Aug 23, 2019

Is your hair the only thing that’s getting thinner in Menopause?

Aug 23, 2019

Is your hair the only thing that’s getting thinner in Menopause?

 

Before I bamboozle you with the technical steam roller that’s called middle-aged hormones, let me reassure you that you are not alone. The combination of declining hormone levels as we age can create the perfect storm of issues that can lead to feeling fat, frumpy and past our sell by date!

 

The good news is that once you reach middle age you don’t have to disappear into elastic waistbands, tight perms, and crimplene skirts – we can still be sexy, hot mamas… we are far from dead!  Let me simplify the complex scientific principles into easy to digest explanations of some of our most important hormones, so you can start manipulating them to your favour and continue being the best version of you well into the second half of your life.

 

The science-y stuff that’s frigging up your hormones and your weight:

 

Oestrogen

As we age this hormone declines. In our lives it impacts reproduction, periods, insulin sensitivity (how our body utilises and responds to the sugar and carbs we eat), bone health, appetite and weight gain. So, if you are reading this and you are affected by weight gain, fatigue and lack of motivation, you will need to learn how to offset the adverse effects of age-related oestrogen decline for better health.

 

Testosterone

Even though this is considered a male hormone it is an androgen which plays a role in both men and women, including muscle, bone and hair growth. Age-related decline can lead to loss of libido, depression, fatigue and weakness.

 

Insulin

This hormone is like the mafia godfather when it comes to decisions on fat storage and metabolism. Cells in the pancreas secrete insulin. Once we eat foods containing sugar our blood sugar rises & insulin then kicks into gear by taking the sugar out of the blood and channelling it into the storage compartments in the body to provide energy for later use. It’s a complicated hormone and this is just the bare bones of its complex effects.

 

Thyroid

This hormone regulates how much energy your body produces, uses and how the body metabolises protein, carbohydrates and fat. When this is not operating normally it can lead to Hypothyroidism which can lead to weight gain, sluggishness, fatigue and even brain fog. Hyperthyroidism can lead to issues like sweating, muscle rigidity, difficulty sleeping, weight loss and hunger. So, it’s quite clear how important optimal thyroid hormone levels are for regulating fat mass and fat metabolism, and this hormone declines with age.

 

Here are some actionable steps for optimising hormones:

 

Oestrogen

  • Exercise with high intensity as well as getting your 10K steps per day.
  • Use weight-bearing exercises which will improve insulin sensitivity and increase strength and resilience of bones.
  • Carefully monitor your food intake. Stop eating large portions, and remember NOT to portion match with your male partner.

 

Testosterone

  • Be consistent with an exercise, don’t dip in and out.
  • Train with weights a few times a week and do exercise that challenge your cardiovascular system ie; get a sweat on.
  • Don’t starve yourself. Chronic calorie restriction can impact circulating testosterone. If you do cycle calories don’t forget diet breaks and re-feeds.

 

Insulin

  • Improve food quality by increasing more complex carbohydrates, eating more lean protein and high fibre veg.
  • Cut back on highly processed junk foods.
  • Research show that periodic fasting can improve elevated blood glucose levels thus assisting with reversing insulin sensitivity.
  • Exercise encourages the muscles to contract and channel glucose into the muscle tissue, this allows insulin to take a break and helps with sensitivity to his hormone.

 

Thyroid

  • As we age the hormone declines warranting additional effort to counteract its adverse effects.
  • Avoid chronically restricting diets. Severe calorie restriction reduces production of the thyroid hormone which can negatively impact your metabolism.
  • Increase activity levels, unfortunately it’s incorrect to suggest slowing down as we get older. I advise my clients that they have to work harder to get results as we get age. Try new and interesting activities to get you moving your body in different ways.
  • Try not to eat the majority of your calories from processed carbs. Remember that eating healthily does not entitle you to get leaner, it is eating less calories that governs weight loss.

 

Always seek the advice of your GP if you are worried about your hormonal health.

 

If you are Over 40 and really struggling with your weight and diet and need guidance on the correct exercises to help you get leaner, healthier and stronger then I can recommend my “Over 40 Lean & Strong Program

It helps stabilise changing female hormones, encouraging the body to boost metabolism and reignite the burning of body fat through an appropriate nutrition and exercise program.

Readers can get 50% off by using discount code LEAN50

 

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Who is
Tara Grimes

Tara is one of Ireland’s top Fitness & Weight Loss Experts.

Tara is a Certified Nutritionist and Accredited Personal Trainer who has helped transform thousands of clients in Ireland and the UK and her online business is now helping many more clients across the world. She runs several online businesses from her base in N.Ireland and distributes 100,000s of her popular weight loss meals to customers across the country.

A mum of 4, who is passionate about Women’s Health and Fitness, she knows exactly how to help women of every age get Leaner, Fitter and Stronger. Tara’s companies employ top-level performance coaches and she has a team of registered nutritionists providing support for online clients across the globe. Tara has been recruited by Bluechip companies to provide in-house employee Health & Wellness packages, consulted with Government Departments on Nutrition & Weight Management and worked with professional sports teams & elite athletes improve their Performance Nutrition.

Tara has extensive qualifications including, BA(Hons) Degree from University Of Ulster and MSc from Queens University, Belfast.  She is also a Certified MNU Nutritionist helping Clinical Populations improve their overall health. She features in top publications and is a guest writer for many health publications.

Transforming Women’s bodies and health is Tara’s specialist area. She has created an amazing community of followers and clients across the world and her Fat Loss and Fitness Programs specialise in Female Fat Loss & Health, Over 40’s Fat loss and how to manage & Optimise changing hormones. Fitness programs for all levels and all incomes. She has programs to suit everyone, no matter what their starting level is at.

Her business is based entirely on the success of her clients.

*By following a plan or by following advice provided by Tara Grimes Fitness, you assume such risks and waive and release any claim which you may have against Fitness 31 Ltd. as a result of any future injury or illness as a result of the use or misuse of any program. You also claim responsibility for any adverse effects that result from the use of recipes and/or information in a plan.

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