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The problem can go back a long way. Most women currently reaching their menopausal years were told for decades that the secret to healthy eating was to cut down fats and base their diet on carbohydrates. This led to a diet rich in refined starches like white rice, pasta and white bread. Over the years, these foods can effect insulin production, leaving you with some degree of insulin resistance.
Insulin resistance reduces your body's ability to regulate the conversion of sugars into energy effectively. For that reason, the body tends to hold onto more sugar than necessary and store it as excess fat. The effects of insulin resistance can be partly masked by estrogen, so many women do not see this weight gain until their estrogen levels drop during menopause.
While it's easy to give up and decide that the damage has already been done, there are ways to fight the fat, and feel healthier in general. In many cases, a change in diet is all that's needed to get your waistline back and reduce the severity of other menopausal symptoms.
Whole unprocessed grains do not effect the insulin levels in the body in the same way as refined grains. Replacing white rice, pasta and white bread with whole grain alternatives will put you on the right path. Good sources of carbohydrates include multigrain bread (check the label to make sure it is made with whole wheat flour and not white flour), brown rice, whole wheat cereals and whole grains like quinoa and bulgur.
Whole grains aren't all dark brown. You may be surprised at the foods that are whole grains. How about a steaming bowl of oatmeal or a snack of crunchy popcorn? Both of these are whole grain options. Whole grains also contain more fiber than refined grains. The fiber makes you feel full for a longer period of time, which means you'll be less likely to overeat.
Whole fruits and vegetables will also improve your health and help you lose weight. They are full of vitamins and nutrients which help to keep your immune system strong, and combat cancer, heart disease and strokes. Fruits and vegetables will also increase the amount of fiber in your diet. At least five servings of fruits and vegetables per day are recommended, and it's best to avoid using juices instead as they contain high sugar levels even without added sugar. Most juices also lack the natural fiber content of whole fruits and vegetables.
Weight gain is only one of the health issues facing menopausal women. Increased rates of heart disease and osteoporosis are also real concerns. But diet can have an effect on these as well. Eating a balanced diet containing high levels of calcium is one way to combat osteoporosis. Another is to seek out foods containing phytoestrogens, a plant form of estrogen. These foods help to mimic the effects of estrogen in the body and minimize the symptoms of lower estrogen levels.
One study at the Cincinnati College of Medicine tested the effects of phytoestrogen-rich whole soy foods on menopausal women. This study found that consuming whole soy did help with the women's cholesterol levels, making it less likely for them to develop heart problems. There was also a decrease in the risk factors for osteoporosis.
Women who are not convinced that hormone replacement therapy is right for them are turning to natural sources of phytoestrogens like whole soy. Tofu is the most common source of whole soy. Another natural source of phytoestrogens is lingans, which can be found in linseed, whole grains and some vegetables such as lentils.
In addition to the reduction of heart disease and osteoporosis risk, phytoestrogens have also been found to reduce the severity of hot flashes for some women. There are conflicting studies about these effects, however, and they are not a 'cure' for the symptoms of menopause.
Taking care of your body and eating well is important throughout your life. But menopause forces women to evaluate their state of health and make decisions about how to stay strong and healthy in their menopausal years. A sudden weight gain is a wake-up call for many, and an opportunity to examine what may be wrong with your current diet. By introducing more whole foods and reducing refined foods, not only can you fight the weight gain but you can also improve your chances against more serious health risks like heart disease, cancer and strokes.
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