Tag: menopause
Intermittent Fasting Blueprint For Women Over 50
As people age, it becomes tough for them to maintain a healthy weight and a slender body. This is especially true for women over 50 experiencing menopause. During menopause, they encounter a sudden dip in estrogen levels and other hormonal imbalances that lead to increased abdominal fat, mood swings, rapid muscle loss, osteoporosis, a slow metabolism, sleep disturbances, depression, anxiety, and stress.[1]
Insulin resistance and loss of body and bone mass are the root causes of various health issues associated with aging in women over 50. Plus, a sedentary lifestyle is a major contributor to weight gain in women over 50.
In such a scenario, maintaining a healthy lifestyle that includes eating nutritious food, sleeping well, being active, and managing stress is essential to combating age-related issues. Time-restricted feeding or intermittent fasting has been shown to benefit seniors by improving insulin resistance and reducing body weight and inflammation.[2]
In this article, we will delve more deeply into what intermittent fasting is, its benefits, and how it works to retain muscle mass, improve metabolism, and keep weight in check in women over 50.
What is Intermittent Fasting?
Intermittent fasting involves cycling between voluntary fasting and non-fasting over a given period. However, it does not focus on restricting calories; rather, it emphasizes how much time you abstain from eating. It encourages eating only in a specific time window, and you consume no calories for the rest of the day.
However, keeping yourself hydrated during the fasting period is crucial. So you must drink water and zero-calorie beverages like black coffee or tea (of course, without sugar or cream) throughout the fasting period.
You can eat normally at the end of the fasting window. A balanced diet consisting of healthful foods is always encouraged. It is recommended for women over 50 to eat a balanced diet, as it helps boost your metabolism, reduces insulin resistance, and alleviates other hormonal issues.
However, you must keep yourself away from inflammatory foods such as sugary and carbonated drinks, refined sugar and grains, fried food, processed meat, etc., as these can exacerbate the adverse effects of menopause, such as hot flashes.
There are several types of intermittent fasting, of which some of the most popular are:
Time-restricted eating (TRE): It involves alternating between periods of restricting calories and eating normally.[3] An example of TRE is the 16/8 method, which includes calorie restriction for 16 consecutive hours and consuming food within the rest of the eight-hour window. It is a popular method as it is the most doable and least restrictive, which can suit the schedule of most people.
The 5:2 method: This method includes eating normally for five days and restricting your calorie intake to 500 calories for two non-consecutive days of the week.
Alternate day fasting: It involves fasting on every alternate day and eating. However, you can consume a maximum of 500 calories on fasting days. Research says this method is beneficial for shedding weight, improving heart conditions, and lowering oxidative stress and inflammation.[4]
Benefits of Intermittent Fasting For Women Over 50
According to research, intermittent fasting can benefit women over 50 in various ways, including:
Improved metabolic and heart health [5][6]
Better weight loss [7]
Type 2 diabetes management [8]
Increased insulin sensitivity [9]
Preventing metabolic syndrome, which generally leads to neurological disorders [10]
Enhanced circadian rhythm [11]
Improved conditions such as anxiety, depression, and insomnia [12]
Improved fitness levels and athletic performance [13]
Reduced inflammation and improved liver and gut health [14][15][16][17]
Enhanced cognitive function [18]
Does Intermittent Fasting Work for Women over 50?
Yes, it does. Intermittent fasting has shown promising results in both premenopausal and postmenopausal women. A 2020 study indicated that intermittent fasting reduces fat mass, insulin levels, insulin resistance, and blood pressure, regardless of sex or menopausal status. It also reduces LDL cholesterol levels, a potential risk factor for heart disease in post-menopausal women [19].
Another study revealed that time-restricted feeding, or TRF, is beneficial in reducing fasting insulin, insulin resistance, fat mass, and oxidative stress in both pre and postmenopausal women. It also helps improve their metabolism. [5]
Since estrogen levels in women over 50 decline naturally, pre and postmenopausal women are at a higher risk of gaining weight, developing cardiovascular disease, and having problems with blood sugar regulation. Intermittent fasting helps alleviate these issues. [20]
Intermittent Fasting and Diet Quality
Although intermittent fasting is beneficial for overall metabolic health, you should exercise caution while choosing your food. Additionally, you must carefully watch your activity schedule, sleep quality, and stress management.
Your diet must include whole foods such as grains, legumes, vegetables, and fruits. Since women over 50 are at a greater risk of losing muscle mass and developing fat mass, your diet should also have enough protein (Paleo or Mediterranean diets are good options).
As people grow older, they naturally lose muscle mass. This problem increases if you don’t remain physically active or do not consume enough protein in your diet. Losing muscle mass causes metabolic dysfunction and fat gain.
Since intermittent fasting involves calorie restriction, it may lead to a lower protein intake. If women over 50 do not consume their goal protein within the eating window, they may lose muscle mass. Thus, you must carry out strength training and optimize your protein consumption to overcome this issue.
How Much Protein Do You Require?
Animal Protein Sources
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight to maximize muscle health. However, your body does not efficiently use dietary protein as you age. Hence, you need more protein to maintain muscle health. [21]
Experts recommend elderly adults consume 1.2 to 2 grams of protein per kilogram of body weight daily. [22]
For example, if you are over 50 and weigh 55 kilograms (121.25 pounds), you must consume at least 66 to 110 grams of protein daily, or possibly more.
