You Can Thank Menopause for That: The Impact of Hormonal Changes on our Health and Midlife Weight Gain

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Chances are you have a friend or two, probably female who has had trouble with midlife weight gain. Midlife weight gain is common no doubt. Many of us gain a pound or so every year as we make our way through young adulthood, ending up fat and flabby at age 40 and beyond. Even if you're not close to 40 yet, midlife weight gain may already be on your mind. However, if you are a woman in your forties or fifties, you may have noticed a few extra inches around your waist.

You can thank menopause for that. During the transition to menopause, many women find that losing weight is very difficult, and they also notice a shift in weight from their hips and thighs to their stomachs. Menopause weight gain, especially in the abdomen, is a normal part of the signs of menopause, but thankfully, it does not have to be inevitable.

The truth is, your hormones can wreak some havoc with your metabolism. This is true. But hormones only account for about 2 to 5 pounds. The rest is the result of overeating, poor lifestyle choices - such as not exercising enough - and stress. However, we've seen many women successfully maintain their weight and lose weight during and after this life transition, and now new research sheds a little more light on which strategies work.

In the University of Pittsburg study, researchers tracked more than 500 post-menopausal women for several years. After six months, they found that four specific behaviors led to weight loss: eating fewer desserts and fried foods, drinking fewer sugary beverages, eating more fish, and dining at restaurants less often. The great news about this research is that the same tried and true techniques we know to be effective earlier in life worked to support weight loss after menopause. In other words, you don't have to resort to a drastic diet or feel doomed to grow wider as you grow wiser.

So the burning question remains: How can I lose this belly?

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Controlling stress is key. Unfortunately, the modern world triggers the stress response on a nearly endless basis. Money problems, relationship issues, family concerns. This constant stress response weakens the adrenal glands, which, in turn, undermines mental function, causes fatigue and triggers weight gain. It also triggers hormone imbalances that lead to symptoms of PMS and menopause discomfort. You may respond to stress by making poorer lifestyle choices, such as not eating healthfully and not exercising enough. Look at your nutrition - in terms of quality, quantity, and frequency of eating. You should eat often, 3 to 5 small meals per day. Quality is all about eating whole foods, fruits, and vegetables, whole grains, and lean protein.

But you may be saying "I'm 40-plus, eating right, and exercising but not losing weight. Why do I have midlife weight gain?" If you have tailored your portion sizes to appropriate ones, added proper supplementation to balance your hormones, and support your Adrenal glands, look at the frequency of your eating. Eat every three or four hours. But not too late at night. The later you eat, the lighter you eat is a good rule.

What's up with this belly?
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You know... that ever-increasing mid-section of yours that may resemble a flotation device. Excess body fat occurring in the midsection is associated with aging, after 40. You can thank Perimenopause for that. This excess body fat is normally only 2 to 5 pounds and is more likely due to a drop in activity rather than hormones.

Can I boost my metabolism?

Absolutely. You can boost your metabolism throughout life by maintaining the highest level of exercise you can, within the limits and constraints of your life. If you want to shed pounds, weight loss is no different during menopause than before it.

What workout or workouts are best for me?

Creative cardio. Burn 400 to 500 calories a day in cardio. On the elliptical, for instance, you can burn about 400 calories in about 35 minutes. And don't forget the weight training.

Here are a few simple strategies to focus on today, and tips for putting them into action.

Rethink that drink
Get your fill of fiber
Please get plenty of rest

The information on this site is for information purposes only and is not intended as a substitute for advice from a physician or other health care professional or any information contained in product labeling. You should consult a healthcare professional before starting any diet, supplement or exercise program, before taking any medication, or if you have or suspect you might have a health problem.

Clever Storage Ideas for Small Spaces

(Family Features) No matter how cramped and cluttered your living space may be, you can almost always find a spot or two for extra storage. It’s often just a matter of getting creative and utilizing a few clever solutions.

Consider these simple ideas to create some extra space in oft-used rooms:

Kitchen

Metal rods with hanging hooks can create storage space on your blank walls. Use them to hang coffee cups, cooking utensils, dish towels or pots and pans.
Magnetic strips mounted on the wall or the inside of a cabinet door can be a simple way to hang knives and free up counter space normally taken up by a knife block.
If your countertop is cluttered with small spice containers and oil bottles, elevate them with a decorative cake stand. Place small jars below and top with pretty decanters and additional spices.
If you’re using prime cabinet space for items you only use once a year, such as a holiday cake pans or a big serving bowl you pull out for parties, consider storing them in the attic or a closet instead.

Bathroom

Instead of hanging just one towel bar on the back of the bathroom door, hang multiple to maximize your drying space.
Most modern cabinetry has adjustable shelving. If you haven’t customized the heights of your shelving to accommodate different-sized bottles and containers, give it a try.
A three-tiered fruit basket might seem perfect for the kitchen, but it’s also a handy way to store bathroom essentials right beside the sink.
Flour and sugar canisters can also be repurposed in the bathroom to keep makeup, toiletries, cleaning supplies, and soaps contained. Make sure to buy bins that stack easily.

Bedroom

Nix those nightstands and hang small shelves on either side of the bed. This cuts down on the clutter you can keep and makes cleaning underneath a breeze.
Rolling bins that fit under the bed are perfect for storing linens, out-of-season clothing and children’s toys. They’re also the perfect way to slide building block projects out of sight without destroying your child’s latest masterpiece.
Closets with a single hanging rod are one of the biggest space-wasters in the bedroom. Double their storage capacity by hanging a second rod or shelf below shorter jackets and shirts.

