Published — Wednesday 16 January 2013
Last update 16 January 2013 3:31 am
Women after forty are constantly fighting excess weight resulting from menopause; statistics say that roughly 90 percent of all women between the ages of 40 and 55 struggle to lose extra body fat. It is much easier for women in their 20s and 30s to loose weight by simply dieting and exercising, while it takes a lot more than that for women in menopause.
“Middle-aged women often complain that no amount of dieting or exercising can eliminate their stomach fat despite all the effort and time they spend trying,” said nutritionist Dr. Najlaa Saber. “Some bodies transform from a pear shape to an apple shape and the secret behind that is their hormones,” she added.
Mid-life weight gain is often associated with hormonal shifts that begin as women approach the age of 40 because the ovaries produce less estrogen. “Estrogen energizes many life-sustaining functions and when you produce less, the body looks for other places to generate the needed hormones,” said Saber. “Since fat cells can produce estrogen, the body reprograms itself to transform calories into fat to meet the needed hormone levels,” she added.
To make this short Saber said that the mechanism of menopause weight gain cannot be addressed without discussing first the important issue of hormone imbalance. “If your hormones are not balanced, your weight problem will continue no matter how little food you eat and how much you exercise,” she said. “Weight gain during menopause is mostly focused around the waist and stomach areas, which are the least favorable areas to store fat. Moreover, other than the health factor, gaining weight is adverse for women’s self-esteem,” she added.
Women after forty should seriously give a second thought about that chocolate cake they want to have after dinner according to Saber. “Try as much as you can to avoid snacking on food that is filled with sugar because it raises your blood glucose level, and then creates a sharp dip, leaving you feeling tired and weak,” she said.
Make exercise a lifestyle choice recommends Saber. “Make sure you eat well and never skip a meal. If you love snaking, munch on a piece of fruit or six to eight almonds,” she said. “Never snack on cheese, cakes or ice-cream as these could damage everything you worked hard on for a moment’s pleasure,” she added.
The diet should contain high amounts of calcium through skim milk and low fat yoghurt intake, which helps reduce the risks of osteoporosis; women after 40 are prone to suffer from.
Saber suggests women should avoid coffee to help them deal with hot flushes. She also stressed the importance of eating fresh fruits and vegetables on a daily basis, as well as lean meat as a basic component in the main meals, along with dried fruits and nuts for snacks in between meals. All these recommended foods contain vitamins and minerals that are important in reducing menopausal symptoms. In addition, they are also a good base for a healthy diet, weight loss and management for all ages.
The following are foods strongly recommended in the diets of women in menopause by Saber:
Oily fish such as salmon because it contains omega 3
Nuts such as almonds and seeds such as sesame seeds because they contain omega 3 and calcium.
Vegetables especially dark leafy greens, yams and bean sprout because they all contain calcium, vitamin C and minerals.
White fish because it contains calcium.
Fruit because it is rich in potassium.
Legumes such as soya beans, lentils and chickpeas because they contain vitamin B and isoflavones.
Whole grains in pasta, bread and rice because they contain vitamin B.
Lead red meat because it contains vitamin B.
Low fat yoghurt because it is rich in calcium.
Saber suggests that women should try their best to eat healthy, and make sure to ask their doctor about whether or not they should take supplements. “Some of the supplements doctors might prescribe are pills that contain calcium, hydrochloric acid, ribose, folate, strontium and probiotics. Women should make sure not to take any supplements without a doctor approval because even vitamins can have side effects,” she said.