Optimizing Protein Intake When Fasting
Women over 50 that are intermittent fasting are more likely to fall short of their protein intake goal than women eating a normal diet. In such a scenario, you may maintain your muscle mass by engaging in strength training and optimizing your dietary protein intake.
Here is a list of some protein-rich foods and the amount of protein per serving.[23]
Protein Source
Serving Size
Amount of Protein (gm)
Whey protein
3 scoops
50
Chicken gizzard
1.0 cup chopped or diced
44
Yellowtail fish
0.5 fillets
43
Black beans
1 cup
42
Chicken breast
3 ounces
28
Turkey breast
3 ounces
25
Pork
3 ounces
23
Salmon
3 ounces
22
Tuna
3 ounces
22
Shrimp
3 ounces
20
Greek yogurt
6 ounces
18
Cottage cheese
4 ounces
14
Soy nuts
1 ounce
12
Lentils
½ cup
9
Pumpkin seeds
1 ounce
9
Milk
1 cup
8
Soy milk
1 cup
8
Almonds
1 ounce
7
Egg
1 large
6
Quinoa
½ cup
4
Chia seeds
1 ounce
5
It is evident from the above list that animal-based foods are packed with protein. But that does not mean you should only consume animal proteins. You must incorporate various foods into your diet to reach your protein target.
Is Intermittent Fasting Right For You?
Intermittent fasting not only benefits overweight people or folks with metabolic disorders, but it also benefits people who are of normal weight and are healthy. When you consider intermittent fasting, you must know whether it is right for you.
Intermittent fasting is good for you if you:
Feel good when eating a restricted diet
Don’t have a negative relationship with food
You feel better when you do short-term liquid-only fast
Intermittent fasting is not for you if you:
Feel dizzy, exhausted, irritable, and hungry upon skipping a meal
Always are constantly hungry
Feel uncomfortable during a fast
Fasting Tips for Women Over 50
Women over 50 can follow the following fasting tips when considering intermittent fasting.
Start Small
If you are new to intermittent fasting, keeping the fasting windows short is always recommended. You can start with overnight fasting, which is fasting from dinner to breakfast. If you feel comfortable with it, then increase your fasting hours gradually.
Don’t Restrict Your Calories Too Much
Intermittent fasting allows you to consume the required calories within the eating window. But most people restrict themselves and end up in a calorie deficit. Cutting down too many calories can impair your metabolism, and you will begin to lose muscle mass instead of gaining it. Your blood pressure may rapidly decrease, and you may encounter an electrolyte imbalance. Instead, you can maintain a minor calorie deficit to avoid these issues and obtain better results.
Prioritize Your Protein Intake
Insufficient protein can lead to sarcopenia, which is age-induced muscle loss. Insufficient protein can also impair your immunity and make you fall ill very often. It may also decrease your overall strength.
Focus on Strength Training
Complement intermittent fasting with strength training. It can help you retain muscle mass and strength.[24]
Retaining muscle mass as we age is difficult, eventually resulting in muscle loss and weight gain. However, regular strength training exercises and consuming sufficient protein can help overcome this issue.
Keep a Check on Electrolyte Imbalances
Extended intermittent fasting can lead to electrolyte imbalances by drastically dropping your sodium and potassium levels. This can lead to muscle cramps, headaches, and fatigue. Drinking electrolyte water, coconut water, and eating electrolyte-rich foods such as spinach can boost your electrolyte levels.
Always Focus on a Nutrient-Dense Diet
Although intermittent fasting focuses on when to eat only, what to eat is equally crucial to sustain fasting in the long run and maintain good health. Your diet should comprise whole grains, complex carbs, lean proteins, healthy fats, and enough fiber. Additionally, your water intake should also be intact. Eating a healthy and balanced diet can help combat many chronic diseases and keep you healthy. Skipping refined, deep-fried, excessively salty, sugary, and packed foods is highly recommended.
Frequently Asked Questions
1. How many hours should a woman over 50 do intermittent fasting?
If you are new to intermittent fasting, keeping the duration of fasting short is always recommended. You can start with an overnight fast of 12 hours. This refers to fasting from dinner to breakfast. If you feel comfortable with it, then increase your fasting hours gradually.
2. Is intermittent fasting safe for women over 50?
According to research, intermittent fasting is safe for women over 50 [25]. However, you must consult your healthcare provider if you encounter conditions like hypoglycemia, dizziness, weakness, fatigue, or muscle loss.
3. What is the best intermittent fasting method for menopausal women?
16:8 Intermittent fasting is believed to be the most convenient method for menopausal women, as it is much more flexible to follow.
Bottom Line
Women over 50 undergo several bodily changes, such as weight gain, increased blood glucose levels, insulin resistance, rapid muscle loss, a slow metabolism, mood swings, anxiety, etc., during menopause. These occur due to the decrease in estrogen levels and hormonal imbalances.
Although research is limited, some studies indicate that intermittent fasting can benefit women over 50 with weight loss, reduced insulin resistance, blood glucose, and LDL cholesterol. It may improve heart and metabolic health as well. Before starting any intermittent fasting plan, consult your healthcare provider, especially if you have any pre-existing health conditions.
