Menopause

Physical Symptoms Of Menopause

Posted on 23 June 2009 by gg0363

While thinking about the symptoms of menopause, it is important for you to know and understand that these symptoms differ from women to women.

Certain factors like difference in diet and nutrition, general health and health care, etc all affect the way women experience menopause.

The general physical symptoms of most women approaching or experiencing menopause include:

Longer menstrual periods

For a woman who usually has short menstrual periods of, say, 4 days, this can increase to more days. When this occurs, it could be one of the symptoms that she is approaching her menopause. When you notice that this is happening to you and you are approaching your late 40s, there is nothing to worry about. Simply know that this is a symptom of menopause.

Heavier menstrual flows

Some women also notice that their menstrual flows are now heavier than usual. If this happens to you and you are sure that nothing else is wrong with you physically, then know that you could be approaching your menopause, especially if the age is right. If the age is not right, then you are not approaching menopause.

Spotting

Spotting is the situation whereby little drops of blood comes out during the time when you are supposed to be menstruating. When this occurs, it could be a sign of menopause. First, check whether you could be pregnant or not. If not, and if it continues, then it could be a sign of menopause.

Menstrual periods irregularity

There is also the tendency that you will experience general menstrual periods irregularity when you are approaching menopause. When this happens and you know nothing is wrong with you health wise, then it is a symptom of menopause.

Lack of interest in sex

Lack of interest in sex for most women in menopause occurs partly because there is now less fun when having sex. This is because as menopause happens, the estrogen levels decline, thereby making the vaginal walls less elastic and thinner. This eventually leads to pain or discomfort during sex. To solve this problem, there is the need for sufficient vaginal lubrication for women who are experiencing menopause and still want to enjoy sex with their partners.

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Fitness over 40

Posted on 22 February 2009 by Werner Michael Heus

Fitness over 40? Impossible, you think?

Well, think again. A woman over 40 is faced with a decreased metabolic rate. This decline actually starts in her mid 30s. With symptoms of menopause, known as perimenopause, looming in on her everything starts to look hopeless.

With the slowing down of her metabolism and the tendency to feel less energetic, a woman is fighting a battle. It does not have to be this way though. With a little hard work and determination a woman can keep the figure that she once had not too long ago. This does not just apply to women either. Men, as well, can experience a little excess weight once they hit their 40s.

Fitness over 40 requires determination, a healthy dieting consisting of more fruits and vegetables and just a little of everything else, and plenty of exercise. The exercise, once you get a good start on it, will help to keep you feeling well and supply you with more much needed energy. Finding an exercise that you love is the first thing that you need to do. Once you have that accomplished, you can devise a plan of action that you are likely to stick with.

There are a couple of people over 40 that have supplied us with that inspiration that will help to keep us motivated. Two women bodybuilders come to mind and after seeing them you will think twice before you can say, “it cannot be done.” There are no excuses once you see the likes of these two women. Kelly Nelson and Morjorie Newlin are brilliant in their efforts in proving just how it can be done. These women were not just over 40 when they started, but over 50.

Fitness over 40 is achieved by eating several small meals a day that consistent of fruits and vegetables and protein. Protein should come in the form of nuts, lean meats, fish, and so on. You should stay away from saturated fats if at all possible. The next thing that you need to do is get your metabolism started. Movement, not necessarily exercise, is the key in this. Try just moving your arms and legs, stretching, deep breathing.

Anything that involves some movement is a good choice between actually exercising. Proper sleep is essential. Studies have shown that people who sleep more are less apt to be overweight. Decreasing your levels of stress is also beneficial. Make sure you get your daily dose of fiber. Not only does fiber benefit you by lowering your blood pressure and cholesterol, it is known to slow down the fat storing mechanisms.

In addition to the above recommendations both men and women of all ages, but especially over the age of 40 should exercise approximately 4 to 5 times a week for 30 minutes at a time to keep their bodies fit and their weight optimal. With combining a healthy diet and conscious fitness efforts your body will serve you for a long time.

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How to improve muscle mass over 40

Posted on 20 February 2009 by Werner Michael Heus

Many men and women over the age of 40 are prone to gaining that mid-life tire. This is due to a slowing metabolism as we age. It is entirely normal, but there is a way to reduce this and combat this sluggish metabolism. As we age and our metabolism slows down we also tend to lose muscle mass. Because of this slowing metabolism in the middle years we also tend to lack much needed energy to help control it.

