When it comes to relieving menopause symptoms, there are many different things you can do. It’s helpful to realize that the habits you practice today will have an effect on how you experience menopause. Here are a few ways you can prepare for what’s ahead:
Reduce Your Starchy Carb Intake
You become more insulin resistant as you age, which leads to an accumulation of belly fat. This is a redistribution of body fat from your lower body to your middle section, but it doesn’t mean that your old physique has to be left in the past. Just make sure to monitor your carb intake. Research shows that even a small reduction in the consumption of starchy carbohydrates can decrease belly fat and improve levels of insulin. Examples of starchy carbs include pasta, rice, bread, potatoes, and squash.
Understand Your Levels
Drops in estrogen that occur during the time leading to menopause have negative effects on your health and can leave you feeling self-conscious about the way you look. Estrogen makes it easier for our cells to respond to insulin effectively. A dip in estrogen can cause an increase in insulin and a redistribution of fat to your waist. Life becomes more difficult, as menopause also brings about a decline in serotonin. This triggers major carb cravings and propels insulin production even more. Body shape and hormonal changes combined with the loss of estrogen, which is cardioprotective, increases the risk of heart disease during menopause. If you’re currently experiencing irregular periods and PMS it could be an early warning sign that you need to get your progesterone and estrogen levels more balanced.
Reduce Alcohol Consumption
As you grow older, alcohol has a greater impact on your health, waistline, and hormones. Even consuming a glass or two, regularly, will add up. Even if you’re thinking that excess of a healthier option (such as red wine) is okay, it’s important to realize even that will cause belly fat, especially because of its effects on insulin and glucose levels.
Take Care of Your Adrenal Function
A woman’s sex hormones are produced by her ovaries and adrenal glands. If you’ve been stressed for years you might find that failure of one hormone-producing team can have an influence over the others, which can lead to unpleasant experiences before, during and after menopause. Speak with your doctor about what supplements you can take. Ask about relora, which helps with abdominal fat, lowers cortisol, and more. B complex and C vitamins may also help. And, you may want to consider yoga or meditation to keep stress in check.
Make sure that you are getting a hormonally balanced sleep: bed before 11pm, sleeping in the dark, wearing light clothing or none at all, and removing devices that emit any light, such as digital clocks or phones.