**Free Recipe Download**
### get it now
### free
## **Weight Loss Boosters Guide & Worksheet**
This guide to **13 weight loss hacks** is a**single source** for strategies **to help you lose the last nagging 10 pounds** or to get you started with insider knowledge about **scientifically proven ways to lose weight** (many you may not have heard before). You will **feel empowered with the right information** to help you reach your weight loss goal!
Search for:
!
**DOWNLOAD MY FREE RECIPE BOOK**
*Need to lose weight? Grab this free recipe book to get you started!*
**DOWNLOAD FREE 10 WAYS
TO EXERCISE WITHOUT A GYM**
*Having trouble getting to the gym? Grab this free guide to help you get started exercising today!*
# Understanding Perimenopause and Menopause
This article is intended to provide you with some important information about perimenopause and menopause, so that you are empowered when you enter this time in your life.  When I was going through these life changes, I noticed that there were few resources available to me.  The good news is that Information availability on this topic has certainly improved in the past several years.  To make it easier for you, I consolidated what I believe to be the most common questions that arise during this time of transition.
## **What are the phases of menopause?**
***Perimenopause.***  Let’s start with perimenopause, which is time that precedes menopause.  Peri means about or around.  This is the time when your body is starting its transition to menopause (when your menstrual cycle ceases for 12 months).   During perimenopause, your ovaries begin producing less estrogen in preparation for no longer releasing eggs.
The decrease in estrogen typically results in various symptoms including irregular periods, vaginal dryness, or hot flashes.  This generally begins in your mid-30s to as late as your mid- 50s.   This time can be relatively short or last for several years.  The average length of perimenopause is about 4 years and generally starts 10 years before menopause.
***Menopause.***  Menopause begins (and is determined retrospectively) once you do not have a menstrual cycle for at least twelve full months.  Basically, you won’t know that you were officially in menopause until you have gone twelve months without having a period.
Post-menopause is referred to as the stage after the twelve full months of not having a menstrual cycle and it lasts until the end of our lives.  You can view it as month thirteen without a period and beyond.
This is a magical time in a woman’s life…wait what?  Magical?  You say, no, I don’t think so.  Well, I am here to tell you that it is.  Why?  Because scientists believe that women may have evolved to protect themselves from excess estrogen exposure which can increase a woman’s risk of cancer.,  It is believed to be our bodies way of protecting itself especially as we are living longer.
## **What are the typical symptoms during perimenopause and menopause?**
Well, let’s look at what symptoms that are common during perimenopause, menopause, and post-menopause.  They may include some or all the symptoms noted below.
* Irregular periods (perimenopause)
* Cessation of periods for 12 months (menopause)
* Vaginal dryness or uncomfortable sex
* Hot/Cold flashes (excessive warmth that spreads usually across the upper body,  which can be followed by feeling chilled)
* Night sweats
* Urinary urgency
* Sleeplessness
* Emotional changes (irritability, mood swings, mild depression).
* Dry skin, dry eyes, or dry mouth.
* People who are still in (perimenopause) may also experience:
  + Breast tenderness.
  + Worsening of premenstrual syndrome (PMS).
  + Irregular periods or skipping periods.
  + Periods that are heavier or lighter than usual.
  + Some people might also experience racing heart, headaches, joint and muscle aches and pains, changes in libido (sex drive), difficulty concentrating, memory lapses (often temporary), weight gain or hair loss or thinning.
The cause of many of these symptoms, is believed to be the hormonal fluctuations that occur as estrogen decreases.  This change is thought to throw off our balance with progesterone and other hormones.  As an example, a common symptom, hot flashes, are believed to occur when decreased estrogen levels cause your body’s thermostat (hypothalamus) to become more sensitive to changes in body temperature. When the hypothalamus thinks your body is too warm, it signals the body to produce a hot flash to cool you down.
The good news is that once a woman enters the post-menopause phase, symptoms like hot flashes tend to get milder or go away for most women.
## **In the meantime, what can you do to reduce the severity of symptoms?**
**Hormone therapy** could be a solution although healthcare providers often recommend only using it for a short period of time and in women under the age of 60.  Risks associated with hormones include blood clots and stroke.  You should check with your doctor if you want to explore this option.
**Regular exercise and meditation** can help with depression and other mood related symptoms as well as improve memory.
**Weight bearing exercise** reduces bone density loss.  Estimates are that the body loses about 3%-8% of its muscle mass each decade starting in our 30s with an accelerated loss over age 60.****
**Mental stimulation** such as crossword puzzles, learning a new skill or reading can also improve concentration and temporary memory lapse symptoms.
**Avoiding Triggers** such as caffeine, spicy foods, alcohol, tight clothing, smoking, stress, and hot weather can help reduce the frequency of hot flashes.
**Nutrition** including eating a diet rich in phytoestrogens (plant-based sources of estrogen like soybeans), whole-grains, flaxseed, chickpeas, and legumes.  See my article “**” for my list of specific foods and strategies that have been shown to help with menopause symptoms.
**Support Groups** can be a huge help emotionally as we connect with other women who are experiencing many of the same things as we are.
****Weight Loss**** for obese women (BMI of 30 or higher) can help reduce the frequency of hot flashes.**,**
Good **Sleep Hygiene** including setting the temperature lower at night, an evening bath, or setting up a wind down routine before bedtime can improve sleep.
As you can see there are many lifestyle and healthcare interventions available to women to support us as we go through this transition from perimenopause to menopause to post-menopause.