References
Peacock, K., & Ketvertis, K. M. (2022, August 11). Menopause – StatPearls – NCBI Bookshelf. Menopause – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK507826/
Lin, S., Oliveira, M. L., Gabel, K., Kalam, F., Cienfuegos, S., Ezpeleta, M., Bhutani, S., & Varady, K. A. (2020, October 31). Does the weight loss efficacy of alternate-day fasting differ according to sex and menopausal status? PubMed Central (PMC). https://doi.org/10.1016/j.numecd.2020.10.018
Soliman, G. A. (2022, October 28). Intermittent fasting and time-restricted eating role in dietary interventions and precision nutrition. PubMed Central (PMC). https://doi.org/10.3389/fpubh.2022.1017254
Johnson, J. B., Summer, W., Cutler, R. G., Martin, B., Hyun, D. H., Dixit, V. D., Pearson, M., Nassar, M., Maudsley, S., Carlson, O., John, S., Laub, D. R., & Mattson, M. P. (2006, December 14). Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. PubMed Central (PMC). https://doi.org/10.1016/j.freeradbiomed.2006.12.005
Changes in body weight and metabolic risk during time-restricted feeding in premenopausal versus postmenopausal women – PubMed. (2021, October 15). PubMed. https://doi.org/10.1016/j.exger.2021.111545
Intermittent fasting for the prevention of cardiovascular disease – PubMed. (2021, January 29). PubMed. https://doi.org/10.1002/14651858.CD013496.pub2
Effects of Intermittent Fasting in Human Compared to a Non-intervention Diet and Caloric Restriction: A Meta-Analysis of Randomized Controlled Trials – PubMed. (2022, May 2). PubMed. https://doi.org/10.3389/fnut.2022.871682
Effect of Intermittent Compared With Continuous Energy Restricted Diet on Glycemic Control in Patients With Type 2 Diabetes: A Randomized Noninferiority Trial – PubMed. (2018, July 6). PubMed. https://doi.org/10.1001/jamanetworkopen.2018.0756
Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting – PubMed. (2021, April 1). PubMed. https://doi.org/10.1016/j.nwh.2021.01.009
Fasting as a Therapy in Neurological Disease – PubMed. (2019, October 17). PubMed. https://doi.org/10.3390/nu11102501
Longo, V. D., & Panda, S. (n.d.). Fasting, circadian rhythms, and time-restricted feeding in a healthy lifespan. PubMed Central (PMC). https://doi.org/10.1016/j.cmet.2016.06.001
Berthelot, E., Etchecopar-Etchart, D., Thellier, D., Lancon, C., Boyer, L., & Fond, G. (2021, November 5). Fasting Interventions for Stress, Anxiety, and Depressive Symptoms: A Systematic Review and Meta-Analysis. PubMed Central (PMC). https://doi.org/10.3390/nu13113947
Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis – PubMed. (2018, May 1). PubMed. https://doi.org/10.1111/sms.13054
Effects of intermittent fasting diets on plasma concentrations of inflammatory biomarkers: A systematic review and meta-analysis of randomized controlled trials – PubMed. (2020, December 1). PubMed. https://doi.org/10.1016/j.nut.2020.110974
The effects of Ramadan intermittent fasting on liver function in healthy adults: A systematic review, meta-analysis, and meta-regression – PubMed. (2021, August 1). PubMed. https://doi.org/10.1016/j.diabres.2021.108951
Repercussions of intermittent fasting on the intestinal microbiota community and body composition: a systematic review – PubMed. (2022, February 10). PubMed. https://doi.org/10.1093/nutrit/nuab108
Changes in human gut microbiota composition are linked to the energy metabolic switch during 10 d of Buchinger fasting – PubMed. (2019, November 12). PubMed. https://doi.org/10.1017/jns.2019.33
Gudden, J., Vasquez, A. A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. PubMed Central (PMC). https://doi.org/10.3390/nu13093166
Does the weight loss efficacy of alternate day fasting differ according to sex and menopausal status? – PubMed. (2021, February 8). PubMed. https://doi.org/10.1016/j.numecd.2020.10.018
Menopause, but not age, is an independent risk factor for fasting plasma glucose levels in nondiabetic women – PubMed. (2007, June 1). PubMed. https://doi.org/10.1097/01.gme.0000247014.56254.12
Protein Consumption and the Elderly: What Is the Optimal Level of Intake? – PubMed. (2016, June 8). PubMed. https://doi.org/10.3390/nu8060359
Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016, June 8). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? PubMed Central (PMC). https://doi.org/10.3390/nu8060359
Nutrient Lists from Standard Reference Legacy (2018) | National Agricultural Library. (n.d.). Nutrient Lists From Standard Reference Legacy (2018) | National Agricultural Library. https://www.nal.usda.gov/human-nutrition-and-food-safety/nutrient-lists-standard-reference-legacy-2018
Keenan, S., Cooke, M. B., & Belski, R. (2020, August 6). The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies. PubMed Central (PMC). https://doi.org/10.3390/nu12082349
Domaszewski, P., Konieczny, M., Pakosz, P., Bączkowicz, D., & Sadowska-Krępa, E. (2020, June 10). Effect of a Six-Week Intermittent Fasting Intervention Program on the Composition of the Human Body in Women over 60 Years of Age. PubMed Central (PMC). https://doi.org/10.3390/ijerph17114138
9 Foods That Combat Hot Flashes
It’s a typical weekend. You are relaxing on the couch, looking forward to your well-deserved break from work. But then, you feel a sudden bout of intense heat. You try fanning yourself and turning up the AC but to no use. When nothing does the trick, you have this irresistible impulse to douse yourself with cold water or stick your head into the fridge. And then, as if a switch were flipped, all of it stops.
This rollercoaster ride you just experienced was a mild episode of a hot flash, or, as the British would say, a hot flush.
