Category: Wellness

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Wellness

Menopause and Weight Gain: A Guide for Indian Women

There are 5 foods that can help keep weight gain in check, apart from good sleep and regular activity.

Team Metrognome | editor@themetrognome.in

Menopause is a natural phase in every woman’s life, marking the end of the monthly menstrual cycle and a significant shift in hormonal balance. For many women, this stage often brings with it the unwelcome issue of weight gain, particularly around the abdomen. The issue becomes even more crucial for Indian women, who may not find the time or resources to shift the excess weight effectively.

Understanding why menopause causes weight gain and how to manage it can help women navigate menopause with confidence and vitality.

Why Does Menopause Lead to Weight Gain?

The hormonal changes during menopause, especially a decline in estrogen levels, play a pivotal role in altering metabolism and fat distribution. Here are some key reasons why weight gain occurs:

  1. Slower Metabolism: After your 40s, the body’s metabolic rate naturally slows down, making it easier to gain weight.
  2. Hormonal Shifts: Reduced estrogen levels can lead to fat being stored more in the abdominal area, followed by the hips and thighs. Fat is also stored in the lower back and arms.
  3. Loss of Muscle Mass: Aging leads to sarcopenia, or the loss of muscle mass, which further reduces calorie-burning capacity.
  4. Increased Stress and Sleep Disturbances: Many women experience heightened stress or insomnia during menopause, which can increase cortisol levels and lead to weight gain.
  5. Lifestyle Factors: Reduced physical activity and dietary habits often contribute to weight gain during this phase.

The Impact of Menopausal Weight Gain

Carrying excess weight during menopause is not just a cosmetic concern. It can increase the risk of several health issues, including:

  • Cardiovascular diseases
  • Type 2 diabetes
  • Osteoarthritis
  • Certain cancers

Addressing menopausal weight gain involves a combination of dietary changes, physical activity, stress management, and adequate sleep. Focusing on nutrient-rich foods that support metabolism and hormonal balance is a great place to start.

5 Foods to Eat to Reduce Menopausal Weight Gain

  1. Flaxseeds
    • Why They Work: Flaxseeds are rich in lignans, which are plant-based compounds that can mimic estrogen and help balance hormones. They are also high in omega-3 fatty acids and fiber, aiding digestion and reducing cholesterol levels.
    • How to Use: Add ground flaxseeds to smoothies, yogurt, or sprinkle over salads and rotis.
  2. Leafy Greens
    • Why They Work: Spinach, fenugreek leaves, and other leafy greens are low in calories and high in nutrients like calcium, magnesium, and vitamin K, which are essential for bone health. Their high fiber content helps control hunger and support weight management.
    • How to Use: Incorporate them into dals, parathas, or make a fresh green smoothie.
  3. Curd (Yogurt)
    • Why It Works: Curd is a probiotic-rich food that promotes gut health. A healthy gut can improve digestion and reduce inflammation, both of which are crucial for managing weight. Curd is also a great source of calcium, essential for maintaining bone density.
    • How to Use: Enjoy a bowl of curd with meals or as a mid-day snack topped with fruits or seeds.
  4. Lentils and Legumes
    • Why They Work: Dal, chickpeas, kidney beans, and other legumes are packed with plant-based protein and fiber, which help maintain muscle mass, keep you full, and stabilise blood sugar levels.
    • How to Use: Include them in traditional Indian dishes like dals, curries, or salads.
  5. Nuts and Seeds
    • Why They Work: Almonds, walnuts, sunflower seeds, and chia seeds are excellent sources of healthy fats, protein, and micronutrients like magnesium and zinc. These nutrients support hormonal health and reduce cravings.
    • How to Use: Snack on a handful of mixed nuts or add seeds to your morning porridge or desserts.

Tips to Enhance Weight Management During Menopause

  1. Stay Active: Incorporate strength training, yoga, or brisk walking into your routine to build muscle and boost metabolism.
  2. Hydrate Well: Drink plenty of water to flush out toxins and stay energised.
  3. Prioritise Sleep: Aim for 7 to 8 hours of quality sleep to regulate cortisol levels and support metabolism.
  4. Practice Mindful Eating: Avoid overeating by paying attention to hunger cues and savouring meals without distractions.
  5. Manage Stress: Engage in meditation, deep breathing, or hobbies to keep stress levels in check.

Embracing Menopause with Positivity

Menopause is a time of change, but it can also be a time of growth and self-discovery. By making informed dietary choices and embracing a healthy lifestyle, you can manage menopausal weight gain effectively and enjoy this phase of life with vigour and grace.

