Menopause signs? Bloated tummy? Low temper? The consultants are right here to assist reply your have to know well being questions
Getting a GP appointment is anxious at the most effective of instances so many well being questions usually go unasked and unanswered.
The Healthista group have collated a couple of of probably the most urgent well being questions, issues and queries which have popped into our inboxes, and requested a couple of consultants we’ve been working with to reply them….
Well being Query #1 How do I do know if I’m menopausal?
‘Apart from going to see your GP or Gynaecologist and getting an FSH (Follicle follicle-stimulating hormone check) hormone check, which is kind of arduous to diagnose as it may be totally different for each girl,’ says Dr Jo Bailey, menopause specialist Marketing consultant Gynaecologist working with new vaginal health brand VJJ Health.
‘An excellent information can also be the age of a girl’s mom, as this tends to be of the same age.
‘There’s a assortment of signs that may final for years, reminiscent of irregular durations, sleep disturbances, night time sweats, temper swings, joint ache, reminiscence fog, and decreased libido, to call a couple of.
‘It’s finest to go and discuss to your Physician and, ideally, a Menopause GP or prepare to see a gynaecologist.’
READ MORE: How to look after your Bone & Muscle Health during Menopause
Well being Query #2 What meals can I eat to assist stability my hormones?
‘Following an lively and wholesome way of life will make sure you preserve a standard weight and create the best surroundings for normal hormone manufacturing,’ explains Aimee Bonbon, nutritionist for the moral complement model Viridian and creator of The Menopause Journal.
‘A balanced, vibrant, and nutrient-dense whole-food weight loss program is required to make sure the physique has all the mandatory vitamins, reminiscent of important fatty acids, magnesium, and vitamin B6, for hormone manufacturing and stability.
‘Important fatty acids, specifically omega 3 which has anti-inflammatory properties, is present in oily fish, in addition to seeds and nuts. Inexperienced leafy greens are wealthy in magnesium, whereas Vitamin B6 is present in fish, animal sources and fortified cereals.
Excessive sugar within the weight loss program can result in elevated irritation
‘Purpose to cut back intakes of salt and refined sugar from extremely processed meals as salt results in elevated fluid retention which in flip can enhance blood strain and exacerbate bloating in those that endure with this as a symptom resulting from hormone imbalance.
‘Excessive sugar within the weight loss program can result in elevated irritation, which is related to worsening pre-menstrual syndrome (PMS) signs; moreover, excessive sugar consumption negatively impacts vitality ranges, in flip affecting temper.
‘It is usually suggested to cut back alcohol consumption as excessive ranges of alcohol consumption have been related to hormonal irregularities.
‘The little-known spice ‘saffron’ has a wealth of analysis behind it, particularly in relation to PMS and low temper regarding hormone imbalance – as little as 30mg each day of saffron extract has proven to enhance widespread signs related to PMS and meals cravings.’
READ MORE: Do you have stress belly?
Well being Query #3 Why do I wrestle to drop extra pounds round my tummy?
‘Stress can contribute to stomach fats due to elevated cortisol ranges, the rationale this accumulates within the stomach is as a result of it’s near the liver the place it may be transformed again to vitality rapidly if wanted,’ says Rob Hobson, registered and sports activities nutritionist with sports activities model Healthspan Elite, and creator of recent e book Unprocess Your Life.
‘Some folks, reminiscent of apple-shaped girls, are predisposed to hold extra weight round their center.
‘Menopause additionally causes weight to hold across the center, thickening waistlines, and it is because oestrogen drops, inflicting fats cells to enlarge as they try to provide extra oestrogen – this fats accumulates across the center versus hips and thighs.
You possibly can’t goal fats loss by physique space
‘Insulin resistance may also play a job as increased insulin ranges within the blood promote fats storage.
‘Metabolic charge may also decelerate with age as muscle mass decreases, so it is very important embrace weight-bearing train into your train regime.
‘You possibly can’t goal fats loss by physique space, so the identical rule applies to anybody else attempting to drop extra pounds. A weight loss program wealthy in plant meals excessive in fibre, together with fruits reminiscent of apples and pears, greens, wholegrains, and legumes.
