Weight Loss

Jul 26 2021

How to Stop Menopause Weight Gain

By 2025, there will be more than 1 billion women in the world experiencing menopause. This equates to about 12% of the entire world population of 8 billion women. It is estimated that hot flashes and night sweats, common symptoms of menopause, will be experienced by approximately 75% of them. These, along with other conditions such as mood changes, anxiety, weight gain, and depression can lead to a significant reduction in a woman’s quality of life as she ages. (1)

Weight gain during menopause is a common complaint. Research shows that women gain about 1.5 pounds per year during their 50s and 60s which tends to settle in the abdominal region. These studies indicated that depletion of estrogen may be the cause. Over time, this can lead to obesity, one of the nation’s most significant health crises. (2)

Obesity is a major risk factor in both women and men for diabetes, cardiovascular disease, and hypertension. Obesity is also a major risk factor for urinary incontinence, dementia, some cancers, depression, and musculoskeletal disorders, especially osteoarthritis. (3)

As of 2020, the number of women over 51 who were overweight or obese stood at 23 percent. Obesity is substantially influenced by genetic, demographic, social, and behavioral factors. More specifically, this would include family history, emotional health, physical health, medications, work, diet, exercise, sleep habits, and stress. But since most women go through menopause, the cause of weight gain is difficult to prove and is often the result of more than one of these factors. (3)

What Causes Weight Gain During Menopause?

So, what really causes midlife weight gain? In addition to the hormonal changes that happen during menopause, other life changes can affect weight gain through and after menopause including:

Retirement
Increased travel
Increased interest in leisure activities
Increased time for social activities
Change in life priorities
Slower pace in life

These life changes can be accompanied by less activity and increased enjoyment of eating, things that often come with travel and social activities. Weight gain during menopause is not a given although some changes are expected due to the body’s natural aging process. As your age creeps up, estrogen and muscle mass decline. That slows your metabolism and changes the way your body stores and distributes fat, often leading to weight gain. (2)

How much of the weight gain is related to menopause and how much is related to other aging factors is not entirely clear. So, what else do you need to be aware of if you are starting to gain weight during menopause?

One study published in the American Journal of Epidemiology examined how different factors such as age, menopause, and lifestyle changes account for the weight gain often experienced in midlife by women. They studied the activity levels of over 3,000 women across the US and found that by remaining active, many prevented weight gain.

Previous studies observed that Japanese and Chinese women had lower fat intake than Caucasians and African Americans. Dietary fat has been positively related to estrogen levels in premenopausal and postmenopausal women. Lower fat and estrogen levels in Asian women might explain their negligible weight gain. (4)

A 5-year study done at the University of Ottawa in Canada investigated changes in body composition and cardiometabolic profile throughout the menopausal transition. They found that significant increases in total fat mass, percentage of fat mass, and visceral fat were seen in many women who were not overweight before menopause began.

Hunger During Menopause

Research is still not clear about how hormones, menopause, and appetite interact. Estrogen is known to keep your appetite under control. With the decrease in estrogen during menopause, this mechanism is no longer working properly so you feel hungry more often. If you continue to eat to satisfy your hunger, this can lead to weight gain.

It is important to maintain a healthy diet during menopause and after to keep from gaining too much weight. This means eating more protein, more fiber, more veggies, and more water. Exercise and sufficient sleep are also important. (5)

Effects Of Menopausal Weight Gain

The combination of menopause and aging can be significantly stressful and thus impact a woman’s physical competence, appearance, self-esteem, and social functioning. Apart from being at increased risk for a variety of chronic diseases, overweight women may also suffer from a decline in general well-being.

A review of eight studies examining HRQOL (health related quality of life) among women over 55 years old concluded that obese postmenopausal women have lower HRQOL in physical functioning, energy, and vitality compared with normal-weight women. Additionally, since mood disorders are one of the most important indicators of sexual dysfunction, weight gain and obesity at menopause may also affect sexual enjoyment.

