Menopause Supporting Women For Lifelong Health
In part two of our series on menopause, we examined the physiological changes that take place during and after the menopause. We’ve helped many women overcome menopause, and create positive health after this change. This final part of this series will tell you all you need to about navigating the menopause transition for yourself or someone in your life.
What is HRT?
HRT is a combination of synthetic oestrogen and progestin. HRT seems to reduce most of the negative effects of menopause.
- Weight gain is a common problem.
- Increased body fat and changes in distribution
- Heart disease is a risk factor for increased heart disease.
- Reduced bone density.
- Inflammation and oxidation.
HRT should be started as soon as possible after menopause. HRT comes in many forms: patches, skin gels and creams, nasal sprays, pills, creams. Each form has a different effect. It is important to customize HRT to fit the woman’s medical history, symptoms and preferences. HRT can also improve insulin sensitivity. This helps reverse the body fat shift from the hips to the midsection.
Why is HRT controversial?
HRT has been criticized in recent years because of a study conducted by the Women’s Health Initiative, in which participants experienced an increase in their breast cancer risk. Recent analyses have revealed that the risk of breast cancer is not as high as previously thought. HRT administered oestrogen has been shown to reduce fractures and prevent heart attacks among women aged 50-60. As long as women start HRT early , ,, the benefits appear to outweigh any risks.
It is a very personal decision whether to take HRT or not. HRT risks may not be worth it for women with a history of breast carcinoma in their family. Oestrogen supplements have been shown to reduce mortality risk, heart failure, and myocardial ischemia when started early after the onset of menopause. HRT can be highly beneficial to women whose cardiovascular health is more important (heart disease kills more women than breast cancer on average).
HRT must always be tailored to the individual circumstances of each woman. You should consult a doctor if you think you’re peri-menopausal.
Can I transform my body during menopause?
For a woman who is peri-menopausal or has just gone through menopause, the body transformation will be a new challenge. Menopause is a psychological phenomenon that brings with it a number of obstacles, including:
- Insulin resistance can negatively impact the metabolism of carbohydrates, and increase cravings and appetite.
- Oestrogen plays a vital role in the production of serotonin and dopamine, two neurotransmitters that are responsible for happiness and “drive” to get you up and going each morning. The loss of oestrogen during menopause also affects these neurotransmitters, making it harder for women to lose weight.
- Oestrogen increases leptin production, the hormone of satiety. This is a further obstacle to controlling caloric intake.
- Oestrogen and cognition are closely related, so women who experience “brain fog” may find it difficult to make decisions about food or feel more stressed.
- Sleep disturbances can negatively affect recovery, metabolism, insulin sensitivity and cravings. They also have a negative impact on mood, cognition, and mood.
- Oestrogen is a powerful influencer on bone density. Menopausal woman are therefore at an increased risk of injury.
- Lack of oestrogen can increase inflammation and oxidative stresses. Oxidative stresses damage DNA, proteins and cells. It can also cause a variety of health problems, including diabetes, cancer and neurodegenerative disorders such as Alzheimer’s.
Menopausal woman can still achieve outstanding results if we are smarter and better organised about how we train them. Our simple but proven method has helped us empower countless women to achieve the body they desire and build long-term positive health.
Menopause dieting
By removing processed foods and high-calorie food from your diet, you can reduce inflammation as well as improve insulin sensitivity. A woman who begins her transformation at U.P. The “low-carb” bootcamp is a 2-week period where carbs are only derived from fibrous vegetables, along with high-quality protein and fat sources. This has a number of positive effects:
- This reduces inflammation caused by processed foods.
- It improves gut health which is important for mood, cognition, and immunity.
- In order to produce neurotransmitters, it is vital that fibrous vegetables are broken down in the gut. 90% of serotonin, the “happy neurotransmitter”, is produced in the intestine. Dietary improvements can help improve low moods and anxiety associated with menopause.
- Oestrogen is essential for muscle growth and remodeling, which are lost when women go through menopause. A high-protein diet can help offset this.
- Alcohol can have several negative effects on female hormones. It increases testosterone, and it can increase visceral fat and diabetes risk. It is essential to remove alcohol from your diet in order to improve health at any age.
- Oestrogen is responsible for determining where and how women accumulate body fat. If oestrogen is not produced, visceral (fat around organs) fat can increase. This can predict diseases like diabetes or heart disease.