Remember, it’s not just about losing weight but about feeling your best. Start small, stay consistent, and celebrate your journey toward a healthier you.

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Wellness

5 facts for menstrual cup beginners

Fed up of constant irritation ‘down there’ and sore skin arising from use of sanitary napkins, Aishwarya Chandra* (36) decided to ditch tampons and choose menstrual cups for her monthly cycle. The Mumbai-based copywriter says, “Even tampons are not without risks, though they didn’t cause rashes like pads. My doctor warned me not to keep one on for more than four hours. Plus, they are as polluting as sanitary pads.” Looking for yet more alternatives, Chandra stumbled upon the menstrual cup – and her periods have never been the same since.

“I love the convenience and how clean the period is with the cup,” says Renuka Sukhija (29), who has been using the cup for about five years now. “It’s cost-effective, requires a small space, can be used anywhere at any time, and ensures a happy, hassle-free period. But I struggled initially to get it right.”

If you’re about to use the menstrual cup or have just started using it and find it difficult to use, read on to know 5 things about it:

#1 The ‘punch down’ fold is the best. You cannot just insert the cup inside the body – it must be folded in a way that ensures the entire contraption is inside the body before it can open and complete the seal. There are about 10 known folds for the cup, but the ‘punch down’ or ‘diamond’ fold is the best for beginners. It has a point on one side which helps the cup enter the vaginal canal easily. Just make sure you hold the fold in place till you have inserted the cup fully, then rotate it so that it opens and locks the seal.

#2 A hard or semi-hard cup is best. Most women think they should choose a soft cup. After all, the vagina is a delicate organ and you don’t want to end up injuring yourself. However, it is a myth that a hard cup will cause injuries. The menstrual cup is made of medical grade silicone and a harder variant might not feel as comfortable going in as a soft cup, but it will open fully once inside. A soft cup, on the other hand, may not open fully. A cup that doesn’t open fully inside the body cannot complete its seal, and hence, cannot collect the blood properly.

#3 Be prepared to use a pad or liner as backup initially. It takes about three to five periods for most women to fully understand how to use the cup. Some women might get it right in the first period itself. But if you haven’t yet understood how to insert or remove it properly, continue practicing and also use sanitary pads or liners as a backup to catch any unexpected spills.

#4 Removing it is tricky at first. Most women are able to remove the cup easily by pinching its base and simply pulling it out of the body. However, others struggle to break the seal and might panic. In the worst case, you might need a gynaecologist to remove the cup from your body. But meanwhile, try and pass a stool or urine to relax the area. Next, reach in and hold the stem of the cup with the fingers of your left hand and use two fingers of your right hand to reach inside the body along the wall of the cup. When you reach the rim of the cup, press down on it firmly to break the seal. Now slide the cup out and empty it.

#5 Clean it every day, and once again after your period is over. Though the menstrual cup is safe to keep inside the body up to 12 hours before you empty it and use it again, it is better to sanitise it once every day before use. Most cups can simply be put in a container of boiling water for a few minutes to become ready for use. Some brands offer a sanitising cup and cleaning solution. Be sure to clean the cup after the period is over, and to dry it completely before storage. Never use bathing soap to clean the cup.

(featured image courtesy https://health.osu.edu/health/sexual-health/can-menstrual-cups-help-you-get-pregnant)

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Wellness

Cosy season’s here – Here’s how you pick the right comforter

African American Man Sleeping Hugging Pillow Resting Lying With Eyes Closed In Comfortable Bed In Bedroom At Home. Rest And Napping, Recreation, Bedtime Concept. Panorama

Warm and cosy, they go around you like a hug on a cold night. We’re talking about comforters! Comforters are a much-needed bedding accessory this season, when the weather vacillates between cold and pleasant and it even rains on some nights. But most people feel suffocated and hot inside a comforter. This happens when it’s not the right one for the temperature, and even your skin.

This article has some useful tips for picking the perfect comforter, no matter the season.

* Buy only at the right time of the year.

Comforter prices rise during the monsoon and winter months due to high demand. If you want one at a reasonable price, buy it when people are not thinking of them at all – the summer season is the best time to do this. And yet, top brands know that many customers do this, so they offer year-round price reduction with discounts and attractive offers. Another good time to buy is during the festive season, when there are sales and discounts galore.

* Discard the one you have if…

Normally, the right time to discard your existing comforter is if it has become frayed or lumpy. An old comforter with unevenly distributed filling or tears and rips cannot do its job properly and it is best thrown away.

* Research the insides of the item.