You can improve muscle mass over 40, but you must push yourself, work extra hard and rise above it. Once we get past a certain point and build up muscle mass our metabolism starts to pick up because muscle tends to burn more calories than fat and this also increases our metabolism.

The above facts are especially important for women as they have the added negativity of menopause. Women over 40 are most likely entering perimenopause, which is the precursor for menopause. This stage of perimenopause sometimes goes on for years before women actually are menopausal.

With this comes additional abdominal fat for women, which everyone knows is a weakened area in the female body. Perimenopausal or menopausal women have a lot of strikes against them and this mid life, over 40 stage can be even more of a challenge for them.
Some men and especially women are reluctant to build muscle mass for fear of adding bulk, which some feel defeminizes women. This is not possible because women lack the needed testosterone at high levels. A woman will more than likely just gain some curves, which certainly maintains a feminine figure.

Not only do women lose muscle mass when they are over the age of 40, but bone density as well. By improving their muscle mass and all over muscle tone a woman can reverse the effects of this. Not only will you feel better, you will look better and be healthier.

When attempting strength training do not rush through your regimen, but instead taking it slowly. This will make your muscles work more slowly, but harder and gain more muscle benefits.

Improving your muscle mass over 40 is a very possible goal. Achieving this goal requires hard work, determination, perseverance, consistency and patience. Your improvement will not be noticeable overnight. In fact, it will probably take months before noticing any difference in your appearance outwardly. The good thing is that well before that you will feel the physical effects by enjoying more energy and strength in your body.

Before starting any type of fitness regime it is always recommended to consult your primary care physician for any limitations that you need to take.

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Weight loss during Menopause

Posted on 11 February 2009 by Werner Michael Heus

Women that are going through menopause will start to notice a weight gain.

They may exercise and try to cut back on their calories but they will realize the weight is not as easy to lose as it used to be.

One of the reasons for weight gain during menopause is the change in the hormone levels in your body. You may develop insulin resistance which means that your body will turn all the calories that it can into fat. Stress plays an important part in weight gain during menopause. Stress produces cortisol which can block fat loss. As a woman ages, she may not be able to handle the stressors in her life as well as when she was younger. This will produce more cortisol and therefore make her gain weight.

Weight loss during menopause may be a little bit harder, but it is possible. The first thing a woman needs to do is to take a look at their lifestyle. Most women as they age become less active. So if you find that you are not getting any exercise, now is the time to increase your activity level.

Aerobic exercises will boost your metabolism and help your body burn more fat. Find a good aerobic exercise program that you enjoy doing. This includes things like walking, jogging, dancing or anything else that gets the heart rate up.

Strength training is a great way for menopausal women to lose weight. Strength training will help you boost your metabolism and increase your muscle mass. It also helps to strengthen your bones which is very important for women after menopause.

When women become stressed they will turn to food as a stress reliever. This will lead to significant weight gain for a woman over forty because of her decreased metabolism. If you want to lose weight, it is important that you take a good look at your diet. Change your eating habits by cutting out the junk foods. Start including more fruits and vegetables into your diet.

To lose weight after menopause it is important that you reduce your caloric intake. As you grow older, your body does not need as many calories as it did when you where younger. Slowly reduce your calorie intake by 200 calories at a time. Don’t cut back too quickly or your body will go into “starvation” mode and start hanging onto every calorie you eat.

It is best to eat several small meals throughout the day instead of three big meals. This can keep your body in the fat burning mode. Just be careful that you do not go over your calorie limit when you are eating these small meals.

Cut out the high fat foods by limiting your fat intake to twenty to thirty-five percent of your daily calories. You should incorporate good fats into your diet. These good fats are the monounsaturated fats. These fats can be found in olives, nuts and certain seeds.

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Herbs for Menopause

Posted on 06 February 2009 by Werner Michael Heus

Menopause is a natural progression of life and not a medical illness.

It should be viewed as a freedom instead of as the end. Women who go through menopause no longer have to suffer from the monthly cramps, irritability and bloating that comes with menstruation. They also will no longer have to worry about becoming pregnant.

