The dreaded 'M' word

Menopause - the new hot topic of conversation among my girlfriends. It used to be careers, marriage, kids but now, it's menopause! How did that happen so fast? Well, at 45 (or "pushing 50 Mom", as my 11-year-old daughter says), it's something I'm thinking about a lot these days, especially as research shows that women gain an average of 25lb between age 30 and 60! Yikes!

So, what can we do to minimise menopause weight gain? First, face reality that no matter how perfect your diet and exercise programme is, you can't run away from ageing. The great news is, weight gain is not an inevitable part of menopause; we have much more control over our bodies than we think!

Lean muscle mass

So, here are the facts. As we age, we lose lean muscle mass. Muscle burns more than fat. A loss of just half pound of lean muscle can cause you to gain three pounds in one year, 25lb in 10 years and a whopping 50lb in 20 years! To stay lean, we have to maintain as much lean muscle as possible and, according to the experts, that means working out at least four times per week; some even say you need to work out every day!

Women over the age of 30 must incorporate into their lifestyle exercises like weight training, yoga, Pilates or any weight-bearing exercise that increases muscle density and bone strength. These exercises should be done along with low-impact cardio such as swimming, walking or biking, for at least 30 minutes each day. Additionally, exercising helps prevent osteoporosis, balance hormones and emotions, fight depression and decrease hot flashes - some of the other 'wonderful' symptoms of menopause.

Green leafy vegetables

Diet plays a huge role in warding off weight gain caused by hormonal changes. Eat less wheat, dairy, white flour and refined sugar and more lean animal protein like hormone-free chicken and fish. Green leafy vegetables, local fruits and complex carbohydrates like yams, green bananas and breadfruit is the way to go. Think of your body as a temple and only eat foods that are going to nourish you and give you energy.

Portion control is key. Try to eat four to six small meals a day. This means you don't get hungry between meals and you keep your metabolism firing, your blood sugar stable and your body in a much better state to burn energy.

So, it's never too early or too late to start taking care of your body. The earlier you put good eating and exercise habits in place, the easier it will be to deal with life's transitions. And, trust me, they come a lot faster than you think!

Sharon McConnell-Feanny is a certified yoga instructor and co-owner of Shakti Mind Body Fitness in Kingston. She has more than 25 years experience in health and fitness; email: yourhealth@gleanerjm.com.