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You Don’t Have To Put On Holiday Weight | 3 Tips To Manage It

Menopause-and-Wine

It’s the time of year that’s famous for over-indulging and leaving us with a little bit of extra holiday weight. All the result of filling our belly and imbibing lots of ‘merry juice’.

And it’s all part of the fun and games, isn’t it?

In fact, according to The National Library Of Medicine, several studies have shown that from the end of November through to the second week of January adults put on .4-0.9kg1.

christmas-dinner
Photo by Nicole Michalou @pexels

But just because it’s open slather for partaking in treats we usually wouldn’t, it doesn’t necessarily mean your dress will feel tighter.

Granted though – it might. Let’s be honest, as the science shows, it’s not uncommon to gain a kg or two during the holidays. But the good news is you can nip it in the bud!

And it doesn’t mean you have to hide away and say no to everything.

Woman-with-BBQ-food

Indeed, if you’re down under as many of you are, it’s summertime and crunchy, colourful salads are plentiful. In addition, veggie gardens and fruit trees are laden with goodness. And an icy cold sparkling water (or a lime mojito mocktail) is the perfect warm-weather drink.

What’s more, summer’s bounty provides all the things your midlife, peri/menopausal body thrives on.

Here are 3 tips for nipping the indulgence day kgs in the bud:

1.  Be mindful

holiday-weight-gain
Photo by Cottonbro @pexels

We talk a lot about mindfulness to help manage stress-y symptoms. The truth is, it’s also a good habit to get into for managing your holiday weight.

Make a conscious decision about what you will and won’t have and don’t deny yourself some treats. But ensure you make a big deal of them, really suck the juice out of your experience.

You might like Science Says: Mindfulness Aids Menopausal Signs

2. Know your PPFFs

You don’t need to throw everything out the window in favour of the festive season. Indeed, sticking to your PPFF guidelines of phytoestrogens, protein, fat and fibre will keep you sated. And you’ll be more inclined to eat just one chocolate rather than the entire box!

You might like How Food Can Help You Have Your Best Menopause | Meet PPFF

3. Remember to move your body

All of that lovely food might be sending your insulin into a bit of disarray. Blood sugar rises every time you eat anyway but when you choose things that aren’t for your best health it may stay elevated. This is something that you want to avoid at all costs. Exercise will help to stabilise it. Heck, even going for a walk after your big meal will do this. So try to avoid having a nap after lots of food and head out for a walk instead.

Tip: alcohol (bubbles!), salty foods (chips and nuts) and ‘all the things’ can contribute to bloating.

woman-walking-the-beach
Photo by Kindel Media @pexels

Conclusion

The festive season is synonymous with indulging and it can lead to putting on a kg or two. However, you can put some steps in place to minimise holiday weight gain.

Furthermore, some of those treats can lead to bloating so you’ll want to support your gut health., Our prebiotic/probiotic Happy Go Tummy® will help you out here. 

But remember, the most important thing is that you enjoy the holidays.

Listen to your body and know that you can get back on track in a few days.

And if you want some extra help go to our Learn section here.

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References:

Díaz-Zavala RG, Castro-Cantú MF, Valencia ME, Álvarez-Hernández G, Haby MM, Esparza-Romero J. Effect of the Holiday Season on Weight Gain: A Narrative Review. J Obes. 2017;2017:2085136. doi: 10.1155/2017/2085136. Epub 2017 Jul 4. PMID: 28744374; PMCID: PMC5514330.

Main photo by Nicole Michalou @pexels
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Post-menopause


This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.

Perimenopause

Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.