How To Stop Menopausal Weight Gain

Reductions in weight and abdominal fat have been associated with a reduction in night sweats, heart palpitations, and changes in blood pressure in overweight and obese women. The combination of exercise and a healthy diet also affect psychological and physical health during this transition period. (4,6)

Physical activity appropriate for your age and physical condition
Healthy and well-balanced diet
Regular sleep habits of eight hours a night
Manage stress

If at all possible, avoid the use of diet suppressing medications, surgery such as bariatric, and hormone replacement therapies. These may cause unwanted side effects. Because it is a natural process, approaching the weight gain that may accompany menopause is best done through natural activities and practices. Consider holistic treatments such as yoga, acupuncture, and traditional Chinese and Ayurveda herbs and remedies. Also, look into the Mediterranean Diet as a good guide for eating healthy.

Consistent findings indicate that age, not menopause, is the main cause of weight gain at midlife, but that the hormonal changes during this time substantially contribute to increased central abdominal fat and abdominal obesity. Living a healthy and active life during menopause and beyond is the best behavior to keep your weight under control.

SOURCES

(1) https://www.forbes.com/sites/reenitadas/2019/07/24/menopause-unveils-itself-as-the-next-big-opportunity-in-femtech/?sh=5d7cbeed6535

(2) https://www.verywellhealth.com/menopause-weight-gain-5184111

(3) https://www.tfah.org/report-details/state-of-obesity-2020/

(4) https://www.tandfonline.com/doi/full/10.3109/13697137.2012.707385

(5) https://gennev.com/education/menopause-and-hunger

(6) https://www.verywellhealth.com/how-to-prevent-weight-gain-during-menopause-3496389

Jul 19 2021

Cortisol 101 Guide

Cortisol works with certain parts of your brain to control mood, motivation, and fear. It keeps your metabolism and immune system healthy. Though widely known as the body’s main stress hormone, cortisol has a variety of effects throughout the body. This hormone:

Manages carbohydrate, fat, and protein metabolism
Keeps inflammation down
Regulates blood pressure
Increases blood glucose
Controls the sleep/wake cycle
Increases energy to handle stress (1)

Of all the systems in the body, the endocrine system is perhaps one of the most complex. Its massive network of hormone-secreting glands is involved in maintaining various aspects of all the other systems. Cortisol, a major component of the endocrine system, is controlled by the interactions of your hypothalamus, pituitary, and adrenal glands.

The hypothalamus, situated just above the brainstem that connects the spinal cord to the brain, is considered the body’s master switchboard since it controls the entire endocrine system by maintaining the body’s internal balance or homeostasis. It is also the link between the endocrine and nervous systems.

The pituitary gland, also situated just above the brainstem, is sometimes called the “master” gland of the endocrine system because it controls the functions of many of the other endocrine glands.

Cortisol is a steroid hormone or glucocorticoid. It is synthesized from cholesterol in the cortex of the adrenal glands which sit on top of your kidneys.

The hypothalamus, pituitary, and adrenal glands are known as the HPA axis which is one of the most important of the body’s systems through its ability to cross individual cell membranes. The HPA axis is our central stress response system involving both the endocrine system and the central nervous system. (2)

Glucocorticoids are powerful substances synthesized and secreted by the adrenal glands and were originally thought to help in the regulation of glucose metabolism. Studies now show there are many more functions to glucocorticoids including immune system regulation and fat metabolism. Glucocorticoids are part of the feedback mechanism in the immune system, which reduces certain aspects of immune function, such as inflammation. (3)

Cortisol helps mediate the major response mechanisms in the body. These are the stress response, glucose response, and inflammatory response.

Stress Response

Your body is continually responding to internal and external stressors. It processes this information and elicits a response by activating the sympathetic nervous system which releases cortisol via the HPA axis. Cortisol will be released for several hours after encountering the stressor after which systemic homeostasis returns to normal. Acute stress is adaptive and enables you to face emergencies through the flight or fight response whereas chronic stress is known to have deteriorating effects on your health. (2)

How The HPA Axis Works

The complex HPA pathway simply explained is this. The sympathetic nervous system response occurs almost immediately and results in the secretion of epinephrine and norepinephrine which cause changes like increased heart rate and perspiration. About 10 seconds later, the HPA axis is stimulated. The hypothalamus responds to elevated norepinephrine levels by secreting corticotropin-releasing hormone into the bloodstream. This hormone called CRF stimulates the pituitary gland to secrete a substance called adrenocorticotropic hormone (ACTH) which travels to the adrenal cortex triggering the release of cortisol. (4)

