Menopause symptoms? Bloated stomach; Low mood? Experts are here to help answer your need to know health questions
Getting a doctor’s appointment is stressful at best, so many health questions often they remain unanswered and unanswered.
The Healthista team rounded up some of the most pressing health questions, concerns and queries that have popped up in our inbox and asked some of the experts we’ve been working with to answer them….
Health Question #1 How do I know if I’m in menopause?
“Other than going to see your doctor or gynecologist and getting an FSH (Follicle follicle-stimulating hormone test), which is very difficult to diagnose as it can be different for every woman,” says Dr Jo Bailey, Menopause Specialist Working Consultant Gynaecologist. with new ones bay health brand VJJ Health.
“A woman’s mother’s age is also a good guide, as she tends to be of a similar age.
“There is a collection of symptoms that can last for years, including irregular periods, sleep disturbances, night sweats, mood swings, joint pain, memory fog and decreased libido, to name a few.
“It’s best to go and talk to your GP and ideally a menopause doctor or arrange to see a gynaecologist.”
READ MORE: How to take care of your bone and muscle health during menopause
Health Question #2 What foods can I eat to help balance my hormones?
“Following an active and healthy lifestyle will ensure you maintain a normal weight and create the right environment for regular hormone production,” explains Aimee Benbow, nutritionist for the ethical supplement brand. Viridian and its author The Menopause Journal.
“A balanced, colorful and nutrient-dense whole grain diet is needed to ensure the body has all the necessary nutrients, such as essential fatty acids, magnesium and vitamin B6, for hormone production and balance.
“Essential fatty acids, especially omega-3s that have anti-inflammatory properties, are found in oily fish, as well as seeds and nuts. Green leafy vegetables are rich in magnesium, while vitamin B6 is found in fish, animal sources and fortified cereals.
High sugar in the diet can lead to increased inflammation
Aim to reduce your intake of salt and refined sugar from highly processed foods, as salt leads to increased fluid retention which in turn can increase blood pressure and worsen bloating in those who suffer from it as a symptom of hormonal imbalance.
“A high sugar content in the diet can lead to increased inflammation, which is associated with worsening premenstrual syndrome (PMS) symptoms. In addition, high sugar intake negatively affects energy levels, which in turn affects mood.
“It is also recommended that you reduce your alcohol intake, as high levels of alcohol consumption have been associated with hormonal abnormalities.
“The little-known spice ‘saffron’ has a wealth of research behind it, especially in relation to premenstrual syndrome and low mood associated with hormonal imbalance – as little as 30mg daily of saffron extract has been shown to improve common symptoms associated with PMS and the desire to eat.’
ALSO READ: Stressed Tummy?
Health Question #3 Why Do I Struggle to Lose Weight Around My Belly?
“Stress can contribute to belly fat due to increased cortisol levels, the reason it accumulates in the belly is because it’s close to the liver where it can be converted back into energy quickly if needed,” says Rob Hobson, registered and sports nutritionist with sports brand Healthspan Eliteand author of the new book Unprocess your life.
“Some people, like apple-shaped women, are predisposed to carry more weight around their waist.
“Menopause also causes weight to shift to the waist, fattening the waist, and this is because estrogen drops, causing fat cells to enlarge as they try to produce more estrogen – this fat accumulates in the waist as opposed to the hips and thighs.
You can’t target fat loss by body area
“Insulin resistance may also play a role as higher blood insulin levels promote fat storage.
“Metabolic rate can also slow with age as muscle mass declines, so it’s important to include weight-bearing exercise in your exercise program.
“You can’t target fat loss by body area, so the same rule applies to anyone else trying to lose weight. A diet rich in high-fiber plant foods, including fruits such as apples and pears, vegetables, whole grains, and legumes.
“Fiber helps fill you up and bulk up your meals. Protein is also important for satiety, so stick to lean proteins like poultry, tofu or fish. Healthy fats are important to help reduce inflammation in the body, as well as keep you full between meals. These fats include avocados, olive oil, oily fish, nuts and seeds.”
Health Question #4 Why can’t I get a flat stomach through exercise?
“You can lose weight just by exercising, but ultimately, how defined you look depends on how good your diet is,” she explains. London PT Will Duru.
“Working out your abs won’t make you abs, but it will strengthen your core muscles if done right, but to see your six pack you need to watch what you eat and be in a caloric deficit (take in fewer calories than you burn daily ) – using apps like MyFitnessPal can help track this.
“To build lean muscle mass overall, I would advise focusing on compound exercises using the barbell to do squats, deadlifts, shoulder presses and bent over rows, etc. to build strength and muscle.”
READ MORE: 5 Common Health Conditions That Can Affect Your Mood
Health Question #5 Why do I suffer from bad moods more often than my partner?
“There could be a number of reasons why you find yourself dealing with low mood,” she says Viridian Nutritionist Aimee Benbow.
“Hormonal imbalance leading to PMS symptoms, which include mood swings, is very common in women and it is estimated that up to 75 percent of women experience PMS to some degree.
“These mood swings happen because of fluctuations in hormone levels just before your period, but the full menstrual cycle involves many changes in hormone levels during the cycle, which can affect our mood.
“Another cause of low mood can be due to a nutritional deficiency – nutrients such as magnesium and vitamin B6 have been researched in combination to help low mood and depression.
“Women with PMS have been shown to have low red blood cell magnesium compared to women without PMS.
“Studies conducted using the combination of magnesium and B6 found that, compared to placebo, there was a significant impact on PMS symptoms, including cravings, water retention and anxiety.
the full menstrual cycle involves many changes in hormone levels throughout the cycle
“Vitamin B6 has also been investigated in numerous studies for its benefits on mood and particularly depressive symptoms associated with PMS.
“Supplementing with minerals such as magnesium could help stabilize mood and relieve symptoms of stress and anxiety, while balancing fluid levels to ensure optimal hydration.
“Vitamin B6 can help with symptoms such as irritability and can be taken as a supplement or through the diet in foods such as fish, poultry, potatoes, fruit and fortified cereals.
“Suboptimal vitamin D levels have also been linked to poor cognition and low mood – ensuring good levels of sun exposure and supplementation during the winter months will prevent low vitamin D levels and in turn positively affect mood.
“This could be due to a number of factions. One can be a hormonal imbalance or it can be due to diet and a lack of vital nutrients in your diet that can cause a bad mood, even something as low as vitamin D can cause a bad mood.”
ALSO READ: Bloated Stomach? 5 common causes of bloating and how to help
Health Question #6 Can I develop lactose intolerance later in life?
“Yes, that’s possible,” he says Healthspan Elite Nutritionist Rob Hobson.
“Lactose intolerance occurs when your body does not produce enough lactase, which is the enzyme needed to digest lactose (the sugar found in milk and dairy products).
This can occur due to primary lactase deficiency, a genetically programmed gradual decrease in lactase production after childhood, leading to symptoms in adolescence or adulthood.
“It can also result from secondary lactase deficiency, where disease, injury or surgery to the small intestine, such as Crohn’s disease, celiac disease and gastroenteritis, reduces lactase production.
“Certain ethnic and racial groups, including East Asians, West Africans, Arabs, Jews, Greeks and Italians, have higher rates of lactose intolerance.
“Additionally, as people age, their digestive system changes and lactase production naturally decreases, contributing to lactose intolerance in older adults.”
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