The comforter filling makes or breaks the item: it often determines how warm or light it will be. Conventionally, comforters are filled with duck or geese down (small feathers are called ‘down’) to impart softness and flexibility. Down also offers good insulation. The environmentally-conscious user will be happy to choose a down comforter rather than a polymer fibre one (though the latter might be much cheaper). Some comforters feature wool filling, but these are often heavy and overheat quite fast, so you cannot use them all year round. When picking the comforter, check what kind of filling it has, whether down or cotton threads.

* Look for good fill power.

Most people ask for ‘thread counts’ when buying comforters, but this term is applicable only to bedsheets. Instead of thread counts, comforters have ‘fill power’. This term indicates the amount of space the filling occupies per square inch. The higher the fill power, the denser the filling and the warmer the comforter will be. It naturally follows that if you want to use the comforter in all seasons, you must pick one with a lower fill power whose filling allows more ventilation when in use. Choose one with a fill power lower than 600.

* Check the stitching.

Whether the comforter is stitched properly or not determines whether it will keep its filling in place instead of allowing it to migrate to other areas and form lumps. Good stitching also determines whether the item can be washed regularly without coming apart in the washing machine or dryer. The most common construction you will find is the ‘baffle box’ or ‘square’ – you’ve probably seen this on quilts. This stitching allows for an even spread for the filling and holds it in place to prevent lumping. Unlike the fill power for the insides, the stitching or ‘overcloth’ will have a thread count; look for 300 to 500 thread count if you want an all-weather comforter.

* Check if it’s easy to maintain.

Most brands indicate wash and care instructions for the item, and it helps to follow these closely if you don’t want to ruin the product with harsh cleaning products or dryer cycles. Some comforters can only be dry cleaned. Others can be washed at home using a low spin cycle on the washing machine. All comforters should be washed in cold water to prevent the covering from pilling over time. If you must put it in the dryer, make sure to use dryer balls to extract human hair and/or pet fluff.

(Featured image courtesy https://blog.sobelathome.com/what-is-a-healthy-sleep-position/)

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Wellness

Stressed And Sleeping Poorly? This Will Help

Living in a modern city is wonderful – but also stressful. Rising living costs and uncertainty about jobs that started during the COVID-19 pandemic contribute to your stress. Add to that the fact that you have been sleeping badly and waking up feeling tired and irritable for months now. It’s a vicious cycle that you can’t seem to get out of – but here’s some help. We’ve compiled a simple guide to get you through this stressful time and improve your sleeping patterns.

#1 Just relax!

It is irritating to hear ‘Just calm down!’ or ‘Relax’ when you are stressed out. You would really love to relax, but don’t know how to! However, it’s not as tough as it initially appears. When you are stressed, you feel tired out also because you hold your body rigidly. Your shoulders may be hunched, neck out, back frozen in your chair, etc. Your muscles begin to clench and atrophy, and this causes small localised aches and pains. Here’s what you can do: take three deep breaths slowly, taking care to inhale and exhale slowly. Keep your eyes closed, and let your body relax. Let every limb stay loose, continue breathing slowly for at least five minutes. Do this twice a day as long as you can to reduce stress.

#2 Get the right spring mattress.

Stress has many unfortunate side effects, the biggest of which is an adverse impact on the body’s major functions. Digestion may be affected, as well as cognition and even sleep. If you have noticed an uptick in the number of sleepless nights you’ve had recently, you might consider changing your mattress. The simplest way to do this is to get a good spring mattress or memory foam mattress. These offer great cushioning to the key areas of the body and keep you comfortable all night. As a result, you find yourself sinking into a deep sleep – which in turn, helps you wake up calmer and more in control of your stress.

#3 Go to the outdoors – alone.

There is a lot to be said in favour of going to green open spaces or being in touch with nature. It soothes frayed nerves and the fresh air helps you refocus and think better. But when you are stressed, it is better to take some alone time for yourself. Strap on a pair of walking shoes and head to green open areas with fresh air. Look for easy hiking trails in and out of the city or go for a stroll with your dog. Breathing the fresh air, hearing the sounds of nature staying away from stressful triggers will help you gain control over your mind.

#4 Exercise regularly.

A fit mind is stress’s biggest enemy. You can get a fit mind that remains tranquil and unfazed when you exercise regularly and keep active. There’s no need to enrol in a gym to lift weights if you don’t want to – just wear running shoes and go for a 30-minute jog on the beach, or go cycling, or just walk briskly around the block till you work up a sweat. Exercise releases endorphins – the ‘feel good’ hormone – into the bloodstream, which reduces elevated blood pressure levels. Even your spiked blood sugar levels will drop down, and your mood will improve. Regular exercise also helps you sleep much better, which is an added benefit!