Glucose Response

Under normal conditions, cortisol secretion during an acute stress response serves to mobilize glucose reserves stored in various organs for energy. Hyperglycemia, increased blood glucose, is the immediate result due to either reduced uptake of glucose by cells, reduced insulin sensitivity, or increased synthesis of glucose. Almost all tissues in the body have glucocorticoid receptors for this process. Other glucocorticoids help to inhibit pain, to slow down non–vital organ systems, and to promote the adaptive fight-or-flight response. (5)

Under abnormal conditions, such as during disease states when cortisol is chronically elevated (Cushing syndrome) or chronically depressed (Addison’s disease), the normal glucose response to stress may be compromised.

Inflammation Response

Cortisol is also a potent anti-inflammatory hormone that helps to prevent the widespread tissue and nerve damage associated with inflammation by regulating the body’s immune response.

First, the short-term increase in cortisol is pro-inflammatory, functioning to destroy antigens, pathogens, or foreign invaders which are acting as stressors to the body. The increase in cortisol mobilizes glucose to then help decrease inflammation thus allowing for the effective management of stress. (6)

The critical anti-inflammatory role of cortisol may be emphasized by the countless inflammatory disorders commonly treated with its synthetic pharmaceutical replacement, corticosteroids.

Abnormal Cortisol

Normally a blood test is used to test cortisol levels. Salivary cortisol levels are thought to correlate well with the levels of free cortisol in blood. The adrenal stress index (ASI), a salivary test, is the preferred test for adrenal function and a well-accepted, noninvasive, reliable indication of cortisol levels. (7)

Stress is the major factor regulating cortisol levels during both acute and chronic episodes. When the body does not return to normal after a stressor episode, two situations may occur. Either cortisol levels remain unnaturally high, or the chronic stressor depletes the body’s cortisol to such low levels that other health issues may appear.

Tumors in the adrenal gland or in the brain’s pituitary gland can trigger your body to make too much cortisol. This can cause a condition called Cushing syndrome which can lead to:

rapid weight gain
skin that bruises easily
pink stretch marks on your skin
slow healing of cuts and bites
muscle weakness (8)

Addison’s disease is caused by an autoimmune response, which occurs when the body’s immune system assaults organs or tissues. With Addison’s disease, the immune system attacks the cortex of the adrenal glands where cortisol is made. Other causes include injury or infection to the adrenals, amyloidosis, and genetic defects. Usually, the symptoms appear over time and include:

craving for salty food
loss of appetite
patches of dark skin
unexplained weight loss
extreme tiredness (9)

Managing your stress as well as naturally decreasing your inflammation through diet and lifestyle choices, can help maintain cortisol levels. This can result in decreased chronic disease risk and improved wellness.

Sources:

Jul 13 2021

Adrenaline AKA Epinephrine 101 Guide

People who enjoy frequently practicing extreme high-risk sports have been known to explain that the adrenaline rush they get from their activities keeps them coming back for more. They develop a kind of adrenaline craving. Indeed adrenaline is a powerful hormone that can trigger multiple reactions within our system in a matter of seconds.

A Brief History of Adrenaline and Epinephrine

The word adrenaline has its origins in Latin, formed by the word ad that means “next to” and the word for kidneys renes, literally meaning “next to kidney”. The adrenaline hormone was discovered by a Japanese chemist named Jokichi Takamine and his assistant Keizo Uenaka in the 1900s. However, until 1904, Fried Stolz and Henry Drysdale were able to synthesize adrenaline in a laboratory and named it epinephrine… called “epi” in medical jargon. (1)

What is Adrenaline?

Adrenaline or Epinephrine is a hormone and neurotransmitter released from the adrenal medulla at the center of the triangular-shape adrenal glands located on top of each kidney. The adrenal glands produce hormones like cortisol, aldosterone, adrenaline, and noradrenaline. At the same time, they are regulated by the pituitary gland. Also, adrenaline is produced in some neurons, and is part of the central nervous system.

When adrenaline is released into the blood system due to a physical, emotional, or threatening situation it serves as a chemical mediator transmitting nerve impulses to various organs. By stimulating the sympathetic nervous system, adrenaline activates the fight-or-flight response.

How Does An Adrenaline Rush Feel?

