I agree breaking down these myths. One other viewpoint about food choices. In Traditional Chinese Medicine each food has a thermal property ranging from hot, warm, neutral, cool, and then to cold. Alcoholic spirits, and spicy peppers are hot, no surprise, but so is trout! Most plant foods range from cold to neutral with some long-growing-season root crops being warm. Many meats are warm, some neutral and a few hot. East Asian diets have been thought to be better due to phytoestrogens in soy and a few other foods, but I think that it is because they are plant-based. Because of long-standing tradition, food choices are probably not very spicy for women who have hot flashes. I write about it in my blog, Feeling the Heat, and on my website, www.hotflashdiet.com.
I don't think people are saying cut all carbs but rather cut simple carbs. Belly fat is associated with metabolic syndromes. When estrogen is reduced and progesterone diminish our insulin sensitivity is reduced too making us prone to insulin resistance. Adding weight is crucial in menopause because it help regulate blood glucose and protect the bones from calcium loss.
Thanks for your comment. Some people are saying to cut all carbs, which is unnecessary. I agree that belly fat is related to worse health and that menopause makes insulin sensitivity more likely. How does adding weight help regular blood glucose? Is that what you meant to say?
Yes, muscle help with insulin in two ways. First when you do muscle training you use a lot of glucose to build muscle mass. second muscle take glucose into their cells independent of insulin.
I agree breaking down these myths. One other viewpoint about food choices. In Traditional Chinese Medicine each food has a thermal property ranging from hot, warm, neutral, cool, and then to cold. Alcoholic spirits, and spicy peppers are hot, no surprise, but so is trout! Most plant foods range from cold to neutral with some long-growing-season root crops being warm. Many meats are warm, some neutral and a few hot. East Asian diets have been thought to be better due to phytoestrogens in soy and a few other foods, but I think that it is because they are plant-based. Because of long-standing tradition, food choices are probably not very spicy for women who have hot flashes. I write about it in my blog, Feeling the Heat, and on my website, www.hotflashdiet.com.
Thank you for this, Leslie. It is very interesting. I look forward to your book!
I don't think people are saying cut all carbs but rather cut simple carbs. Belly fat is associated with metabolic syndromes. When estrogen is reduced and progesterone diminish our insulin sensitivity is reduced too making us prone to insulin resistance. Adding weight is crucial in menopause because it help regulate blood glucose and protect the bones from calcium loss.
Thanks for your comment. Some people are saying to cut all carbs, which is unnecessary. I agree that belly fat is related to worse health and that menopause makes insulin sensitivity more likely. How does adding weight help regular blood glucose? Is that what you meant to say?
Yes, muscle help with insulin in two ways. First when you do muscle training you use a lot of glucose to build muscle mass. second muscle take glucose into their cells independent of insulin.
Now I understand. You meant gaining muscle, not just weight. Thanks for clarifying!
Great summary! I’ve found adding training to cardio makes a ton of difference at this stage of life.
It sure does! I do more resistance training than ever now.