October is best known as Breast Cancer Awareness Month but it’s also Women’s Health & Fitness Month. Every month, every day should be about women’s health and fitness. Women should be taking care of their health and for some of us, that’s not happening.
This week’s blog may be pretty to close to home for many of us as women over 50. Menopause and weight gain. It happens.
The average age for women to enter into menopause is 51. Statistically, the average weight gain for women in their 50s and 60s is 1.5 pounds per year*. For many of the women in this group it shows up in the belly region. Belly fat is hyperbolic and may be linked to cardiovascular disease, type 2 diabetes, high blood pressure, and women’s cancers such as colon, breast and endometrial. Factors that may lead to menopausal weight gain are lack of exercise, not enough sleep, and unhealthy eating.
So how do we as women prevent weight gain after menopause? Here’s a few tips:
Move it move it! Aerobic activity can help you to maintain a healthy weight, lose pounds and have fun! Your body will begin to build muscle mass, which in turn burns more calories efficiently. More control over your weight! Choose an activity you can do such as running, brisk walking, swimming, hiking and biking.
Healthy up your diet! As women head into their 50s, they need less calories per day than in the 30s and 40s. Choose wisely such as more fruits and veggies, whole grains, nuts and seeds, lean meats and chicken, and wild caugh seafood. Heathly fats such as olive oil, coconut oil, flax seed oil, and avocado oils are some suggestions you might want to try. Ditch the processed foods for their fresher versions.
Stop the sugar! Pastries, sweets, cookies, candies, soda, juices, and energy drinks are all sources of refined sugars. Try using honey or pure maple syrup to sweeten foods. Artificial sweeteners are not a good alternative and should be avoided when possible.
Watch the liq intake! Alcoholic beverages can excess calories to your daily diet and may be a hidden place for useless calories.
Get enough shut eye! A lack of sleep can cause an overproduction of the hormone cotisol which can lead to weight gain.
The second half of our life can be the best half of our life if we take care of us! My PrimeTime Health online workshops are are a great way to learn how you can eat, live and be healthier. Visit my events page for more info on my next group workshop, 10/30/17. I can also personalize a workshop just for your. Contact me today!
http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
http://www.medindia.net/news/weight-gain-management-for-women-in-their-50s-and-60s-173454-1.htm *
Think pink in October! I am taking $50 off any of my 4 week or longer programs for the month of October to any women who signs up 10/1-10/31/17!
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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