Find more ideas to maximize your space at eLivingtoday.com.

Photo courtesy of Unsplash

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Family Features

The Fallout From Mental Health Stigma

What is Stigma?
Stigma is the use of stereotypes and labels when describing someone, and it is often attached to people who suffer from mental health issues. We don't fully understand how the brain works yet, but one thing we DO know is that it is an organ. Yet our society doesn't readily accept brain disorders the way we accept other organ disorders. Why is this so?

Stigma is a harsh reality for people who have mental health problems because it prevents them from enjoying a normal and productive life. So many people today feel uncomfortable about mental health issues, despite the fact that there is growing evidence that more and more people are developing these problems. In fact, many people are so uncomfortable with the stigma that they would rather suffer in silence than get help they need.

Here are a few of the most common misconceptions about mental health problems:

Mentally ill people have a weak character
Mentally ill people are potentially dangerous.
People with mental illness should just "snap out of it"
Mentally ill people are violent

The media has only further fuelled our distorted beliefs about mental health issues. Frequently, characters on television and in the movies that have a mental illness are depicted as dangerous, unpredictable, and violent.

What Are the Effects of Stigma?
If you became ill you would go to a doctor. Once you got better, you would expect to get on with life as usual

But it's not that easy for people who suffer from mental illness. Often, they can suffer from persistent rejections and exclusions by ill-informed members of the community. Some people have been denied loans, health insurance, and jobs because of their history of mental health issues. Consequently, these people lose their self-confidence and may develop further anxiety or depression, on top of the issues they are already facing.

I witnessed this firsthand many years ago when my brother was diagnosed with schizophrenia. The majority of his friends deserted him; they weren't able to comprehend or cope with his altered personality and erratic behavior. Within months he went from being a popular, vivacious, and outgoing young man to a shattered, isolated loner. Over the following months, I watched my brother sink deeper into debilitating depression, which ultimately became so unbearable that he took his own life.

What Can We Do?
All of us have times when we feel depressed, anxious, or angry. We might even have a series of bad days, where we think that nothing will ever go right for us and the world is against us. For a mentally ill person, these feelings do not go away.

So the answer lies in education and understanding. If you know someone who seems very emotional, down, or upset, then lead by example; show compassion and understanding, and encourage them to seek help. And if you're suffering silently yourself, take comfort in the fact that you're not alone and that there is hope.

Source By: Sonia Devine

Prioritize Self-Care for a Brighter Future

(Family Features) When so much of the world is beyond your control, it’s easy to become anxious or overwhelmed trying to take care of everyone and everything. Making self-care a priority allows you to take charge and protect your own mental and physical wellness.

For many people, self-care gets neglected while other needs and obligations move to the forefront. That’s why being intentional and getting organized can help put you on a better path.

“A steady schedule is a healthy schedule,” said Jackie Michaels, a vocalist, songwriter, actress, and author who shares her own journey to help others learn how to appreciate life by encouraging self-care, self-love, and healing. “Set intentional goals to realign your life and create time for yourself to accomplish your goals.”

Michaels offers these words of wisdom to those who are just beginning their journey of intentional self-care.

Take advantage of the energy of the moon. A new moon is an ideal time to contemplate and plan for the future, as its path toward light and energy can align with your progress toward a milestone or goal. Conversely, a full moon’s expansive positive energy is thought to help amplify both conscious and sub-conscious thoughts for productive meditation. As the moon wanes, this is a time for reflection, shedding what hinders your progress as you prepare for another fresh start with the return of a new moon.

Make time for yourself to find balance. In today’s busy world, this advice can be much easier said than done, but that’s why Michaels recommends arming yourself with tools that can help. For example, the Love Me Right Self-Care Journal and Planner can help you set boundaries for yourself and others. You can use the calendar to set and take necessary breaks from time to time as a step toward self-care management.

Relax and release before starting a new week. Each week is an opportunity for a fresh start. Take time over the weekend to mentally rest and recharge, paying attention to areas of growth and accomplishment. It’s also helpful to be intentional about letting go of disappointments and missteps from the week behind you and focus your mental energy on how to continue progressing toward your goals.

Make every effort count. When time is precious, there’s little room for lackluster effort. While you may not be able to realistically put everything into all that you do, you’ll likely discover a pattern of greater success in the activities where you invest yourself more deeply. Ultimately, you may find it easier to pass on activities that don’t pique your interest enough to command your full energy.

Recognize there’s no guilt in putting yourself first. Think about what you give to your friends, work, and other external forces in life. When your effort is limited, chances are your results are, too. The same applies when you’re working on yourself. If you only give what energy is leftover after giving to everyone and everything else, you’re not likely to achieve the results you desire. Understanding that giving all of yourself is the only way to reach what you aspire is the first step toward letting go of the guilt you may feel when you make yourself and your own time the first priority.

Give yourself credit and acknowledge your achievements. When you’re busy chasing your goals and dreams, it’s easy to lose sight of what you’ve already accomplished. Take time to celebrate victories and be proud of what you have accomplished. Also remember acknowledging milestones and progress toward bigger, long-term goals can help keep you motivated and determined to reach the finish line.

Find more inspiration for your self-care journey at jackiemichaels.com/love-me-right.

Photos courtesy of Getty Images

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Jackie Michaels