‘Fibre helps to fill you up and bulk out meals. Protein can also be necessary for satiety so persist with lean proteins reminiscent of poultry, tofu, or fish. Wholesome fat are necessary to assist cut back irritation within the physique in addition to maintain you feeling full between meals. These fat embrace avocado, olive oil, oily fish, nuts, and seeds.’
Well being Query #4 Why can’t I get a flat abdomen via train?
‘You possibly can drop extra pounds by simply exercising, however finally, how outlined you look depends on how good your diet is,’ explains London PT Will Duru.
‘Coaching abs received’t get you abs, but it surely’ll strengthen your core muscle tissues if completed accurately, however to see your six pack you’ll have to observe what you eat and be on a calorie deficit (consumption much less energy than you burn each day) – utilizing apps like MyFitnessPal might help monitor this.
‘To construct lean muscle general, I’d advise specializing in compound workout routines utilizing the barbell to do squats, deadlifts, shoulder press, and bent over row etc- maintain the units between 4 to five units for every train and eight to 12reps with progressive overload to construct energy and muscle.’
READ MORE: 5 common health conditions that can affect your mood
Well being Query #5 Why do I endure from low temper extra usually than my accomplice?
‘There could also be a number of the reason why you end up experiencing low temper,’ says Viridian Nutritionist Aimee Benbow.
‘Hormonal imbalance resulting in PMS signs, which embrace temper swings, are quite common in girls and it’s estimated that as much as 75 per cent of girls expertise PMS to a point.
‘These temper swings happen because of the fluctuations in hormone ranges simply earlier than your interval, however the full menstrual cycle entails many modifications in hormone ranges all through the cycle, which might impression our temper.
‘One other reason behind poor temper perhaps resulting from a dietary deficiency – vitamins reminiscent of magnesium and vitamin B6 have been researched together to help low temper and despair.
‘Ladies with PMS have been proven to have low purple blood cell magnesium content material in comparison with girls who don’t have PMS.
‘Research carried out utilizing the mix of magnesium and B6 discovered that, in comparison with placebo, there was a major impression on PMS signs together with cravings, water retention and anxiousness.
the total menstrual cycle entails many modifications in hormone ranges all through the cycle
‘Vitamin B6 has additionally been investigated in quite a few research for its advantages on temper and specifically depressive signs which can be related to PMS.
‘Supplementing with minerals like Magnesium may assist to stabilise temper and alleviate signs of stress and anxiousness while additionally balancing fluid ranges to make sure optimum hydration.
‘Vitamin B6 might help with signs together with irritability and may be taken as a complement or via the weight loss program in meals like fish, poultry, potatoes, fruit, and fortified cereals.
‘Sub-optimal Vitamin D ranges have additionally been linked to poor cognitive operate and low temper – guaranteeing good ranges of solar publicity and supplementation throughout the winter months will stop low ranges of vitamin D and in flip positively impression temper.
‘This may very well be right down to a variety of factions. One may very well be a hormone imbalance, or it may very well be resulting from weight loss program and a scarcity of important vitamins in your weight loss program which might trigger low temper, even one thing as little as vitamin D may cause low temper.’
READ MORE: Bloated stomach? 5 common causes of bloating and how to help
Well being Query #6 Can I develop lactose intolerance in later life?
‘Sure, that is potential,’ says Healthspan Elite Nutritionist Rob Hobson.
‘Lactose intolerance happens when your physique shouldn’t be producing sufficient lactase, which is the enzyme wanted to digest lactose (the sugar present in milk and dairy merchandise).
‘This could occur resulting from main lactase deficiency, a genetically programmed gradual lower in lactase manufacturing after childhood, resulting in signs in adolescence or maturity.
‘It might additionally outcome from secondary lactase deficiency, the place sickness, harm, or surgical procedure involving the small gut, reminiscent of Crohn’s illness, celiac illness, and gastroenteritis, reduces lactase manufacturing.
‘Sure ethnic and racial teams, together with East Asian, West African, Arab, Jewish, Greek, and Italian, have increased charges of lactose intolerance.
‘Moreover, as folks age, their digestive programs change, and lactase manufacturing naturally declines, contributing to lactose intolerance in older adults.’
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