- Cleansing up your diet can reduce inflammation and oxidative stresses.
- When you are training, your body will be most insulin-sensitive and ready to use carbohydrates for muscle recovery and growth.
Menopause training
The benefits of training are numerous and can offset negative effects caused by menopause.
- It has been shown that resistance training improves insulin sensitivity. This is especially true for older populations. The body can then better process, store, and absorb carbohydrates as needed, instead of storing them in body fat.
- Resistance training increases muscle mass and improves bone density. Oestrogen plays a major role in maintaining muscle and bone mass, so its loss during the menopause puts women at higher risk for osteoporosis, sarcopenia, and breaks.
- Resistance training increases metabolism by increasing fat-free body mass, which usually drops after menopause.
- Resistance training can improve sleep for women going through menopause.
- Staying active with low-intensity exercises:
a) If you want to improve your body’s composition, reduce stress by prioritising activities with low impact. When you exercise at low intensity, your body uses fat for fuel and carbohydrate when you exercise at high intensity.
This reduces the stress on your body, and it is less likely to increase appetite than intensive cardio such as cycling or running.
If osteoporosis poses a concern, low-intensity exercises such as walking are much better for the joints than running. - A tailored training program can help you stay focused when other factors are out of your control. Strength and neurologic improvements in the gym can provide a positive identity apart from gender and physical characteristics.
Menopause lifestyle changes
- Manage stress. This will not only help you deal with menopause symptoms, but it will also give you the ability to cope with life’s ups-and-downs without resorting to alcohol or food.
a) Establish a positive routine in the morning that allows you to have a healthy breakfast, journal, or meditate, before you start your day.
Avoid blue-light devices, household chores and anything that is stressful near bedtime.
c) Plan time in your week to spend with yourself, even if it’s not fitness related. This could be reading a book you love, spending time with friends, or booking a pampering session or massage. - Improve your sleep. Many women find this difficult, especially during menopause. Try these tips to get a better night’s rest:
Install blackout curtains or blinds, or purchase a sleep mask.
b) Keep the room cool and quiet. If you live in an area with high ambient noise, invest in earplugs.
Avoid eating heavy meals near bedtime.
In the hour before going to bed, refrain from using your phone or doing chores. This time can be used to meditate, read a book or take a bath.
e) Supplement your sleep with .
Menopause supplementation
Menopause is one instance where supplementation is worth it. It is possible to get many micronutrients and minerals from diet alone. However, menopause can have several side effects which we cannot address through food. Smart supplementation is the answer.
D3 Replenish
Vitamin D is essential for calcium absorption and maintaining healthy bones. D3 Replenish is a balanced combination of vitamins D3,K1 and K2. Vitamin D is a powerful antioxidant that has many benefits, including improving cognition, bone strength, and overall wellbeing. It also strengthens the immune system. Vitamin D supplements have been shown to lower the risk of cancer, heart diseases, diabetes, and multiple sclerosis.
Serotonin Support
Serotonin levels drop after and during menopause, as oestrogen has a major influence on its production. Serotonin support increases serotonin levels in the body. Serotonin Support’s main ingredient is 5-HTP. This precursor to serotonin can help you sleep better and wake up feeling more positive when taken before bed.
Dopamine production drops alongside oestrogen during menopause. Drive supports the body’s natural dopamine production, which is essential for brain functions like motivation, attention and movement.
Estro Support is made with all-natural ingredients that ensure the body optimally processes oestrogen. This reduces the risk of harmful metabolites. Estro Support can help to reduce the emotional or physical swings that are associated with changes in hormone levels.
Omega 3 Concentrate is a combination of the two most important fish oil components – EPA & DHA – which are both beneficial in fighting depression, improving your heart health, and reducing joint pain, muscle pain, and liver fat. DHA and EPA improve physical and mental well-being, and reduce the risk of illness or complications.
NT Support is a blend of zinc, B vitamins and magnesium with selenium, molybdenum, and selenium. It supports and benefits cognitive functions. Our NT Support is a specially formulated blend to help the brain produce and function neurotransmitters. This boost in performance translates into improved immune and central nervous system function. Better sleep and healthy hormone levels are the result.
UltraMag is a form of magnesium that is highly bioavailable. It plays a vital role in brain and body health, and directly impacts training, recovery, and muscle activity. Magnesium, an essential mineral, plays a key role in the body. It is involved with everything from maintaining bones to nerves and muscles.