Secrets to Easing Menopause Weight gain and Hot flashes

Menopause weight gain, Hot flashes, lack of sleep, irritability, the list goes on and on.  If this sounds familiar, then this blog is absolutely for you.

Why did I think I would escape the nastiness of menopause when NAMS reports that up to 75% of women suffer from hot flashes alone.  I am absolutely unrecognizable these days because I was always the one who had the heat on full blast, and I now find myself opening the window when it’s 10 degrees outside just to alleviate the overwhelming feeling of heat that periodically encompasses my body known as the dreaded hot flash.

But it doesn’t stop there, and if you too have experienced the typical menopause symptoms, then read on to understand some of the tips I’ve learned along the way targeting hot flashes and weight gain. I am by no means the expert, but if they helped me there is a good chance they will help you too.

Keep cool, don’t panic

Easier said than done when you feel a hot flash coming on.  Even though I’ve experienced many hot flashes during this season, a little bit of panic usually kicks in when I start to feel one coming on. It is usually over before you know it, so I’ve learned to not sweat the small stuff.  

Let’s start by understanding what a hot flash actually is. According to NAMS, a hot flash is a sudden feeling of warmth in the upper body, which is usually most intense over the face, neck and chest and they are most likely to occur during menopause or perimenopause. I’ve also heard women describe them as an “instant Sahara vacation”, “temperature tantrum”, “sauna body”, “sweaty rush”, and I’m sure by now you’ve got the picture.

Usually there is no warning when a hot flash is about to strike but hopefully, I can shed some light on some lifestyle changes I made that helped lessen the amount and intensity of my hot flashes.

Follow these Tips to ease your hot flashes

• Stay hydrated and try not to drink too much water close to bedtime.  Drinking a lot of water close to bedtime won’t necessarily impact your hot flashes, but it will help in getting a more restful sleep and lessen the chance of a bathroom run at 2:00 AM. A good night’s sleep is a MUST for any age, but especially as we age since sleep is critical for healing and restoring.
• Dress in cotton, linen, or anything light especially while you sleep. If you are cold when you initially go to bed like I am, dress in layers so you can remove as needed.
• Practice yoga or meditation.  Keeping my stress level low helped to limit my hot flashes as well as other aspects of my life, so breathe.
• Avoid spicy food, especially late in the day right before bedtime.
• Maintain a cool room temperature.  
• Avoid Sugar and alcohol as much as possible.  This one may not be everyone’s favorite, but if you really observe your responses after eating sugar or drinking alcohol, you will find that these are often triggers for getting a hot flash or for getting them more often or increasing their intensity.

Why am I gaining weight, make it stop

I have always struggled with my weight, so no surprise once I hit my fifties it became an even bigger challenge.  Although weight gain typically does occur during menopause, if you follow a few simple steps, you may even lose weight in the process.  However, if you are trying to lose weight, especially after 50, you want to be sure you are losing fat and not muscle.

Harvard Health indicates on average those adults who don’t strength train on a regular basis can lose 4-6 lbs. of muscle per decade. Why does that matter?  Because muscle is vital for preventing bone decay, regulating blood pressure, lessening hot flashes, lowering risk of incontinence, and improving metabolic health to just name a few!

So, let’s get to it.  How do we lose fat after our fifties without losing muscle.  

• Move! – If you are like the rest of us, you live a very sedentary life. Have you heard the expression, “if you don’t use it, you lose it”?  This is so true, which is why you should try and get movement periodically throughout the day.  That could be walking, gardening, dancing or anything else that makes you happy. You may also want to set an hourly timer for yourself, so you are reminded to move every hour to keep you on track.
• Do Resistance training-I would highly suggest consulting with a doctor prior to starting any new Resistance or Exercise program, especially if you have medical conditions needing to be considered. If you are someone who is completely new to resistance training or if it’s been quite some time, I would highly suggest investing in a couple of sessions with a personal trainer.  In fact, many gyms automatically include a couple of sessions with a personal trainer when you join, so you can learn their equipment.  It is also very easy to get access to a trainer on YouTube or other social media outlets to keep a consistent program in place, if you can’t afford a personal trainer long term. 
• Eat Real Food-Which means foods which are closest to their natural state.  These are the foods that are rich in nutrients, antioxidants, fiber, and have very little processing if any.  Most of the foods that come in a packaged form are more likely to be processed, AND, if the ingredient list is long and most of the words are hard to pronounce, PASS!   Here are some examples of real food-Fruits, vegetables, legumes, eggs, meat and dairy. 
• Protein– You need enough protein in your diet to fuel your muscles, especially if you are doing resistance training.  Plus, protein makes you feel more satiated which means you will be less hungry and more likely to not overeat. If you’re not sure what your protein needs are, then I suggest you use this link to do a quick calculation.
• Fiber– Fiber is filling, it also helps to lower your blood sugar level, helps maintain healthy bowel movement, helps lower cholesterol levels and lastly helps to achieve a healthy weight.  Most of the foods high in fiber should sound familiar to you since they are also real foods, and they are fruits, vegetables, legumes, nuts, seeds, and whole grains.