Menopause and Weight Loss

Many women associate menopause or the use of hormone replacement therapy with weight gain. But what are the facts? And what can you do about it?

In both women and men, there is an increase in Body Mass Index (BMI) with age, with the peak BMI occurring between 50 and 59 years of age (1). Many women claim that this weight gain is caused by menopause, however research doesn't support these claims. Women gain total body weight at a linear rate from age 35 - 65, a trend that is not related to loss of ovarian hormones or their subsequent replacement (2).

Menopause results in body composition changes that could indirectly lead to weight gain. During the menopausal years there is a shift in the distribution of fat from the traditional hourglass figure of the younger woman to a more central deposition in the abdomen.

These changes in fat distribution are independently associated with an increased risk of developing hypertension, abnormal lipid profiles, Type II Diabetes and cardiovascular disease (3). In addition to the change in the distribution of body fat, there is more body fat and less muscle mass. This may decrease resting metabolic rate, which in turn results in weight gain (4).

What's the best advice for women dealing with weight gain in their menopausal years?

Exercise. Try walking at a moderate intensity for at least 30 minutes a day (in 10 - 30 minute bouts) and partake in bi-weekly resistance training sessions. This prescription is supported by a study that demonstrated numerous health benefits for exercise in menopausal women, including loss of abdominal fat and overall body fat (5).

References:
1. Kuczmarski RJ, Flegal KM, Campbell SM, Johnson CL. 1994, 'Increasing prevalence of overweight among US adults, A National Health and Nutrition Examination Survey 1960-1991' Journal of the Americal Medical Association, 272:205-11

2. Davies KM, Heaney RP, Recker RR, Barger-Lux MJ and Lappe JM. 2001, 'Hormones, Weight Change and Menopause' International Journal of Obesity, 25:874-879

3. Sturdee D, MacLennan A. 2007, 'The weight problem', Climacteric, 10:2

4. Smith K. 2005, 'Exercise Can Help Control Body Changes During Menopause', Healthcare, Food and Nutrition, 22(10)10-11

5. Asikainen T, Kukkonen-Harjula K, Miilunpalo S. 2004, 'Exercise for Health for Early Postmenopausal Women', Sports Medicine, 34:753-778

Exercise Can Lower Bowel Cancer Risk

Did you know that people who exercise are 24% less likely to develop bowel cancer than those who don't? The protective effect of exercise holds for all types of physical activity, including recreational exercise (such as walking, jogging, bike riding or swimming) and job-related physical activity (such as walking, lifting or digging).

In Australia, 1 in 10 males and 1 in 15 females have been diagnosed with bowel cancer by the age of 85, with the risk increasing sharply by age 45. Bowel cancer now accounts for 10% of all deaths from invasive cancers and is now the second most common cause of cancer-related death after lung cancer.


Are you at risk of developing bowel cancer? Take a risk rating quiz. To find out how much exercise you should be doing, see an article Exercise for Weight Loss and Maintenance. If you need some tips to get you started, see an article Find Your Motivation to Exercise. 


Reference:
Wolin et al. 2009, 'Physical activity and colon cancer prevention: a meta-analysis' British Journal of Cancer

Depression and Diet

Your brain is acutely sensitive to what you eat and drink, so if you suffer from depression you should eat a balanced diet incorporating a variety of complex carbohydrates, healthy fats, proteins, vitamins, minerals and water (1,2,3). The following nutritional tips may help you manage your depression:

Eat Breakfast

Breakfast eaters report better mental wellbeing than those who have erratic morning routines (4). The immediate benefits of eating breakfast include improved memory and a sense of calm.

Eat Regular Meals
Eat low GI carbohydrates every 2-3 hours to maintain your energy levels.

Include High Protein Foods in Every Meal
The protein in turkey, chicken, beef, brown rice, nuts, milk, cheese and eggs can boost the levels of a neurotransmitter in your brain that affects mood called serotonin.

Don't Forget Healthy Oils
Omega 3 fatty acids can reduce the symptoms of depression (5). Try and eat 2-3 serves of fish every week (tinned tuna and salmon are easy options).

Boost Your B Vitamins
B vitamins such as Folate, B6 and B12 help to maintain the production of neurotransmitters in your brain. Folate is found in green leafy vegetables, chickpeas, nuts and wholegrain foods. Vitamin B12 is found in animal foods such as meat, fish, eggs and dairy products. Vitamin B6 is found in potatoes, salmon, chicken, spinach, bananas and breakfast cereal.

Limit the Amount of Sucrose and Caffeine in Your Diet
This can help to relieve emotional distress (6,7).

Reduce Your Alcohol Intake

Alcohol is a depressant.

Exercise
Exercise releases endorphins, or 'happy chemicals' in the brain. 30 minutes of moderate intensity exercise per day has been shown to treat depression and prevent relapses. Outdoor exercise is especially valuable as it exposes you to sunlight which stimulates your pineal gland, directly boosting your mood.