According to Tania Lugo and Maggie Tetrokalashvili (Nassau University Medical Centre), “Hot flashes are sudden-onset, spontaneous, and episodic sensations of warmth usually felt on the chest, neck, and face immediately followed by an outbreak of sweating.” [1]
Who Can Experience Hot Flashes?
Although both men and women can experience hot flashes, the rate is significantly higher among older women. More than 50% of women in the early stages of menopause also experience this. A vast majority, nearly four-fifths, of women in their menopause endure long episodes of hot flashes. It worsens as they enter the later stages of menopause before steadily decreasing. Women, regardless of their age, who have undergone surgery to remove their ovaries (Oophorectomy) also experience hot flashes. The medical jargon for hot flashes is vasomotor symptoms (VMS). [1][2]
Causes of Hot Flashes
Sweating buckets like there is a broken faucet in your body is not something anyone would enjoy unless they were in a gym. Several women have reported having to change their outfits several times a day after being drenched in sweat. Sleepless nights, brain fog, anxiety, etc.—the torture is endless.
Sadly, despite extensive studies, the exact cause of this aggravating condition is unknown. Most studies simply attribute this to a hormone imbalance. Women’s estrogen levels in their menopause rapidly reduce, and very little estrogen is produced during postmenopause. This does not mean hot flashes will persist forever after menopause. Studies show that it is not the low levels of estrogen but rather the sudden decline in its levels that may be the cause. [3]
Our brain also has a pea-sized supervisor called the hypothalamus. It acts as our body’s thermostat and regulates our temperature. It has been recognized that dysfunction in its temperature control mechanism also causes hot flashes, although researchers are yet to discern why this dysfunction occurs.
Hot flashes occur in men due to an imbalance in testosterone levels. This doesn’t occur under normal circumstances. However, treatments like androgen deprivation therapy reduce testosterone production to prevent the growth of prostate cancer. Around 80% of the men who undergo such treatments experience hot flashes.
Effects of Hot Flashes
Different people experience hot flashes differently. Your skin turns red, your heart beats faster, and you sweat. Most women experience this during the night (night sweats) and, in most cases, cannot go back to sleep. Luckier people experience hot flashes for less than a minute. But they could also last up to several minutes. After sweating profusely, many people also have chills.
Women may experience hot flashes for a couple of months. A small group of women have experienced hot flashes for 30 years. [4]
Dealing with hot flashes is particularly challenging, as they not only disrupt your daily activities and sleep but also have a huge emotional impact. The lack of sleep and discomfort it causes often lead to anxiety, social withdrawal, or, in extreme cases, cognitive impairment.
Foods To Manage Hot Flashes
Other than therapies and lifestyle changes, you can control your vasomotor symptoms by improving your diet. You can certainly minimize hot flashes by including certain foods in your diet. Here are the top nine foods that help fight hot flashes:
1. Fruits and Vegetables
Obesity and a high BMI are some factors that easily trigger hot flashes. Eating nutrient-packed foods such as fruits and vegetables reduces your weight and waters down the intensity of your hot flashes. Soon you’ll be experiencing fewer hot flashes per day.
Replace your breakfast with a green smoothie made of celery, spinach, avocado, or aloe. It curbs your hunger by increasing satiety and managing your weight. It also aids in digestion, which in turn saves a lot of the body’s energy and, in turn, keeps the body cool. Foods like apples, green leafy vegetables, etc., that have a high percentage of water content also help keep the body cool. [5]
2. Tofu and Soy
Phytoestrogens in soy-based foods like tofu and tempeh act like wonder drugs for hormone imbalance. When consumed, it exhibits the same outcome as estrogen in the body. This can remedy the problems caused by decreased estrogen levels in menopausal women.
A study published in the British Journal of Clinical Pharmacology in 2014 proved that including soy protein in the daily diet significantly reduced the frequency of hot flashes. However, it takes a long time to show a significant effect. The phytoestrogens present in soy products are called isoflavones. To reap the maximum benefits of these phytoestrogens, use unprocessed soy products like tofu. Simply replace cheese with tofu in your recipes. With its lower fat content, tofu is a healthier choice for consumption. [5][6]
3. Flaxseeds
This plant-based source of phytoestrogens can set your hormonal scale straight. The phytoestrogens present in flaxseeds are called lignans. Flax Seeds also contain omega-3 fatty acids. It is also said to reduce breast cancer, although studies don’t provide strong evidence. Simply replace eggs with a mixture of ground flaxseeds and water in your recipe for pancakes, muffins, cookies, etc. It adds a nutty taste to it and provides more nutritional value. [5]
4. Salmon
Salmon is a rich source of vitamin D and omega-3 fatty acids. Consuming a gram or two of fish oil helps alleviate the symptoms of hot flashes.
5. Apple Cider Vinegar
Although not extensively researched, apple cider vinegar is said to reduce the frequency and intensity of hot flashes. Several studies show that it aids in weight loss, and when consumed after meals, it lowers blood sugar levels.
6. Lemon Juice
The benefits reaped by drinking lemon juice every day are endless. It helps with digestion, prevents kidney stones, controls weight, and reduces the risk of anemia. Women with high blood sugar levels experience severe hot flashes. Lemon juice, which can lower blood sugar levels, can reduce hot flashes. [7]
7. Cucumber
The high water content of cucumbers makes them an effective cooling food. This helps with hot flashes by reducing your body temperature. You can add cucumbers to your water and drink it instead of plain water.
