Medical and Fitness

Posts Tagged ‘menopause’

Weight gain during the menopausal transition is from 5.5 to 6.8 pounds on average according to some studies. There is also a tendency, during this period, a change in fat distribution, they have a greater tendency to lie in the abdomen (the silhouette from the pear-shaped to apple shape).

Lose Weight and Menopause

At menopause, women must adapt to a need for calories decreases. Those who are sedentary have, on average, need only 1,600 calories per day compared to 1800 for women 30 years (sedentary) and 2000 for younger women.
To lose weight, calorie intake must be less than 1600 (unless an increase in physical activity).

Sticking to a low intake also requires, for many, significant changes in habits to develop a diet that satisfies the appetite and nutritional needs with fewer calories.

Several factors contribute to the decrease in calorie needs:
- The slowing of metabolism associated with age and decreased level of estrogen hormones;
- The gradual reduction of muscle mass;
- A decline in physical activity;
- A decline of aerobic capacity which reduces the energy expended during exercise.

Moreover, studies suggest that declining estrogen levels is associated with increased appetite and taste stronger for foods high in carbohydrates and carbohydrates (sugars and fast).

Other factors such as stress and certain medications can also increase the tendency to gain weight.

Here are some changes in habits that can help to gradually reduce the daily calories in order to stop weight gain and weight loss:

- Choose whole grains (eg in bread), fruits, vegetables and lean protein;
- Avoid wherever possible industrially processed foods;
- Hold for some time, a food diary to get a better idea of the calories;
- Do not eat late at night;
- Eat smaller amounts more often.

Once we know the causes, consequences and risk groups of osteoporosis, how to prevent it is almost obvious: take adequate nutrition with calcium-containing foods, exercises to avoid a sedentary lifestyle and, if the physical conditions do not permit, walking at a moderate pace only one hour per day. Also, do not abuse alcohol and snuff, as it is shown that there is a higher incidence of the disease in people who smoke or drink excessively.
If your doctor has already diagnosed with osteoporosis, meanwhile, should keep in mind that any excess your body may end up suffering a fracture. To avoid falling note the following tips:

• Free floor of obstacles that may trip over it, such as cables, carpets, etc..
• Put in the bathtub and rug pads to slip out.
• Make sure the home is well lit, especially in the areas where light does not come natural.
• Visit your eye doctor continued to keep their glasses, if use are out of the correct prescription. • Avoid high heels or slippery soles.
• Make sure the stairs have handrails.
• Monitor the positions and sudden movements.
• Be careful in the kitchen. Do not step on the wet floor and place mats near the sink and countertop to absorb water or oil usually falls.

Incoming search terms for the article:

As general measures necessary to mention the diet rich in calcium and low in protein, abstention from toxic as snuff and alcohol, and exercise routine. When the diet does not ensure an adequate amount of calcium supplements should be administered, taking into account that calcium needs are about 1000 mg per day, and increase in pregnancy or menopause.

Vitamin D facilitates calcium absorption and utilization, so often associated with it is administered.
In the treatment of osteoporosis and its prevention, using drugs that decrease bone resorption. These include calcitonin and bisphosphonates. Estrogens, and selective modulators of estrogen receptors and raloxifene, used in postmenopausal osteoporosis, alone or associated with any of the foregoing.

Although theoretically the fluoride is a drug that can increase bone formation, bone appears to have produced a lower quality and therefore less resistance, so its use is not widespread and there are preparations available in Spain. Was recently introduced to treat a parathyroid hormone analog whose action is also stimulating bone formation, and is indicated for the treatment of postmenopausal osteoporosis.