Vitamin D
nutrients and foods to include which may help the body shed some extra weight.
Although it is important for everyone to have optimal amounts of vitamin D, it is essential for those that are menopausal. This nutrient is responsible for enhancing absorption of calcium to maintain bone density, decreasing inflammation and supporting immune system function. It also modulates mood and behavior due to the ability to activate genes that encode for the release of serotonin, the neurotransmitter responsible this sensation. Underlying inflammation can lead to depletion of this nutrient and potentially lead to decreased sex hormone production, depression, osteoporosis and weight-loss resistance, which are symptoms that often manifest in menopause. There are two types of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The latter is the more potent form and can be found in foods such as cod liver oil. It can be produced in the body from optimal exposure to sunlight. This, in turn, may have beneficial effects on mood and weight.
Phytoestrogens
Adrenal Supportive Foods
Menopause and Weight Loss A Nutritional Approach by Drew Mulvey
M
ood swings start to become a daily (or hourly) occurrence and being in a room-temperature area starts to feel like a sauna. Lack of sleep starts to kick in, a monthly friend subsides and weight that once was easy to shed is now being stubborn. Welcome to menopause! Why does this happen? Menopause places a higher demand on the body to survive and goes into a heightened catabolic state, better known as “fight or flight.” As a result, the body increases fat storage and switches to a state of atrophy, or the degeneration of cells and muscle tissue due to increased inflammation. This shift can increase stress on the adrenals, increase production of cortisol, decrease bone mass from insufficient estrogen levels and lead to weight-loss resistance. How can this battle be overcome? Supporting the body with optimal nutrition and lifestyle factors can help decrease the effects of stress. Here are some key 26
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After menopause, estrogen levels tend to drop. This can pose a big problem for those who are trying to lose weight as estrogen is stored in the adipose tissue. Too little body fat can also be problematic due to decreased estrogen storage; it has been linked to symptoms such as amenorrhea, or cessation of a menses. Without your body’s ability to produce estrogen, it clings on to the fat, which creates weight loss resistance. Estrogen is also responsible for growth and acts as the fertilizer of the body. This can be negative in the sense that heightened estrogen can cause the growth of cancer but can also be beneficial in terms of bone growth, mental support and healthy hair. Therefore, eating certain foods to support healthy estrogen levels— such as flax seeds, almonds, chickpeas, organic, fermented soy products, sage,
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The adrenals are small glands that lie on top of the kidney, hence the name “ad” “renal.” These glands are responsible for the production of catecholamines, such as epinephrine (adrenaline), norepinephrine (noradrenaline) and corticosteroids such as cortisol. Under normal conditions, these hormones can act as anti-inflammatories. However, with extended exposure, they can exhaust the adrenals. This can cause symptoms such as fatigue, sugar, fat and salt cravings, shakiness between meals, and weight loss resistance. Therefore, it is important not only to incorporate stress managements techniques such as breathing exercises, getting adequate sleep, guided meditation or prayer, and activities—such as yoga, qi gong and nature walks—but to also add in foods that support the adrenals. Some nutrients
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rosemary and wild yams—may help to support these processes. These foods contain compounds known as phytoestrogens, or plant-based estrogens, which may help to support healthy hormone levels and contribute to reductions in weight.
