. They source non-Gmo, organic maca root from Peru.

maca-recipes

Also, they have some really great recipes on their site – although, I know – we are never going to eat again.  Here’s the link:  Maca Team

Have a wonderful holiday weekend!

 

 

 

 

 

 

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The Magic of Menopause

magic-of-meno

Lorraine Miano, an Integrative Certified Health Coach, sent me her new book: The Magic of Menopause, A Holistic Guide to Get Your Happy Back. I admit the title set me back a bit – after all, it used to be that books on menopause were either dry medicalese or overly perky treatises that only served as a further irritant during the throes of menopause.

I was pleasantly surprised to find that Lorraine didn’t shy away from all the suckiness of the Change. She freely shares stories of her transition as well as that of others. Then she moves on to offer helpful options and solutions for beginning to survive and then thrive during the Big M. With humor and heart, she offers a guide to beginning to indeed “get your happy back”.

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Vaginal Dryness – Affects One in Three Women

High Sierra Flowers © lynette sheppard

High Sierra Flowers © lynette sheppard

Wow. One in three – that is a lot! (There are a lot of us baby boomers that have come of age.)

Menopause brings many changes and one that really affects our intimacy is vaginal dryness. The folks at Genneve are committed to helping with this with their special lubricants designed to mimic our natural moisture. They sent me some samples (and since, yes, I am one of the one in three), I will be testing it. In the meantime, enjoy this video that brings the topic to light.

You might want to check out the blog on their site too – lots of great info: click here

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Change of Season

Squirrel Tail Barley © lynette sheppard

Squirrel Tail Barley © lynette sheppard

Greetings dear readers. Summer is nearly over, autumn is on the horizon. It’s time to take stock of things. Changes are part of the season and part of life. Change has come to the blog as well. Ashley has taken a full time holistic health position, which leaves her little time to contribute to Menopause Goddess Blog. We wish her well in her new endeavor and hope to hear from her in the future.

That said, Menopause Goddess Blog has been around for 15 or so years. In that time, we have covered just about every physical, mental, and emotional symptom of the Big M. If you want to know more about any manifestation or remedy, simply put it in the search box and all blog posts relating to it will show up. Really. Examples might be:  anxiety, hot flashes, vaginal dryness, research, natural remedies. heavy bleeding, and so on.

Rather than repeat these topics, I’d like to focus on new research, products, and remedies as they surface. Also, I will post on how we create a vibrant Second Adulthood and grow into the elders we wish to become. Posts will be at least once per month, sometimes more often as needed. As always, we welcome your thoughts, comments, insights, and questions. Women sharing wisdom, that’s what we are all about.

Stay tuned for our next post where I share the latest research on wine as a weight loss aid. No joke.

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Menopause Medley

painted aspens 1 © lynette sheppard

painted aspens 1 © lynette sheppard

This week we offer a medley of natural, simple helps for menopause symptoms. (And good advice for us post-menopausal goddesses too.)

Exercise for Hot Flashes

Strenuous exercise may reduce hot flashes. That’s right, two new studies published in the Menopause journal and the Journal of Physiology found that jogging or bicycling 30 – 45 minutes 3-5 times per week resulted in as much as 60% fewer hot flashes. That’s good news. Still, it might be worthwhile to train carefully and slowly increase your exercise tolerance to avoid injury. I’ve done brisk walking for years and recently decided to add a little jogging to my regimen. I ended up injuring my hip, which took a few months to heal.

My preference is always for low impact, aerobic exercise. Swimming might be a great option – you can get moderately strenuous workouts while in a cooling environment. (I’ve never had a hot flash in a pool or the ocean, just sayin’).

Superfood Bars for Women 40+

Bar and Girl Naturals have created some yummy  mini bars that help regulate hormones while providing nutritional support. Their bars contain maca root (which I profiled a couple of weeks ago). They also contain turmeric, flaxseed, nuts, and coconut oil. Check them out in the Menopause Marketplace.

Chocolate for Health

Dark chocolate is probably a major food group for menopausal women. Serotonin in chocolate flavenoids helps with irritability and mood swings. (Remember those major cravings just before your period? You were in dire need of serotonin.)

There is evidence that chocolate is beneficial to cardiovascular health. Those little flavenoids exert a protective effect on your heart and blood vessels.

The antioxidants can protect against free radical damage to your skin.

And last, but certainly not least, chocolate improves focus and brain function.

Eating a bar per week of dark chocolate is a necessary adjunct to a menopausal woman’s treatment plan. Yum.

Humor by PerimenopART

Kirsty Collett, a menopause goddess sister from New Zealand has created some wonderful cartoon musings on the menopausal condition. They are hilarious – and so true! Here’s a sample that she sent me:

© Kirsty Collett

© Kirsty Collett

 

Laughter and sisterhood may be even more important to surviving the Change than chocolate, exercise, or superfood bars. Luckily, we don’t have to choose just one. You can follow Kirsty on Facebook at https://www.facebook.com/PerimenopART?__mref=message_bubble

 

 

 

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Maca Root: Natural Support for Menopause

Daisy Chain © lynette sheppard

Daisy Chain © lynette sheppard

In keeping with Ashley’s most recent post about plants and their healing properties, I’d like to talk about one of my favorite remedies: maca. Maca comes from Peru, a veritable paradise of wonderful grains and healing plants. (Including the much maligned coca leaf, but that is a story for another time, girlfriends.)

Originally eaten by the Inca for strengthening and increasing energy, recent studies have found maca root to be helpful in relieving menopausal symptoms and returning our sexual vitality. Side effects? Virtually none, save occasional reports of gas with the raw version. (It is available in raw powder, capsule, or elixir.)

Maca root seems to work by balancing hormones and the entire endocrine system. Believe me when I say that our hormonal systems are interconnected and all of them need balancing after the Pause, not just our estrogen, progesterone, or testosterone.

I took maca root early on in my menopause journey – then I ran out and “forgot” to order more. Menopause brain, I suppose. Luckily, the wonderful folks at The Maca Team contacted me about trying it again. They sent raw red powder, gelatinized powder, and elixir.

Two of our goddesses have tried the powder and both are reporting better energy. One was suffering hot flashes again after losing fat and adding muscle mass. (Yep, fat is a great place to store hormones it seems.) Her hot flashes have decreased using the maca root and she is once again sleeping through the night.

I opted for the elixir and love taking it – I get lazy when it comes to powders. I know, ridiculous but true. A couple of droppers full three times a day and my vitality has definitely risen. Placebo effect? I don’t know, since I can’t split myself in two and conduct a controlled clinical trial, but any way I can feel strong and healthy works for me.

So many reports are anecdotal (stories by women like us) but more studies will likely bear out maca root’s health benefits.

Synchronistically, just as I was working on this post,  I got a note from ethnoherbalist Kevin Curran about maca and its role in relieving menopause symptoms. To learn more about this wonderful plant medicine, please visit Dr. Curran’s site .   It’s fascinating!

For more information or to order maca root supplements, visit The Maca Team website. Let us know how maca root works for you. We learn by sharing our wisdom and experiences with one another, so don’t be shy.

Interesting side note: Every time I try to type ‘maca’, autocorrect changes it to ‘mama’. A message or sign? Maybe not. Then again, maybe.

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