But menopause does come with a price. A woman going through menopause can suffer from a variety of symptoms and will have to deal with the consequences of the decrease of estrogen and progesterone.

The symptoms of menopause include, vaginal dryness, hot flashes, sleep disturbances, mood swings, thinning hair and an increase in abdominal fat. After a woman goes through menopause she is at a greater risk for developing cardiovascular disease. She will also be at a high risk for developing osteoporosis due to the loss of bone density.

Urinary incontinence can become a problem after menopause because the tissues of the vagina and urethra can lose their elasticity. This can result in having sudden urges to urinate or leaking urine when you cough, laugh or if you do any lifting.

Women that are going through menopause can find some relief from menopausal symptoms through the use of specific herbs. Treating these symptoms naturally can reduce your risk of unwanted side effects that come from prescription medications.

Dong Quai is a great herb for treating menopause symptoms. This Chinese herb aids in estrogen replacement and hormone balance. It has been used for centuries to help with hot flashes, painful menstruation and excessive bleeding with menstruation.

Black Cohosh is an herb that was used by the American Indians for the relief of menstrual cramps and menopause. It is a natural precursor to estrogen. In a clinical study, this herb relieved menopausal symptoms such as hot flashes, heart palpitations, headaches, vertigo and irritability.

Licorice root has been used for many centuries for treating pre-menstrual syndrome. It’s effect on the adrenal glands and it’s estrogen-like activity are beneficial in controlling menopausal symptoms. But if you have high blood pressure or take a digitalis based drug you should avoid licorice root.

Ginkgo biloba is another herb that is very helpful in combating menopausal symptoms. This herb helps by improving blood flow throughout the body. This will relieve the cold hands and feet that many women suffer from after menopause. Ginkgo biloba is also great for getting rid of the mental fogginess and forgetfulness that women suffer from after menopause. It has been shown to enhance energy production within the brain and it will increase the uptake of glucose cells. This will result in improved transmission of nerve signals within the brain.

Women that are going through menopause should be very diligent about taking good care of themselves. Develop healthy eating habits. Get more exercise and try to lose the excess weight. Menopause is not the end, it is the beginning of a whole new life of freedom.

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Why am I gaining weight during the Menopause?

Posted on 05 February 2009 by Werner Michael Heus

Menopause is the time in a woman’s life when menstruation ceases.

A woman’s body is also no longer able to bear children. This normal, biological process occurs between a woman’s late 40s to 50s, with the age of 51 years old being the average. Menopause is not official until a woman no longer menstruates for a time period of one year continuously.

A number of bodily signs and symptoms appear prior to this and can last years until menopause is an actual diagnosis. The signs and symptoms leading up to this point is defined as perimenopause. During the perimenopausal stage your hormones are inconsistent and periods will be irregular. Even though your periods are irregular during this time, it is still possible to become pregnant.

Many women ask the question, “Why am I gaining weight during menopause?” This is a very common complaint and you are not alone or unique. It has to do with metabolism. As we age so does our metabolism. Women experience a decline in their metabolism starting in her mid 30s.

A woman going through menopause has fluctuating hormones and this makes it difficult to maintain weight. One of the symptoms of menopause is an increase in abdominal fat. As we age we also need less calories and more exercise. Menopause depletes a woman of much needed energy to help her fight this problem.

Even so in order to combat the weight gain women must attempt to increase her exercise. We need to eat healthier, incorporating more fruits and vegetables into our diet. Calories cannot be cut to an extreme otherwise the body will think that it is starving and thereby conserve fat. It is a tough situation that many women face. By increasing exercise your body should react with more energy. The problem is getting started and sticking to it. It is an everyday battle and you need to be consistent.

By exercising on a regular basis, approximately 4 to 5 times a week for 30 minutes you will increase muscle mass, which does burn calories more effectively. A woman must be steadfast in her efforts lest she will backslide. By building up muscle mass and burning calories at an increased rate a woman can then eat normally although not to the point of complete fullness.

Remember, there is a way out and that is by regular and consistent exercise, eating smaller portions and concentrating on fruits and vegetables more. Once you get started you will have to keep up with it. You will then feel a little more energetic enabling you to exercise without fatigue. You will feel better, look better, and be in a healthier state.

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