When the fight-or-flight response is activated, and the adrenaline or epinephrine is released in the body, we can observe signs such as:

The capability of lifting heavy objects or running faster.
Rapid heart rate.
Excessive sweating.
Shallow breathing.
Dilated pupils which may make things look brighter. Some individuals suffering from anxiety can experience light sensitivity.
Dizziness.
Shaky hands, arms, and legs.
Excessive nervousness.

What Does Adrenaline Do To The Body?

A sudden and quick surge of adrenaline is called an adrenaline rush. It starts in the brain when we recognize danger within our surroundings. The signal of a possible threat is sent to the amygdala, the part of the brain responsible for emotional processing.

Later, this signal travels to the hypothalamus that acts as the brain’s control center, and alerts the body of a possible menace using the sympathetic nervous system. When the message sent by the hypothalamus reaches the adrenal medulla, it responds by releasing adrenaline into the bloodstream. Adrenaline travels throughout the body rapidly, causing changes in various parts of the body:

Epinephrine’s Effect on the Lungs

Adrenaline enables the bronchi and muscles located in the lungs to relax and dilate, increasing the breathing rate. When respiratory capacity is improved, oxygen levels are augmented in the cells. The more oxygen present in the blood allows for better physical performance.

Adrenaline’s Effect on the Heart and Blood Pressure

Epinephrine or adrenaline works with the heart receptors. As a result, the heart contracts with a higher force, increasing the heart rate and blood pressure. When more blood is pumped by the heart, the muscles intake more oxygen that enables better performance, permitting us to run faster, jump higher or hit harder.

Epinephrine’s Effect on the Eyesight

An adrenaline rush dilates the pupil allowing more light to enter, improving the capacity of seeing and perceiving. This way, we can be aware of everything that happens in our surroundings.

Adrenaline’s Effect on Energy Reserves

When danger, tension, or alert are present, the body uses an emergency supply of energy stored in the glycogen molecules activated by releasing epinephrine into the bloodstream. These glycogen molecules are derived from glucose.

Adrenaline’s Effect on Intestinal Function

When we face dangerous circumstances, the release of adrenaline in the body shuts down the digestion process as this uses a substantial amount of energy that the body may require to face a threatening situation.

Epinephrine’s Effect on the Metabolism

The discharge of epinephrine triggers a series of metabolic changes in the body, like obstructing the release of insulin into the pancreas, stimulation of glycogen in the liver and muscles. It also raises the blood glucose level and increases lipolysis in adipose tissue to meet energy needs.

What is the Difference Between Epinephrine and Norepinephrine?

Norepinephrine and Epinephrine are neurotransmitters and hormones with similar chemical structures. However, their main difference is in the effects they have on the body. While epinephrine acts on alpha and beta receptors, norepinephrine works in beta receptors only. Alpha receptors are present in the arteries, and beta receptors are in the lungs, heart, and the arteries of the skeletal muscles. Epinephrine and norepinephrine can:

Raise heart rate
Elevate blood sugar levels
Increase contractility (the intensity the heart squeezes)

However, norepinephrine boosts vasoconstriction, making the blood vessels narrower, increasing blood pressure. While the epinephrine relaxes the airways, smoothing out and improving breathing.

Medical Uses Of Epinephrine

The synthetic version of the adrenaline, epinephrine, has made it possible to treat individuals in emergencies. Like when suffering a cardiac arrest, anaphylactic shock (immunological reaction to food, medication, or insect bites), asthma attacks, bleeding, and more.

In a severe allergic reaction (Anaphylaxis), epinephrine is used because of its immunological properties.
In the case of a cardiac arrest, epinephrine is used to increase peripheral resistance by means of vasoconstriction. (2)
Epinephrine is present in injectable anesthetics (bupivacaine and lidocaine) as it helps to prolong the anesthetic action due to its vasoconstrictor characteristics.

It is important to note that this type of treatment should be used only in emergency scenarios because of its significant side effects. Furthermore, it should not be employed in patients with glaucoma, cerebral atherosclerosis, or heart failure.