Get Organised
Schedule healthy routines of shopping, cooking and exercise. If life doesn't go to plan, have low fat frozen meals available.

References:
(1) Reid, M., Hammersley, R. 1995, 'Effects of Carbohydrate Intake on Subsequent Food Intake and Mood State' Journal of Physiology and Behaviour Vol 58 No3 pp 421-7.
(2) Van de Weyer, C. 2005, Changing Diets, Changing Minds: How food Affects Mental Wellbeing and Behaviour, Sustain
(3) Harbottle,D. 2007, Healthy Eating and Depression: How Diet can Help Your Mental Health, Mental Health Foundation
(4) Benton D, & Parker PY. 1998, 'Breakfast, Blood Glucose and Cognition' American Journal of Clinical Nutrition, Vol 67 no 4 pp 772-778.
(5) Bourre, J. M. 2005, 'Dietary Omega-3 Fatty Acids and Psychiatry' Journal of Nutrition, Health and Ageing, Vol. 9 No.1 pp 31-38.
(6) Brice C & Smith A. 2002, 'Effects of Caffeine on Mood and Performance' Psychopharmacology Vol 164, No. 2 pp188-192.
(7) Reid,C. 2008, 'Depression: Can a Healthy Lifestyle Help?' The Australian Healthy Food Guide, Healthy Life Media, Australia pp 36-38.

How to Increase Your Metabolic Rate

To increase your metabolic rate, or the rate at which your body burns energy, you need to exercise at a moderate intensity (a level where your breathing rate is elevated, but you can still carry out a conversation) for at least 250 minutes a week. You also need to eat small meals every three hours. 

Metabolism Explained

Your metabolism is important in determining how much body fat you burn. Every person's metabolic rate is different, but in theory, raising your metabolic rate by 10% can decrease your body weight by up to 7.5 kilograms! Your metabolic rate comprises of three factors, two of which you have the power to change:

1. Resting metabolic rate the amount of energy expended when you are sleeping or sedentary (60 - 70% of the average person's daily energy use)
2. Physical activity (20 - 25% of the average person's daily energy use)
3. Thermogenesis an increase in your resting metabolic rate in response to stimuli such as food digestion (10% of the average person's daily energy use)

The two factors that you have the power to change are the physical activity (engage in regular exercise) and thermogenesis (eat every 2-3 hours).

Don't Slow Your Metabolism

One of the fastest ways to slow your metabolsim is to 'crash diet', or try fast diets and fasting. When you lose weight quickly, your body responds to perceived starvation by slowing your metabolic rate to conserve energy. Hence when you start eating normally again, your body stores fat because its metabolism has slowed!

Yo-yo dieting has a similar effect. The more weight you lose, regain and lose again; the more muscle tissue you will shed. Unlike fat, muscle tissue is metabolically active.

So by maintaining a healthy metabolism with exercise and regular eating, you'll enjoy a healthy metabolism - and a healthy weight.

Sleep Apnoea

Did you know that obesity is one of the most common causes of Sleep Apnoea?

You need to see a Doctor for an official diagnosis, but if you are experiencing the following symptoms you may be suffering from sleep apnoea:

- Daytime sleepiness, fatigue and tiredness

- Poor concentration

- Irritability and mood changes

- Impotence and reduced sex drive.

People with sleep apnoea are at an increased risk of motor vehicle accidents and developing diseases such as hypertension, heart attack and stroke.

One of the first steps in treating sleep apnoea is weight loss, in fact by losing 5-10kg you can dramatically reduce the severity of the disorder. 

Carbohydrate Blockers

Carbohydrate blockers cause unpleasant side effects and deny the body of important vitamins, minerals and dietary fibre. Here's why:

Side Effects

It is claimed that carbohydrate blockers permit carbohydrates to pass through the body undigested. The side effects of this process include gastrointestinal upset and excessive wind.

Poor Nutrition

Carbohydrate is the body's preferred fuel source: many carbohydrate-rich foods offer vitamins, minerals and dietary fibre. So when you block carbohydrates, you deny your body important nutrients.

Safety Issues

People with a medical condition should be wary of carbohydrate blockers: especially people with Diabetes.

Lack of Effectiveness

The manufacturers of carbohydrate blockers claim they can 'block' up to 1125 Calories per meal, helping people lose 5kgs in two months. These results are by no means remarkable.

So when it comes to healthy weight loss there's no quick and easy solution: you need to change your lifestyle by eating a healthy balanced diet and engaging in regular exercise.

Are Slimming Pills Safe?

Slimming pills will probably help you lose weight, but that weight loss comes at a price: your health.

Slimming pills don't contain the right balance of macronutrients (carbohydrate, fat and fibre) that your body needs for good health and proper function.

Plus by reducing the amount of fat in your diet, slimming pills risk your mental health. Your brain's cells need a type of fat called Omega 3 Polyunsaturated Fatty Acid (PUFA) to build their protective membranes. PUFAs are only found in a select group of foods including seafood, flax send, canola oil, soy bean oil and walnuts. 

