Healthy Byte: Weight Management After Menopause

Image result for weight loss after menopause

ORIGINALLY POSTED HERE

Whether you’re currently going through the big M or have already gotten past it, you may have noticed that losing weight is more difficult—and “it’s not just in your head,” says Amanda Horton, MD, an OB-GYN at Johns Hopkins Medicine. “It really is harder to lose weight [during this period].”

Indeed, women gain, on average, 1.5 pounds per year in their 50s and 60s, notes Dr. Horton. That’s because low estrogen levels during menopause can alter the balance of leptin and ghrelin levels—the hormones responsible for managing hunger—and increase appetite. Thyroid issues, stress, sleep problems, and certain medications can also contribute to weight gain.

“All the things that lead to weight gain also make it difficult to lose weight. But we do know it’s possible. It just requires continued effort,” says William Yancy, MD, program director for Duke Diet and Fitness Center.

Women who are going through menopause also tend to store more belly fat and lose muscle mass. “Despite following the same diet and exercise routines they’ve had for years, they still gain weight. If you decrease muscle mass, you burn fewer calories at rest,” Dr. Horton explains.

That said, there are things you can do to help you lose weight post-menopause and offset the symptoms of lower estrogen levels. Keep reading to learn how.

Try interval training

When it comes losing weight through exercise, cardio workouts are still the gold standard. But high-intensity interval training (HIIT) has been shown to be more effective for burning fat and building muscle than low-intensity, steady-state (LISS) cardio.

Some studies suggest that HIIT can improve overall strength and increase endurance, especially in those 65 and older,” says Liana Tobin, CSCS, personal trainer coordinator for the National Strength and Conditioning Association. “For muscle mass, a combination of HIIT and strength training would likely yield the best results.”

Both Dr. Horton and Dr. Yancy recommend working out at least 30 minutes per day, five days per week—but if you’re doing intense workouts that leave you breathless, you should aim for three 20-minute sessions per week.

Healthy Byte: Perimenopause: Symptoms, Signs and Treatment

 

Image result for perimenopause

ORIGINALLY POSTED HERE

Struggling with irregular periods, extreme bleeding, vaginal dryness, loss of libido or migraine headaches? All of these symptoms could spell the start of the perimenopause.

The precursor to the menopause, perimenopause is a time of transition for women, when the ovaries gradually start to produce less oestrogen.

While symptoms are usually less severe than the menopause, this phase can nevertheless see you suffer from very real symptoms, including irregular periods, changes in mood and hot flushes. Here’s everything you need to know:

What is perimenopause?

‘Menopause occurs when the ovaries stop releasing eggs,’ explains Aly Dilks, clinical director for The Women’s Health Clinic. ‘By definition, menopause is diagnosed in hindsight – the absence of periods for one year is diagnostic of menopause. But we all know our bodies don’t work like a switch – on one day and off the next.’

‘For a few years preceding menopause, our ovaries start running out of eggs, and release them on and off,’ adds Dilks. ‘Hence irregular periods are very common before menopause, and this period is known as perimenopause. There is no ‘golden age’ that perimenopause starts, as it’s more of a gradual process. The majority of women go into perimenopause less than five years before menopause.’

What are the symptoms of perimenopause?

Perimenopause symptoms can be similar to the menopause, albeit usually less frequent or severe. Abbas Kanani, pharmacist at Chemist Click, offers this checklist of symptoms:

  • Irregular periods: this is the most common sign of perimenopause, as your ovulation pattern starts to vary.
  • Insomnia: sleepless nights may be as a result of hot flushes, but can also be caused by emotional changes.
  • Decreased libido: lower levels of oestrogen during this time can mean you lose your appetite for sex.
  • Uncomfortable sex: this is due to a decrease in oestrogen levels, which means the vagina doesn’t lubricate well. TRY THIS!
  • Changes in mood: lower oestrogen levels means less serotonin (one of the ‘feel-good’ hormones), which can lead to your emotions being thrown off balance.
  • Increase in cholesterol: as oestrogen levels decline, HDL (good cholesterol) also experiences a decline, which can have a negative impact on cholesterol levels.
  • Hot flushes: these are not as common as they are in menopause, but they can still happen.