#5 Stay away from sugar.

If you thought only excess salt and oil are your body’s enemies, think again. Processed white sugar is as bad for the system as excess salt, since the kidneys take long to process it and it may create blood sugar level imbalances. However, the body has a strange reaction to stress – it craves sugar and comforting sugary foods, so you are more likely to binge on cookies, cakes, soft drinks, etc. when you are stressed out or worried. In turn, this creates havoc with your digestion and blood sugar function. Aim to eat balanced, healthy meals full of seasonal vegetables, lean protein, coloured leafy vegetables, and so on.

(Featured image courtesy https://sleepmdnyc.com/losing-sleep-shortens-your-life/)

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Wellness

The 12-3-30 workout

by Vrushali Lad | editor@themetrognome.in

The ’12-3-30′ workout is all the rage at the moment. Created by fitness coach @laurengiraldo, it’s an incline treadmill workout that follows this system: Incline of 12 at a speed of 3 for 30 minutes. It’s touted as a quick but intense weightloss workout for those who don’t have the time for longer regimens.

I tried it out this week and here’s what I think:

💪 It’s certainly intense. The high incline challenges the entire body to maintain posture and balance while walking steadily uphill. Great for weight loss.

❌ It’s tough on the knees, ankles and back. Attempt it only if your joints and muscles are limber and pain-free. Seek medical advice if you have any health issues.

✅ Incline walking is excellent for a nearly full body workout. If you’re attempting this one, do it not more than thrice a week.

❌ Do not start on the 12-3-30 system the moment you hop on. Use 10 minutes to ease your body into it. Increase the incline (2 to 12) every minute while keeping speed steady at 3. This means you will be on the treadmill for a total of 40 minutes. Beginners should not do the full 30 minutes right away.

💧 Hydrate well before you begin, because you will sweat a lot and might feel cramping or nausea. Once done, hydrate with small sips of fluid infused with electrolytes.

🔽 I expect that weight loss may plateau if this is the only cardio you do. I would intersperse this workout with regular weight training to fuel your effort. I’m not much into cardio but I think this is good for people who are comfortable with treadmills and looking for a new workout to burn the fat.

 

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Wellness

How to detox after Diwali binge eating

Sweets, colas, staying up late…all of these combine to wreak havoc on your system. Here’s how you detox and cleanse.
by Reyna Mathur

Diwali is a time for revelry, for meeting up with friends and eating sweets and namkeen food. We tell ourselves that the festival comes by just once a year, so it’s okay to let go and indulge our taste buds. While that is certainly fine once a year, your body needs some help cleansing itself once the festivities are over.

An excess of sugar may cause a hormonal imbalance, spike your blood sugar and blood pressure, cause mood swings and mess up your digestion. It further causes more cravings for sweet and fried food. Some people continue binging on sweets way after Diwali is over. It is time to rid the body of the excess sugar and regain good health. Here’s how:

1. Tank up on fluids.

Water is your #1 rescuer in these situations. It flushes out excess toxins and helps the kidneys eliminate sugar from the system. Start the day with a glass of warm water, mix the juice of half a lemon in it. Have this on an empty stomach. Have another glass after lunch and dinner. Additionally, keep sipping water throughout the day. Even green tea will work wonders in flushing out sugar.

2. Go raw.

Help your system relax by giving it a break from fried, processed food. Instead, stock up on raw fruit and vegetables. These will provide essential nutrients and fibre to aid the digestive process. Any metabolic disorders caused by excess sugar will also be balanced with this diet. The key is to include a variety of coloured vegetables in your diet for at least two consecutive days. Stay away from white rice, colas, maida and other processed foods.

3. Go for a walk.

Walking or any other physical exercise will make you sweat, get your heart racing and increase blood flow to the organs. In turn, this will the digestive system working better to eliminate sugars and toxins. Sugar also tends to harm the skin and hair – brisk exercise will correct these problems.

4. Nap less.

The idea is to rev up your metabolism, so avoid activities that make you sluggish. The excess sugar in your system will make you sleepy, but avoid taking naps right after eating or while sitting at your desk. Similarly, satisfy a sugar craving with a sweet fruit such as date or grapes. Walk around the neighbourhood after a meal to keep your brain alert.

5. Go for a body massage.

A trained masseur can help the body flush out toxins through a combination of acupressure and essential oil massage. It will also help calm your nerves after hectic partying and put you in a better frame of mind to adopt a healthier diet and exercise in your daily regimen.

(Picture courtesy www.bbcgoodfood.com. Image is used for representational purpose only)

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