A lack of PUFAs can disrupt your brain's cell membranes, a condition that has been related to clinical depression (1). In fact studies have found that it only takes one month for mood to deteriorate when the proportion of daily energy intake from dietary fat is reduced from 41% to 25% (2).

There's absolutely no need to risk your health to lose weight: weight loss should improve your health not harm it! 

To lose weight the healthy way you need to eat a nutritious diet, with small meals and snacks every 2-3 hours, as well as engaging in regular exercise. 

References:

1. Lombard, C. 2000, 'What is the Role of Food in Preventing Depression and Improving Mood, Performance and Cognitive Function?' Medical Journal of Australia, 173:s104-105

2. Anita S. Wells, Nicholas W. Read, Jonathan D. E. Laugharne and N. S. Ahluwalia, 1998, 'Alterations in Mood After Changing to a low Fat Diet' British Journal of Nutrition, 79 , pp 23-30

SLEEP More, WEIGH Less

Did you know that under-sleeping can lead to poor performance and impaired judgement and has also been linked to depression, obesity, diabetes and hypertension. A new study of 1,200 people showed that the average Australian adult gets less than seven hours sleep a night, below the seven to eight hours recommended by sleep experts.

A study by Columbia University, found people who slept four hours or less per night were 73% more likely to be overweight or obese. Also, people who habitually slept for five hours had 15% more ghrelin, a hormone which increases feelings of hunger, than those who slept for eight hours. Those who slept for less time were also found to have 15% less leptin, a hormone which suppresses appetite. "These differences are likely to increase appetite, and therefore contribute to obesity" Dr Taheri states. The subjects in the study also tended to eat more sweet and starchy foods when sleep was cut short.

While research continues, sleep still remains one of the body's most mysterious processes. We do know that sleep is absolutely necessary for survival and even occasional sleeping problems can make daily life feel more stressful or cause you to be less productive. Sleep loss also affects growth hormone secretion that is linked to obesity and impairs the body's ability to use insulin, which can lead to the onset of diabetes. It is paramount that we discover more about this activity where we spend a third of our lives - sleeping.

There are prescriptions and non-prescription drugs, herbs, remedies, technologies, etc that may help you get a good night's sleep. Some work for some and not for others.

Here are some tips you can try at home tonight. These tips are intended for the average adult, but not necessarily for children or persons experiencing medical problems:

• Imagining - Think of a hammock - you're up off the ground, wrapped in a cocoon of comfort, swaying gently in the open air. The sun is warm on your face and there's a cool breeze blowing you back and forth. This visualisation helps you "see" what the reward for sleeping will be, getting you more in the mood to sleep. Visualisation has proved helpful in developing the appropriate brain wave patterns for sleep.
• Magnesium - Has a calming effect on the nervous system. It is part of bones and cells, especially the smooth cells of arteries, and assists in the absorption of calcium and potassium. Over 300 enzymes in our body need magnesium to function properly. It is so important, that the brain stores a "safety supply" to have in the event of a drop in the magnesium reserves.
• Nutmeg - Grind fresh nutmeg and serve it with warm low fat milk and a touch of honey. Milk is naturally high in calcium and rich in tryptophan; together they can be a powerful tranquilizer (and very delicious).
• Hot foot baths - In the Eastern World, a hot foot bath is a traditional remedy; it draws blood from the brain to calm a racing mind. Try soaking your feet in a hot bath with a cupful of Epsom salts and a few drops of lavender essential oil, which will soothe you. Your feet absorb the magnesium from the Epsom salts and relax you further.
• Stomach rub - Soothes down the digestive system and helps bring about deeper relaxation. Lie on your back and place your hand on your belly button. Begin to make small circles in a clockwise direction as you gently glide your hand over your stomach. Let your circles gradually become bigger and bigger. When your circles reach the outside of your stomach, gradually reduce their size until you are back at your belly button again. Reverse the direction; repeat the whole series with your other hand and do this several times. Doing this with lavender oil can create an even more relaxing experience.
• Listening to an audio book - The brain works like a tape player - with one main auditory loop that processes words. If you fill that loop with an interesting book, there's no room for your own worrisome internal narrative. Especially helpful for those who have continuous thoughts running through their heads.
• Deep breathing - Take a deep breath in then slowly release out - focussing on your breathing causes your mind to get distracted from your worries and focussed on your breathing. Doing this for a few minutes can relax your mind and help you get a more peaceful sleep.
• Turn it off - Sleep experts suggest refraining from doing work, watching television, or being on the computer at least an hour before bed time. This allows your brain to start to 'wind down'.

Gangwisch. D, Malaspina. D, Boden-Albala. B, (2005) Inadequate Sleep as a Risk Factor for Obesity: Analyses of the NHANES I; COlumbia University, College of Physicians and Surgeons, New York, NY.

Taheri. S, Lin. L, Austin. D, Young. T, Mignot. E, (2004) Short Sleep Duration is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. PLos Med 1(3): e62. doi:10.1371/journal.pmed.0010062.