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8 Top Reasons For Ditching Processed Carbs In The Menopause

8 Top Reasons For Ditching Processed Carbs In The Menopause

My menopause journey began shortly after the birth of my second child. I was 38 years of age and for the first time found myself struggling to lose the weight I had put on. I did not have any trouble losing weight after my first child at the age of 36, but in a few short years, my body was starting to change; little did I know it was the Big Change!

At the time, I considered myself to be eating well and was reasonably active. Being a mum to two young boys as well as running a business did not leave much time for exercise. Meals had to be prepared fast so for me that meant a lot of processed breakfast cereals for breakfast, sandwiches for lunch and pasta dishes in the evening.

Processed cereals included quinoa flakes with soy milk, brown bread for lunch and whole meal pasta for dinner. I was getting in my recommend 6-11 servings of bread, rice and pasta with a smattering of fruit and vegetables (sandwich fillings, pasta sauces). I was following the guidelines but knew that something was wrong.

I was tired, irritable and short tempered. No matter how much sleep I had I wanted more. I was getting bigger and bigger and was denying myself any “treats” due to my ever expanding waistline.

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And then I read something that changed my life forever. As a woman’s oestrogen levels decrease, so too does her tolerance for carbohydrates. This is due to the fact that decreasing levels of estrogen lead to insulin resistance and impaired carbohydrate tolerance.

Insulin sensitivity is your body’s ability to use carbs for fuel, instead of storing them as fat. So reduced insulin sensitivity means that you’re more likely to gain weight, especially in areas you never had a problem with before menopause, aka belly fat.

One of the easiest ways to manage decreased insulin sensitivity and avoid the weight gain that comes with it is to re-evaluate your carb tolerance and adjust your meals accordingly.

My 8 Top Reasons For Ditching Processed Carbs

1. Not all carbs are equal

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Choosing other sources of carbohydrates such as fresh fruit and vegetable assists in maintaining a healthy colon. Constipation is a common complaint as women age and the fiber content found in green leafy vegetables helps to keep constipation at bay.

2. Fight fatigue

Processed carbs tend to cause a spike in your blood glucose levels, which will eventually crash; leaving you feeling fatigued, tired and drained.

3. Eat less “quick” carbs and spend more time on food quality.

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As we grow older, our body requires fewer calories to sustain it. I now find myself eating less as I sit down to eat, thus leaving some of the meal to be used the following day. This saves time and allows for a lunch on the go the following day.

4. Ease hormonal imbalance

Hormonal imbalances are one of the most common issues that result from menopause. Certain foods contain phyto-oestrogens, which are oestrogenic compounds that regulate and restore hormonal balance. A diet rich in phyto-oestrogens helps to minimise hot flushes/flashes and other menopausal symptoms. Such foods include sunflower seeds, linseeds, sesame seeds, pumpkins seeds, celery, green beans and rhubarb.

5. Know that eating that muffin is not going to bring you happiness.

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We often crave foods with associations to happy times we’ve had in the past. I am not suggesting that you have to forego treats forever. By all means enjoy a treat or two each week, but do be aware that if you are looking for a pick-me-up in the form of a chocolate cake or muffin, you will have a crash landing two hours or so later when your blood sugar levels come back down.

6. Save money

It never ceases to amaze me when people first start buying more fruit and vegetables; the first thing they complain about is the cost. Dollar for dollar, if you cut down on the amount of processed food and increase your carbs with more fruit and vegetable I can assure you the cost is not higher at the end of the week, but rather you will save money.

7. Decrease stomach bloating

Highly processed, carbs are usually packed with artificial sweeteners, which are linked to promoting bloating and stomach discomfort when eaten in excess. Eating more green vegetables will aid in decreasing bloating. Be prepared though if you previously followed a diet low in fibre and then significantly increase your fibre intake, you may initially experience some bloating. Once your body adjusts, however, you should experience less bloating and abdominal discomfort.

8. More facts on bloating
Processed carbs often contain high sources of sodium, which causes water retention and bloating, however, potassium counterbalances sodium and has a diuretic effect. So by eating foods high in potassium such as oranges, bananas, papayas, kiwis, strawberries, spinach, rocket, and cooked beets—you can reduce bloating naturally.

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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