References:
1. <
2. <
3. 
4. <
5. <
6. <
7. <
8. <
9. <
10. <
### , , 
## leave a comment
### Leave a Reply 
Your email address will not be published. Required fields are marked \*
Comment \*
Name \*
Email \*
Website
 Save my name, email, and website in this browser for the next time I comment.
 »« 
WELLNESS TO 100  - COPYRIGHT 2022-2023©
# Intermittent Fasting:  How It Can Be a Useful Tool for Weight Loss
Intermittent Fasting can be a useful tool to support disease reversal, longevity and . Leaders in the field like Valter Longo, PhD. have written and spoken about the benefits of intermittent fasting on weight loss, disease reversal and aging. Dr. Longo is the Director of the Longevity Institute at the University of Southern California and author of the book, ,**(1)**
## **What is intermittent fasting?**
Intermittent fasting is a voluntary window of time when you do not eat or drink except for plain water, tea, or coffee.  Essentially you are giving your digestive system a rest during this window.  Humans have always intermittent fasted to some degree because there were periods during our evolution when food was scarce. We had no choice but to eat when food was available.
Additionally there is a natural fasting window when we are sleeping.  At night the body uses this time when it is not digesting food to repair itself.
## **How long should we fast?**
Fasting has been used for thousands of years. It is practiced for its spiritual and health benefits, but it has only been scientifically studied more recently.   According to Dr. Longo, current data suggests that the **safest timeframe to fast is a 12-hour window**.  This means that you eat within a 12-hour time slot, such as between 6 a.m. and 6 p.m., and avoid eating within 3-4 hours of bedtime. This window will give your body time to rest, and for insulin levels to fall. Insulin is our bodies fat storage hormone that is secreted after we eat. It takes sugar from our bloodstream and stores it in our fat, liver or muscle cells. When insulin is low our bodies burn fat for fuel.
Some people choose to extend their fasting period to 14 or 16 hours. As an example, they eat between 8 a.m. or 10 a.m. and 6 p.m.  Still others choose an alternate day fast of skipping eating or reducing calories significantly every other day.  Further, some ascribe to the 5:2 diet, which is a pattern of eating normally for five days of the week, but then restrict food intake to just 500 calories on the two fasting days.
## **Dr. Longo’s Advice**
Don’t skip breakfast. According to a recent article by , “While research hasn’t found an exact connection,  that people who skip breakfast tend to have much higher rates of cancer, cardiovascular disease, and death. They’re also more likely to have worse heart and overall health as well.”
Dr. Longo says “if you’re going to skip a meal, make it lunch or dinner, and definitely nix snacking before bed. Breakfast doesn’t have to be a big ordeal. If you typically wait until midday or later to eat because of time or convenience, it’s easy to incorporate a light breakfast of tea or coffee, plus toast with preserves, into your morning routine.”**(4)**
## **Is fasting right for everyone?**
No.  It is generally not recommended for pregnant or breastfeeding women, children or adolescents to practice intermittent fasting.  Our bodies are undergoing a lot of change during these periods so fasting is best to be avoided without medical supervision.
It is also not recommended for people with certain conditions, such as diabetes or people who take medications for blood pressure or heart disease who may be more prone to electrolyte abnormalities from fasting.
It is also not a good idea for anyone who suffers from body dysmorphia or other psychological or mental health issues.
You should always consult your doctor before considering any type of restricted eating program.
## **Does Intermittent Fasting (IF) work for weight loss?**
Research on Intermittent Fasting (IF) to date has primarily been done in animals or in small group human studies.  According to an  published in February 2021 by Harvard Health, “Studies in humans, almost across the board, have shown that IF is safe and effective, but really no more effective than any other diet.**”**
Depending on the type of fast that you choose, it can be difficult to adhere; however, “a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention…especially **when combined with a nutritious plant-based diet.”(2)**
An article entitled  **(3)** published by the New York Times, stated “There is some new evidence that shows different forms of fasting are not equal — in part because some are easier than others, but also because **some forms of fasting better match our body’s natural circadian rhythm, thus lowering insulin levels, increasing fat-burning hormones and decreasing appetite.** Basically, because our metabolism has evolved to digest food during the day and rest at night, changing the timing of meals to earlier in the day may be beneficial.”
The bottom line for weight loss is that it can be as effective as other calorie restriction diets if sustained.  Over the longer-term the most promising fast seems to be the one that works with our circadian rhythms. An overnight window starting in the early evening appears best. This gives our bodies insulin a chance to drop and fat burning to occur causing us to essentially lose weight while we sleep.
## **Are there other health benefits besides weight loss to IF?**
Yes. Fasting does more than help us burn calories and lose weight. Researchers reviewed dozens of animal and human studies to determine that it can improve metabolism, lower blood sugar levels, reduce inflammation (which can benefit a host of inflammation related issues from arthritis to asthma).**(2)**  It also helps with a process known as autophagy, which is our bodies way of removing damaged cells.  Fasting has even been shown to lower cancer risk and enhance brain function.(2)
## **Conclusion**
Intermittent Fasting (IF) can be as effective as other calorie restriction programs and a useful tool for weight loss.  It also has a host of other benefits to human health.  The most common type of IF, and likely the one that is most sustainable for long-term weight loss is the overnight fast, which starts 3-4 hours before bedtime.  This type seems to align best with how our bodies evolved giving us time to rest, repair and burn calories!
**Sources:**
1. **
4. #6.-Dont-skip-breakfast