Weight gain
after menopause is a common concern in almost all women who are at this age. In
a study it was estimated that on an average women gain upto 6 kilograms in 8
years. More important than the weight
gain is the waist circumference. It can quickly increase 5 to7 cms causing
belly bust (MENOPOT). Besides being cosmetically ugly it is dangerous for
health. It means that a woman has increased a lot of her visceral fat.
An
increase of visceral fat increases the risk of Cardiovascular disease, high blood
pressure and diabetes. It is believed that a lack of oestrogens alters the
distribution of body fat; however the exact mechanism of this is not
understood. Waist measurements are much better predictors of good health than
BMI. Even with a BMI of 30, a big waist
measurement if more than 35 inches, or 88cms it can predict the risk of many
problems such as hyperinsulinaemia (High insulin levels in the blood),
diabetes, high triglycerides, lower HDL, high cholesterol and cardiovascular
disease. Women should try to maintain a relationship with BMI and waist circumference. What causes this weight gain at menopause?
There are many factors, first of all there is a lack of oestrogens, a decrease
in metabolism, changes in life style factors, not running round children, more
senior positions at work, therefore less running round, many 21st birthdays, 25th
wedding anniversaries and many weddings. There is also decrease in body muscle
proteins which is replaced by fat. To measure your waist girth draw a line at
the lower margin of the ribs and uppermost line on the top of two iliac crest
and centre between these two lines is the abdominal girth.
This goes
through the belly button, I have already mentioned its girth (35 inches or
88cms) when it is high all the diseases can occur, any way they become commoner
with increasing age. The two best things to improve your health are to decrease
your weight and increase your exercises. As regards you weight I have a few suggestions
like having regular meals, do not eat junk food, cut your calories by 100 or 200,
you will not even notice it. Have a smaller plate, cut down on fried fatty food,
eliminate sugar, lower the fat intake, some of these changes and more that you
can add yourself will help you a lot. Keep up your nutrition by eating calcium
rich green vegetables (Bok Choy, kale, and spinach) Vitamin D and B complex and
grains, flax seed. All these give us, antioxidants, carotinoids, flavinoids, omega
3, and probiotics. Think of your meals as a rainbow to look at and rainbow for
your health.
The other
thing you need to do is exercises, they can be weight training exercises,
aerobics, swimming, yoga, gardening, dancing, sports or simple fast walking. Do
them at the rate of 30 minutes a day. See if you are losing weight and waist size. Keep an eye on your cholesterol, HDL,
Triglycerides, blood pressure, and glucose levels and if all this is happening,
you are home. So you need to focus on weight, more so on waist circumference.
If you think you need HRT do not hesitate especially if you are under 60 years
of age. If you are older you may be very well be helped for treatment of
genitourinary syndrome of menopause (dry vagina, incontinence). If you have no
cardiac problems and you have had a hysterectomy in my opinion a small dose of
transdermal (on the skin) oestrogens can be magical.