“Excess Adrenaline” Problems

Research has shown that excess adrenaline levels can cause a series of health problems such as high blood pressure, clogged arteries, and brain changes contributing to developing anxiety, depression, and addiction. The constant release of adrenaline for a long term period can cause:

Cardiovascular disease
Weight gain
Headaches
Lightheadedness, dizziness, and vision changes
Metabolic issues
Digestive problems
Difficulty concentrating and retaining information.
Sleep disorders

To help control the excess of adrenaline is essential to activate the parasympathetic nervous system, the rest-and-digest response that promotes balance in the body. Activities that stimulate the parasympathetic nervous system are yoga, meditation, deep breathing exercises, tai-chi, together with a healthy balanced diet, and mild to moderate exercise.

Jul 13 2021

The Connection Between Gut Health and Hormones Everyone in Menopause Should Know

The Secret to Managing Menopause Hormones Lies in Your Gut Health

Menopause has a PR problem. Rarely, if ever, do we hear about menopause being a positive or even manageable stage of a woman’s life. But most of us can easily name the symptoms associated with menopause: hot flashes, mood changes, sleep issues, anxiety and depression, and problems with digestion. For many women, menopause can feel like an inescapable sentence just waiting to be handed down. (1)

But what if menopause could be just another stage that we move through as women, something to prepare for, rather than something to dread? Believe it or not, the key to managing menopause hormones and symptoms lies in an unexpected place – your gut health! (1, 2)

The Gut Microbiome

Humans provide a home for microorganisms, mostly bacteria, about 90% of which live in the gut. There are more than 500 species of bacteria in the gastrointestinal tract alone. The gut microbiome influences healthy digestion, immunity, and the body’s ability to fight off pathogens. (2)

The makeup of the microbiota in the gut can be influenced by a variety of factors, including: (2)

diet
genetics
alcohol use
medications, particularly antibiotics
environmental factors

When a healthy gut microbiome is disrupted, the effects can be far-reaching, as gut microbiota exert influence over hormones, immunity, and metabolism. Such a disruption may lead to issues with inflammatory, autoimmune, or malignant diseases. (2)

However, if we understand the gut microbiome, we can learn how to influence it. It’s possible to use gut health to influence our hormones and overall well-being! (1, 2)

How the Estrobolome Influences Estrogen

If we want to learn how to manage our hormones with our gut health, then it’s essential to first understand the estrobolome. The estrobolome is a specific group of gut bacteria that is responsible for metabolizing estrogen to maintain a proper hormonal balance. (1, 2)

When you over-metabolize estrogen, you end up with low levels of the hormone. This can lead to issues with your skin, hair, mood, cardiovascular health, and cognitive function. (1)

On the other hand, if you’re not metabolizing estrogen well enough, it doesn’t get broken down into a usable state. Instead, your body will reabsorb it and store it in tissue, where it becomes toxic. High estrogen levels can result in heavy bleeding, uterine fibroids, blood clots, cysts, breast tenderness, and lumps in the breasts. (1, 3)

Gut Health and Hormones

During menopause, the hormones progesterone and testosterone both tend to decline, while estrogen goes up and down. If the estrobolome isn’t able to properly metabolize estrogen, those levels stay high. This can lead to some of the more well-known menopause symptoms: irritability, anger, anxiety, and depression. It can also cause rising levels of the stress hormone cortisol. (1)

The good news is, with a healthy and functioning estrobolome, menopause symptoms don’t have to become overwhelming. Many of the same methods of supporting general gut health apply to the estrobolome, too. Read on to learn how to keep the estrobolome healthy and functioning properly! (1, 3)

4 Tips for Using Gut Health to Manage Hormones

1. Eat a Variety of Plants

Experts recommend eating a variety of plants to make your estrobolome health as robust as possible. Incorporating new fruits and vegetables, rather than the ones you’re used to eating, will encourage diversity in the bacteria and fungi in your gut. Plants contain many components that nourish the estrobolome, including fiber, pre- and probiotics, and polyphenols. (3)

If you’re having a hard time adding new types of plants to your diet, try some new recipes that include produce you don’t usually cook with. You can also try sneaking some new fruits and veggies into a smoothie.

By changing your diet, you can actually modify the makeup of bacteria in your gut (and estrobolome) in a few weeks. In the same amount of time, you should be able to experience the effects of a newly healthy estrobolome on your estrogen levels. (3)

2. Avoid Processed Foods and Sugar

Any gut health advice is going to warn you to stay away from processed foods and sugar. This is because they kill the healthy bacteria and fungi your estrobolome needs to metabolize estrogen. (3)

If you consume a lot of processed foods and sugar, try reducing their role in your diet gradually, replacing them with whole foods that you enjoy. You may be able to find more natural versions of foods you love at health food stores or in recipes you can make yourself.