8. Sunflower Seeds
Sunflower seeds are rich in Vitamin E, which is said to reduce the occurrence of hot flashes by more than 30%. You can easily mix them into your pancake mix or your oatmeal. [10]
9. Mushrooms
Mushrooms contain a mineral named selenium, an antioxidant that reduces stress and heart problems. The adrenaline produced by stress is a common trigger for hot flashes, and this can be prevented by including mushrooms in your diet. [8]
Foods To Avoid To Limit Hot Flashes
You should avoid processed sugar in sweetened drinks, candies, cakes, biscuits, and pastries, as they can lead to volatility in blood sugar levels and cause hot flashes. Also, drinks with caffeine, such as coffee, chocolate drinks, and colas, should be avoided, especially when they are hot. High temperatures increase the intensity of hot flashes. Again, spicy foods and sauces like chili and Wasabi that can elevate your body temperature should be avoided. Also, women should avoid red wine to reduce the risk of hot flashes.
Ways To Prevent Hot Flashes
Several factors can cause your body to experience a hot flash. Steer clear of them, and it can lower your chances of experiencing hot flashes. Some common triggers for hot flashes that you need to look out for are:
Stress Less
Stress is a one-size-fits-all key to a myriad of health issues. Hot flashes are just one more in a long line. Everyone has experienced that sudden burst of adrenaline when we are anxious or feel cornered. However, this sudden burst of energy also gets your heart racing and your blood pumping, and you feel more alert than ever. These responses could get worse and turn you into a hot mess. While we cannot choose not to stress out, we could certainly learn some techniques to calm down when that happens. Yoga and meditation are some ways to cope with stress. Relaxation techniques help dial down the magnitude of heat you feel due to stress.
Environment
The general temperature of our surroundings is a key factor in hot flash experiences. Many people experience hot flashes, even when it’s winter outside. However, it is far worse when the temperature is higher. Skip wearing multiple layers and instead wear loose, breathable outfits. Keep windows open when you can, and skip the sauna. Hot electronics like heaters or hairdryers can trigger hot flashes by raising your body temperature.
Abstain from Alcohol and Smoking
Consuming alcohol also makes your body exhibit symptoms similar to hot flashes. When drunk, your blood vessels dilate, your heartbeat increases, and your face turns red. Now you are just one symptom away from experiencing a hot flash. A couple more drinks, and you will feel the familiar, dreadful feeling of heat spreading through your body.
Although it is strongly advised to abstain from alcohol, you could alternatively use ice cubes or fruit to have a more cooling effect and try not to tempt fate by having more than one drink. Smoking also accelerates the heart rate and blood flow.
Avoid Spicy Foods and Hot Beverages
Spicy foods contain a little fireball named capsaicin, which causes a burning feeling in our mouths. Spicy foods not only induce heat but are also said to dilate your blood vessels. So, hard pass on that. But if you are particularly fond of spice, dial it down – a lot. You should also avoid hot beverages like coffee to avoid potential risks. If you absolutely cannot live without caffeine, try anyway. As a last resort, go for iced coffee.
Exercise Cautiously
Yes, exercise can trigger hot flashes too. While there is no question that exercise is a crucial contributor to good health, it’s not all sunshine and rainbows for menopausal women. Every time you try to sweat the extra calories away, your heart pumps faster, your blood flows faster, and you sweat more. You are not just burning calories; you are also sending an open invitation to hot flashes. However, do not use this as an excuse to skip the gym or exercise.
You can cope by staying close to fans, windows, or air conditioners. Avoid intense workouts and cool down with an ice bag or wet towel. [9]
Frequently Asked Questions
Are hot flashes the same as fever?
No, they are not the same. Fever exhibits a drastic change in body temperature, which you can notice using a thermometer. On the other hand, hot flashes last only a few minutes.
At what age do hot flashes stop?
Women may experience hot flashes for a couple of months or two years. It varies for each woman. In rare cases, women may experience hot flashes well into their 60s.
How to manage night sweats?
Make sure your bed is not too warm. If you can’t take a cold shower before sleeping, place ice water near your bed to drink or use as a cold compress when night sweats occur. When nothing brings relief, consult a doctor to get mild sedatives to help you sleep better.
Why does my face turn red when I’m experiencing a hot flash?
During hot flashes, the body tries to eliminate heat through vasodilation. The increased blood flow to the face can turn it botchy or red.
Can hot flashes occur for any other reason besides menopause?
Yes. Although rare, men undergoing treatment for prostate cancer can experience hot flashes. Women on some medications or with thyroid issues may experience hot flashes even if they are not in menopause.
Conclusion
Hot flashes throw a wrench into regular routines. Making huge changes to your lifestyle is not as easy as it sounds. It takes serious effort. With proper planning and a healthy lifestyle makeover, you can avoid the worst of hot flashes and stay cool!
In addition to incorporating these foods, it is essential to follow certain lifestyle tips for your overall well-being during menopause. With these tips, embrace a more balanced and enjoyable menopause.
References
Lugo, T., & Tetrokalashvili, M. (2022, December 19). Hot Flashes – StatPearls – NCBI Bookshelf. Hot Flashes – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK539827/
Hot flashes in men: An update – Harvard Health. (2019, March 18). Harvard Health. https://www.health.harvard.edu/mens-health/hot-flashes-in-men-an-update
Bansal, R., & Aggarwal, N. (n.d.). Menopausal Hot Flashes: A Concise Review. PubMed Central (PMC). https://doi.org/10.4103/jmh.JMH_7_19
Skaznik-Wikiel, E., Traub, L., & Santoro. (2016). Menopause. In Endocrinology: Adult and Pediatric (7th ed., Vol. 2, pp. 2310-2322.e4). W.B. Saunders. https://doi.org/10.1016/B978-0-323-18907-1.00135-9.