Can you treat perimenopause naturally?

The good news is with just a few simple lifestyle adjustments you can sail through this phase of your life. Kanani offers the following advice:

🔹 Exercise

Lower oestrogen levels can cause ‘feel-good’ hormones, such as serotonin, to drop. Fitness can have a positive impact on your mood and help to stabilise your emotions. Regular exercise can also have a positive impact on your sleep quality, as well as helping you to feel re-energised.

🔹 Eat well

Not only will eating a healthy and balanced diet help to reduce your cholesterol level and provide you with the right nutrients, but it will also help you feel good about yourself. Certain foods, such as caffeine and alcohol, can trigger hot flushes and affect your mood, so try to avoid these.

🔹 Meditation

This is often undervalued in perimenopause, but you are essentially entering into a new stage of your life where your body is experiencing changes. It’s important to recognises this, so take a few minutes each day to meditate and change your frame of mind. Coming to terms with these changes increases your chance of winning the mental battle. Being still and focusing on your breathing allows your thoughts to settle, helping you to feel calmer and in control. Meditation can also have a positive impact on your sleep.

However, if you’re attempting to ease symptoms naturally with no luck, you are not alone.

‘Exercise, staying fit and healthy, and avoiding refined sugars can help with symptoms,’ says Dilks. ‘However, if the symptoms are severe and are affecting your quality of life, lifestyle modifications are not likely to help. Many herbal medications are available over the counter, but caution should be taken before using them, as some may contain unopposed oestrogen.’

Healthy Byte: Invest in a Healthier Dad Bod Three – Four Times a Week for Only 20-Minutes!

Originally Posted HERE

Say you want to lose a little weight. Say you also want to do it fairly quickly, with minimal time commitment. That’s basically the premise behind the library of workouts created by the hugely popular Beachbody brand. With more than $1 billion in sales for their exercise DVDs, the company knows its audience — and how to get them in shape. Among its most sought-after programs: The 21 Day Fix. The premise: In just three weeks, even beginner exercisers can shed inches from his waist while building strength and adding definition to his arms, abs, and legs.

The Beachbody 21 Day Fix includes both a workout and meal plan — basically, a portion-controlled approach to eating where each meal consists of 40 percent carbs, 30 percent protein, and 30 percent fat. Overall daily calories depend on your current weight and estimated energy expenditure. For our purposes, let’s just say you should aim for about 2000 calories a day.

As for the workout, the appealing thing about the Beachbody 21 Day Fix is its super manageable time commitment. Each workout lasts between 20 and 30 minutes, meaning in the amount of time it takes to clear the dinner table and take out the trash, you’ll be done. The moves are a combo of cardio and strength, with an emphasis on getting your heart rate up in short, high-intensity segments.

The workout below is inspired by the Beachbody routine and requires no equipment (just one set of light dumbbells). It also combines upper and lower body sessions into one total body routine. Do this 20-minute workout three to four times a week, for three weeks, to get the results you’re looking for.

Warmup (3 minutes)

  • High Knees
    From standing, bend and raise your right knee in the air, clasping it with both hands and pulling it to your chest before releasing. (Stand tall on your left leg.) Repeat on left side, then right, etc. (30 seconds)
  • Overhead Reach
    Standing with feet shoulder-width apart, raise both arms overhead. Lift right hand as high to the sky as you can, dropping left shoulder to extend the stretch. Repeat on opposite side. (30 seconds)
  • Squats
    From standing, bend knees and sink hips back as if you are about to sit in a chair, bending your elbows and tucking your arms in toward your chest. Return to standing. Repeat. (30 seconds)
  • Toe Touch
    Keeping legs straight but without locking your knees, bend forward and touch your toes. Hold for 10 seconds. Stand. Repeat. (30 seconds)
  • Side Lunge
    Stand with feet wider that shoulder-width apart. Bend right knee and shift weight over to the right side. Pulse for 15 seconds. Stand straight, then shift weight to left side. Pulse 15 seconds. Repeat on both sides. (60 seconds)

Cardio 1 (5 minutes)

  • Skip rope: 60 seconds
    15 seconds rest
  • Jumping jacks: 60 seconds
    15 seconds rest
  • Skip rope: 60 seconds
    15 seconds rest
  • Jumping jacks: 60 seconds
    15 seconds rest

Arms (2 minutes)

  • 3 x 20 pushups, 10 seconds rest between sets

Cardio 2 (5 minutes)

  • Box jumps: 10 jumps in ~ 60 seconds
    15 seconds rest
  • Sprint drill: Sprint (or run in place) as fast as you can for 15 seconds. Rest 15 seconds. Repeat.
  • Box jumps: 10 jumps in ~ 60 seconds
    15 seconds rest
  • Burpees: 90 seconds

Legs (3 minutes)

  • Bavarian split squats
    Holding a dumbbell in each hand, stand facing away from a bench, right leg bent and raised behind you with your toes resting on the bench surface. Bend your left knee until your thigh is nearly parallel to the floor. Straighten. Note: Do not let your left knee extend beyond your left toe; adjust your distance from the bench to accommodate. Do 10 reps, then switch sides. 3 sets total.
  • Single legs bench sits
    Holding a dumbbell in each hand, stand with your back to a bench. Shift weight to right side and lift your left leg in front of you. Bend right knee and sink back until your butt touches to bench. Immediately straight back up to standing. 10 reps, switch sides. 2 sets.

Abs (2 minutes)

  • 20 situps
  • 20 crunches
  • 60-seconds plank

Healthy Byte: If You Have to Own One Piece of Workout Tool …

TOTALLY check out the video demonstration via link!

Originally Posted HERE

Image result for kettlebell flow
Kettlebell flows, the continuously moving, strung-together routines used to burn fat and build muscle with a single implement, aren’t just useful because they allow you to get a ton of work done quickly and effectively. Flows also make it much easier to target different muscle groups in your body in one go.

Flows encourage full-body work by their very nature. You’ll often have need to move the kettlebell up, down, and around yourself in order to get to the next step in the series, which winds up involving a number of muscle groups.

When Eric Leija (a.k.a. Primal Swoledier) designs a flow, you can expect that there will likely be some lower and upper body combinations at play, like this routine he ran through for the Men’s Health Kettlehell program with fitness director Ebenezer Samuel, C.S.C.S.

The Power Lunge Flow uses unilateral movements, lunges, to work the lower body, then transitions to an upper body exercise, kettlebell halos. Grab your kettlebell and a partner and get ready to get moving.

Lunge Clean to Double-Halo

  • Start in an athletic stance with your kettlebell on the floor in front of you between your legs. Drop your butt and bend your knees (like a deadlift) to reach down and grab the implement with both hands.
  • Raise the kettlebell up into the goblet position, holding the weight in front of your chest. As you do this, lunge backward with one leg. Drive off the ground with your rear foot to step forward into the starting position with the weight on the ground before immediately lunging with the other leg. Return to the starting position with the kettlebell on the ground, keeping your hands on the handles and holding a squat.
  • Move your grip from the top of the kettlebell handle to grasp the sides. While maintaining the squat position, squeeze your biceps to curl the weight up to your chest. Stand straight up. Squeeze your abs and rotate the weight around your head to perform a halo, keeping it close to your body. Once you complete one orbit, change directions to go the other way.

Use the Power Lunge Flow as a finisher on a lower body or shoulder day, or schedule it as a standalone routine on a day you need to bang out a quick workout. Perform reps for 30 seconds and then rest 30 seconds. Repeat for 6 to 8 rounds.