3. Get Plenty of Sleep

Getting quality sleep consistently is one of the best ways to maintain gut health and a healthy estrobolome. This can be especially challenging during menopause, when sleep issues are common. (3)

If you’re having a hard time falling asleep at night, try putting away devices and dimming the lights an hour or two before bed. Limit your caffeine intake in the afternoon and evening. Engage in a relaxing activity, like reading a book or taking a bath, and try to go to bed at the same time every night. And if you’re still having a hard time falling asleep, try not to stress about it! Remember that relaxing in your bed is also restful, and you’ll fall asleep eventually. (3)

4. Improve Menopause-Related Back Pain with Movement

Many women experience an increase in back pain as a symptom of menopause. Back pain can worsen other menopause symptoms, like irritability and trouble sleeping. (4)

Fortunately, there’s a new method designed to eliminate back pain. Back Pain Relief 4 Life is an alternative approach to treating pain that is far more successful (and cheaper) than radical, costly conventional procedures. The secret is a unique combination of 8 simple, daily movements, which most people have never seen before.

These 8 simple movements systematically address specific muscle imbalances – the real cause of back pain. And all you need is a place to lie down, a firm pillow or towel to put under your head, and a chair. That’s it. So that means you can do this just about anywhere. At home, in the office or even in a hotel room when you travel. And the best part is a complete session takes no more than 20 minutes per day. It easily fits into your schedule.

If you’re struggling with menopause-related back pain, don’t hesitate. Learn how the Back Pain Relief 4 Life program can address and eliminate your back pain issues.

Maintaining healthy estrogen levels is crucial for women’s health. While hormones and menopause symptoms may feel out of our control, the truth is that we have the power to influence them through our estrobolome. By maintaining our gut health, we can manage our hormones so they feel less unpredictable and more in our control.

Sources:

Jun 28 2021

15 Habits That Re-balance Your Weight Gain Hormones

Our hormones regulate functions throughout our bodies. Weight gain hormones may be overactive in our bodies if we’re having difficulty losing weight. To re-balance weight gain hormones, luckily there is much we can do.

Our habits are formed and influenced through imitation – of our peers, the media, and our upbringing. But we need not be stuck in habits that are unhealthy. We can choose healthier habits for ourselves each day.

Here are several that we can adopt to help with hormone re-balancing :

Take Time To Educate

Knowing which hormones can cause weight gain is a start. We can then ask for our levels to be checked by a specialist who cares about helping us lose weight.

A comprehensive list:

Estrogen – Both high and low levels can cause weight gain.
Cortisol – High levels can add weight.
Progesterone – Must be in balance to avoid weight gain
Testosterone – Women have smaller amounts than men. If lowered can cause an increase in fat accumulation. Weight gain can also be caused by a testosterone imbalance in men.
The Thyroid – produces three hormones (T3, T4, and calcitonin). The wrong quantities can lead to hypothyroidism, related to weight gain.
Growth Hormones – Levels in people who are obese are lower than in people of normal weight.
Aldosterone – obesity, and aldosterone excess are common.
DHEA – This natural steroid can cause weight gain if out of balance. (1,2,3,4)

After visiting a specialist we can re-balance weight gain hormones by visiting regularly for check-ins.

Commit To Balance Hormones

Hormones work together to increase or decrease appetite and fat storage. A commitment to ourselves and a determination to be more aware of what our bodies are trying to tell us is a great habit. We can be more aware of conditions such as amenorrhea (absence of menstruation,) PMS, perimenopause and menopause, irregular periods, or adrenal dysfunction. And we can make the commitment to take a whole-body approach to hormone health. (17)

Exercise

There is evidence to suggest that exercise can retrain the body to shed body fat and keep it off. Studies have also shown that weight loss as a result of exercise leads to improved insulin resistance and beneficial modulation of obesity hormones (2).