Beezhold, Bonnie, et al. “Vegans Report Less Bothersome Vasomotor and Physical Menopausal Symptoms Than Omnivores.” Maturitas, vol. 112, Elsevier BV, June 2018, pp. 12–17. Crossref, https://doi.org/10.1016/j.maturitas.2018.03.009.
Li, L., Lv, Y., Xu, L., & Zheng, Q. (2015, March 23). Quantitative efficacy of soy isoflavones on menopausal hot flashes. British Journal of Clinical Pharmacology, 79(4), 593–604. https://doi.org/10.1111/bcp.12533
“Lemon Detox Diet Reduced Body Fat, Insulin Resistance, and Serum hs-CRP Level Without Hematological Changes in Overweight Korean Women – PubMed.” PubMed, 1 May 2015, https://doi.org/10.1016/j.nutres.2015.04.001.
Kozarski, Maja, et al. “Antioxidants of Edible Mushrooms.” PubMed Central (PMC), 27 Oct. 2015, https://doi.org/10.3390/molecules201019489.
Smythe, MD, K. L. (2022, August 18). Surprising Hot Flash Triggers. EverydayHealth.com. https://www.everydayhealth.com/womens-health/menopause/11-surprising-hot-flash-triggers/
“Curcumin and Vitamin E Improve Hot Flashes, Lipid Profile, and Fasting Blood Glucose Without Any Detrimental Effect on the Liver and Renal Function in Postmenopausal Women: A Triple-blind Placebo-controlled Clinical Trial – PubMed.” PubMed, 2 Sept. 2022, https://doi.org/10.1080/07399332.2022.2117815.
A Comprehensive 5-Day Menopause Diet Plan to Ignite Healthy Weight Loss
Menopause commences when a woman goes 12 consecutive months without menstruating. Menopause represents the final stage in a woman’s reproductive journey, marking the conclusion of her fertility and the ability to conceive. This transitional phase affects each woman differently.
During menopause, the body undergoes several changes, such as weight gain, reduced muscle and bone mass, sagging of the breasts, thinning of the hair, dry skin, eyes, and mouth. Besides, menopausal women might suffer from psychological and emotional factors like irritability, tiredness, palpitations, sleeplessness, depression, anxiety, anger issues, stress, and nervousness.
During the menopause transition phase, the two primary female hormones, estrogen, and progesterone, gradually tend to decrease. A low level of estrogen results in a slower metabolism. When your metabolism is slow, burning calories becomes challenging, leading to reduced muscle mass and increased fat stores, eventually causing weight gain. [1][2]
Why is it Important to Eat a Healthy Diet During Menopause?
Eating healthy is essential during menopause for various reasons. It provides proper nutrients and helps you prevent hormonal imbalances. It also boosts your metabolism and prevents weight gain.
A nutritious diet that includes fruits, vegetables, whole grains, nuts, low-fat dairy, lean meat, and legumes helps prevent unnecessary calorie intake, manages appetite, and promotes satiety, thereby aiding in weight management.
A diet rich in fiber, prebiotics, and probiotics improves gut health, thereby alleviating digestive issues like indigestion, constipation, diarrhea, heartburn, irritable bowel syndrome, etc.
Dairy products like milk, cheese, and yogurt, which are rich in vitamin D, calcium, phosphorus, potassium, magnesium, and vitamin K, are extremely helpful for bone health. Consuming these foods can help alleviate osteoporosis symptoms. [3]
Fish such as salmon, anchovies, and mackerel, and seeds like hemp, chia, and flaxseeds are rich sources of omega-3 fatty acids. Consuming these foods may lessen the symptoms of hot flashes and night sweats that occur during menopause. It also improves heart health by managing cholesterol and triglyceride levels. [4]
If you are undergoing menopause, you must include more protein in your diet to increase your muscle mass and improve bone health. Studies recommend that women over 50 take 20 to 25 grams of protein daily. [5]
Healthy Foods to Eat
Consuming lesser calories than usual and changing your regular diet pattern can be beneficial to lose weight after menopause. A nutritious diet like the Mediterranean diet is optimal for women going through menopause [6][7]. A Mediterranean diet involves:
Different varieties of fruits and vegetables
Lean protein such as poultry without skin, Greek yogurt, lentils, tofu, low-fat dairy products, and white fishes like cod, bass, and haddock
Whole grains, such as millet, quinoa, barley, brown rice, bulgur wheat, etc.
Healthy fats like mackerel, tuna, sardine, herring, and salmon
Nuts and seeds, and olive oil
Foods to Avoid
For menopausal women, weight gain becomes a major concern due to unhealthy and unmindful eating habits. Hence, to avoid gaining those extra pounds, you must deliberately avoid certain foods filled with trans fat and high calories. A few examples of these foods include:
Fast foods
Oily foods
Excessively fried foods
Sugary foods like cookies, doughnuts, and cakes
Foods loaded with added sugar
Salty foods
Processed meats
Sweetened beverages
Alcohol
5-Day Menopause Diet Plan to Lose Weight
Following a diet plan with working out makes it easier to lose weight. The recommended and prohibited food items should be kept in mind while designing such a diet plan. You must adhere to what is advised and exclude unwarranted foods from your plan. Here is a sample five-day menopause diet plan for weight loss.
Day 1
Breakfast
Two portions of omelet containing egg white, onion, bell peppers, mushroom, and spinach, and a pair of apples.
Carbohydrate: 63 gm
Protein: 57 gm
Fat: 2 gm
Calories: 490 kcal
Lunch
One portion of grilled chicken breast, avocado salad, and one serving of carrot with hummus.
Carbohydrate: 33 gm
Protein: 41 gm
Fat: 32 gm
Calories: 575 kcal
Dinner
Two portions of zucchini pasta having lemon cream sauce with one serving of fried broccoli.
Carbohydrate: 41 gm
Protein: 20 gm
Fat: 50 gm
Calories: 633 kcal
Total Calories: 1,701
Day 2
Breakfast
One serving of egg white frittata and one serving of honey grapefruit with banana.
Carbohydrate: 44 gm
Protein: 24 gm
Fat: 23 gm
Calories: 456 kcal
Lunch
One serving of tuna-avocado sandwich with two servings of arugula salad.
Carbohydrate: 51 gm
Protein: 28 gm
Fat: 34 gm
Calories: 604 kcal
Dinner
8 oz of herb and lemon fish and two servings of Lebanese fresh thyme tomato salad.
Carbohydrate: 56 gm
Protein: 54 gm
Fat: 28 gm
Calories: 645 kcal
Total Calories: 1,705
Day 3
Breakfast
One serving of almond raspberry smoothie with four slices of cantaloupe.
Carbohydrate: 45 gm
Protein: 22 gm
Fat: 29 gm
Calories: 509 kcal
Lunch
One serving of chicken and avocado salad and one serving of kiwi berry smoothie.
Carbohydrate: 49 gm
Protein: 37 gm
Fat: 26 gm
Calories: 551 kcal
Dinner
One serving of baby kale and blackberry salad and one serving of zucchini spears.
Carbohydrate: 46 gm
Protein: 22 gm
Fat: 46 gm
Calories: 638 kcal
Total Calories: 1,699
Day 4
Breakfast
One serving of sticky bun chia seed pudding and one serving of papaya flaxseed shake.
Carbohydrate: 38 gm
Protein: 14 gm
Fat: 28 gm
Calories: 446 kcal
Lunch
One serving of tomato and cheese wrap and one serving of cauliflower and tahini.
Carbohydrate: 39 gm
Protein: 20 gm
Fat: 33 gm
Calories: 509 kcal
Dinner
One serving of green bean and kidney bean salad with two servings of cucumber avocado soup.
Carbohydrate: 57 gm
Protein: 54 gm
Fat: 35 gm
Calories: 739 kcal
Total Calories: 1,694
Day 5
Breakfast
One serving of paleo tomato and egg scramble and two servings of apple toast.
Carbohydrate: 47 gm
Protein: 30 gm
Fat: 31 gm
Calories: 575 kcal
Lunch
One serving of quick avocado tuna sandwich and one serving of strawberry and walnut spinach salad.
Carbohydrate: 48 gm
Protein: 44 gm
Fat: 25 gm
Calories: 565 kcal
Dinner
One serving of smoked salmon and broccoli soup and one serving of avocado, strawberry, spinach salad.
Carbohydrate: 48 gm
Protein: 23 gm
Fat: 34 gm
Calories: 556 kcal
Total Calories: 1,696
Tips to Lose Weight During Menopause
Here are some more tips that to lose weight during menopause:
1. Exercise
As you age, your muscle mass decreases while your body fat increases. Regular exercise is the best way to preserve your muscle tone and get rid of extra weight. As per research, aerobics helps reduce extra weight post-menopause [8][9]. It was also found that strength training can improve fat loss in women after menopause [10].
If you find exercising difficult, start with low to moderate activities to help you get used to being physically active and increase the intensity gradually. Some simple ways to get yourself active throughout the day include gardening, short walks, and taking stairs instead of the lift.
2. Prioritize Sleep
It is essential to sleep well to maintain a healthy weight. As per a study, lack of sleep may be associated with altered metabolism in women going through menopause [11]. Sleep deprivation may greatly impact your appetite and body weight.
3. Plan your Meal & Practice Mindful Eating
Planning your meals helps you understand your food’s nutritional quality. Meal planning can limit your unhealthy food consumption and allow you better control over your portion sizes.
Women undergoing menopause tend to eat unhealthily and mindlessly, which eventually results in weight gain. Hence, if you want to stay healthy, stock your pantry with nutritious foods. Avoid snacking on junk food and, instead, adopt mindful eating practices. Mindful eating allows you to recognize your body’s internal cues and needs rather than being influenced by external triggers that lead to unhealthy eating. Mindful eating can also keep you from binge eating and emotional eating episodes.
4. Stop Late Night Snacking
Late-night snacking and binging on unhealthy food can lead to weight gain. Keep healthy snacks handy for such late-night cravings. According to a study, maintaining food logs, regular weight measurements, and exercise can result in substantial weight loss [12].
5. Exercise Portion Control
Maintaining portion control is a valuable strategy for managing your weight, enabling you to carefully determine the right serving sizes to incorporate into your meals.
Sitting at a table instead of eating in front of the TV and measuring your snacks instead eating them directly from the packet can also help control your food intake.
6. Drink Enough Water
Drinking water is essential for general well-being. It is also important for women encountering menopause. Research indicates that drinking enough water helps lose weight because it suppresses appetite. It also helps lose fat deposits by inducing lipolysis, a process of breaking down stored fats. [13][14]
7. Manage Stress
Women often experience stress while undergoing menopause. According to research, stress is linked to weight gain due to increased appetite and slower metabolism [15]. Incorporating stress-busting techniques like meditation, yoga, Tai-chi, deep breathing, and aromatherapy may help alleviate symptoms.
Frequently Asked Questions
What is the fastest way to lose weight during menopause?
Here are some tips that, when followed, can help you lose weight quickly during menopause:
Mindful eating
Regular exercise
Drinking enough water
Curbing your sweet tooth
Including enough fiber into your diet
Limiting your alcohol consumption
Portion control
Reducing your stress levels
Getting enough sleep
What foods should you eat during menopause to lose weight?
You should eat the following foods while wanting to lose weight during menopause.
Calcium and vitamin D-rich foods: Greek yogurt, low-fat milk, cheese, eggs, sardine, salmon, broccoli
Omega 3 fatty acids: Flax seeds, chia seeds, tuna, mackerel
Lean proteins: Poultry, lean beef, tuna, turkey, lentils, tofu, beans,
Green vegetables: Spinach, kale, bok choy, arugula, cabbage, watercress, collard greens, broccoli, cauliflower
Whole grains: Millet, barley, quinoa, bulgur wheat, brown rice, red rice
Healthy fats: Avocado, sardine, mackerel, sardine, tuna, and salmon, different nuts and seeds, and olive oil
Phytoestrogen foods: barley, grapes, green tea, black tea, soybeans, peanuts, flax seeds, plums, berries.
What are four foods to manage menopause?
The four primary foods to manage menopausal symptoms are green vegetables and fruits, lean proteins, whole grains, and dairy products. Besides, food rich in phytoestrogen and healthy fats are also helpful.
Final Words
You should prioritize weight loss during menopause as it can lead to numerous health issues like heart disease, impaired metabolism, reduced bone density, etc. Losing weight during menopause may seem challenging, but a strong mindset can make it happen.
Eating nutritious food, exercising regularly, improving your sleep pattern, yoga, meditation, deep breathing techniques, and reducing stress levels can help promote overall health and well-being throughout menopause and beyond.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
References
Changes in muscle mass and strength after menopause – PubMed. (2009, December 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/19949277/
Silva, T. R., Oppermann, K., Reis, F. M., & Spritzer, P. M. (2021, June 23). Nutrition in Menopausal Women: A Narrative Review. PubMed Central (PMC). https://doi.org/10.3390/nu13072149
Dairy products, yogurts, and bone health – PubMed. (2014, May 1). PubMed. https://doi.org/10.3945/ajcn.113.073056
Flaxseed reduces total and LDL cholesterol concentrations in Native American postmenopausal women – PubMed. (2008, April 1). PubMed. https://doi.org/10.1089/jwh.2007.0359
The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: a consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) – PubMed. (2014, September 1). PubMed. https://doi.org/10.1016/j.maturitas.2014.07.005
Adherence to Mediterranean dietary pattern and menopausal symptoms in relation to overweight/obesity in Spanish perimenopausal and postmenopausal women – PubMed. (2015, July 1). PubMed. https://doi.org/10.1097/GME.0000000000000378
Systematic Review of the Mediterranean Diet for Long-Term Weight Loss – PubMed. (2016, April 1). PubMed. https://doi.org/10.1016/j.amjmed.2015.11.028
Mediterranean Diet Plan – Much, Inc., E. T. (n.d.). Eat This Much, your personal diet assistant. Eat This Much. https://www.eatthismuch.com/diet-plan/mediterranean/
Friedenreich, C. M., Neilson, H. K., O’Reilly, R., Duha, A., Yasui, Y., Morielli, A. R., Adams, S. C., & Courneya, K. S. (2015, September 1). Volume of Aerobic Exercise and Adiposity in Postmenopausal Women. Effects of a High Vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial | Breast Cancer | JAMA Oncology | JAMA Network. https://doi.org/10.1001/jamaoncol.2015.2239
Earnest, C. P., Johannsen, N. M., Swift, D. L., Lavie, C. J., Blair, S. N., & Church, T. S. (2013, April 8). Dose Effect of Cardiorespiratory Exercise on Metabolic Syndrome in Postmenopausal Women. PubMed Central (PMC). https://doi.org/10.1016/j.amjcard.2013.02.037
Conceição, M. S., Bonganha, V., Vechin, F. C., de Barros Berton, R. P., Lixandrão, M. E., Damas Nogueira, F. R., de Souza, G. V., Traina Chacon-Mikahil, M. P., & Libardi, C. A. (2013, September 16). Sixteen weeks of resistance training can decrease the risk of metabolic syndrome in healthy postmenopausal women. PubMed Central (PMC). https://doi.org/10.2147/CIA.S44245
Sleep, Health, and Metabolism in Midlife Women and Menopause: Food for Thought – PubMed. (2018, December 1). PubMed. https://doi.org/10.1016/j.ogc.2018.07.008
Painter, S. L., Ahmed, R., Hill, J. O., Kushner, R. F., Lindquist, R., Brunning, S., & Margulies, A. (2017, May 12). What Matters in Weight Loss? An In-Depth Analysis of Self-Monitoring. PubMed Central (PMC). https://doi.org/10.2196/jmir.7457
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