Eat Healthier

Eating a Mediterranean diet can aid weight loss or a low-glycemic diet is a sensible approach to weight loss. The Mediterranean diet is rich in fruits and vegetables, which are high in vitamins and phytochemicals. Phytochemicals are compounds that influence hormone balance. (5,6)

Sleep Better

Poor sleep can also throw hormones into an array, making it difficult to lose weight. Total or partial sleep deprivation results in increased sympathetic nervous activity, increased levels of cortisol in the evening, and increased levels of growth hormone (GH) in the daytime. This leads to increased insulin resistance, reduced glucose tolerance, and weight gain. Try to get 6-8 hours of sleep per day. (7)

Relax

Stress can cause us to produce too much cortisol. If we are constantly stressed, we may produce more or less estrogen or testosterone, causing an imbalance in our thyroid gland. Stress management is a critical part of weight loss. (8)

Meditation

Meditation can help us realize that we are not our thoughts, urges, or food cravings, by allowing us to observe our minds without judgment. With mindfulness meditation in particular we can choose not to label our cravings as good or bad, but instead strip them of their power to control us. Meditation naturally floods our brain with pleasure hormone chemicals (Serotonin and norepinephrine,) eliminating the need for food as a pick-me-up. (9)

Metabolism Matters

Many diets fail to work because they fail to address the hormonal root causes of weight loss resistance and issues with the adrenal system. Menopause is when a woman’s reproductive hormones decline. After menopause, women tend to gain weight around the midsection (visceral fat).

At this point in life, it’s important to control our diets, including cutting out processed foods and sodas. (11,12)

Quit Smoking

Gaining weight after quitting smoking is a concern. While most people do put on some weight when they quit, it is usually only a modest amount. Overall it is still worth it to quit cigarettes as Nicotine has complex effects on hormones, with smokers having a higher percentage of visceral fat than nonsmokers. (13,14)

Avoid Alcohol

Alcohol can cause weight gain by preventing our bodies from burning fat. It contains a lot of calories, makes us hungry, and can lead to poor food choices. Alcohol causes hormonal disturbances that can lead to endocrine and thyroid disruption and consequences at physiological and behavioral levels. (15,16)

Avoid Sugar

Sugar impacts both blood sugar and hormone levels. Hyperglycemia, or persistently elevated blood sugar, can cause harm to our bodies, including weight gain. Similarly, high-carbohydrate diets are linked to leptin resistance, which increases appetite and contributes to weight gain and excess body fat. Sugar can negatively affect the hormone level of leptin, by decreasing it, in turn initiating and maintaining obesity. (20,21)

Increase Leptin Levels

Leptin is a hormone secreted by fat cells that regulate how our bodies store and burn energy. The higher our leptin levels, the better chance we have of avoiding and reversing hormonal weight gain. Eating foods like berries and leafy green vegetables raises leptin levels, making it easier for our bodies to burn fat. (22,24)

Leptin interacts with another hormone, ghrelin, which signals hunger. These are referred to as hunger hormones because they control how frequently and how much you want to eat. We can balance ghrelin by eating lots of protein and healthy fat. (22)

Listen To Music

Cortisol levels do not rise as much when soothing music is played according to researchers. We can keep our cortisol levels down by listening to some of our favorite tunes and listening to soothing music leads to better sleep habits. (18,19)

Fast For Shorter Periods

If you enjoy fasting to lose weight, make sure you don’t fast for too long. The longer you go without eating, the more fat the body stores for future energy. This may cause efforts to backfire. To make this weight loss method effective, keep fasting periods to 8 hours or less. Studies have demonstrated that fasts over 24 hours can dramatically increase NPY levels. Neuropeptide Y (NPY) is a hormone produced by cells in the brain and nervous system which stimulates appetite. It is highest during periods of food deprivation. (23,25)

Know About PCOS

If you’ve tried most of the above, to no avail, you may have an underlying condition such as polycystic ovarian syndrome (PCOS). This condition is distinguished by cysts that form on the ovaries causing an increase in testosterone levels in women while causing estrogen and progesterone levels to fluctuate.

Balancing testosterone and insulin levels with dietary changes and supplements helps.

Weight gain can be caused by a variety of factors. However, if you haven’t considered that hormones may be the cause of some of your weight gain, now is the time to start thinking of that possibility, and to think about how you may rebalance weight gain hormones. Click here to learn more about balancing hormones to bring weight into balance.

Sources: