Are You Overtraining Dont Overdo The Exercise
Doing high intensity HIT and cardio training may also create another issue in the menopause adding too much stress to your adrenal glands.;
Its important that your exercise schedule doesnt put unnecessary pressure on your adrenal output and how much cortisol you release. ;When we do intense, high-impact exercise, we release more cortisol. ;Add to this to a very busy lifestyle, with ongoing stress and overwhelm, and your adrenals are under a lot of pressure! ;If we enter the menopause with already tired and overworked adrenal glands, this can mean you experience more difficulty going through the menopause.
Thats because in menopause your adrenals help with some oestrogen production as your ovaries production declines. ;So you really dont want to go into the menopause driving excess adrenal stress and continual high cortisol. ;Not good for your hormone balance, not good for your metabolism and potentially not good for your thyroid output. ;
Relationship Between Menopause And Thyroid Conditions
Some women take hormone replacement therapy to help reduce the symptoms associated with perimenopause.
Most women do not have any issue with their thyroid after starting HRT. However, some women who are already taking medication for an underactive thyroid may find that they need to adjust the dose of their thyroid medication.
It is important to have thyroid hormone levels rechecked from time to time, especially if a woman is experiencing any of the symptoms associated with an underactive thyroid or menopause.
See Your Doctor As Scheduled
When youre;first diagnosed;with hypothyroidism, you can expect to see your doctor about every 6 to 12 weeks to track hormone levels and determine the exact dosage you need. Its important to attend appointments as scheduled so your doctor can make an accurate assessment of how your body is responding to the treatment. If no changes in dosage are needed after a few visits, the frequency of your doctor visits can often be decreased, Doria-Medina says. Still, your dose may need to be adjusted over time, so be sure to schedule and keep all follow-up appointments with your doctor.
Additional reporting by Jennifer Geddes
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Thyroid And Menopause: Confusing The Symptoms
According to the American Association of Clinical Endocrinologists , millions of women with menopausal-like symptoms, even those taking estrogen, may be suffering from undiagnosed thyroid disease. While symptoms such as fatigue, depression, mood swings, and sleep disturbances are frequently associated with menopause, they may also be signs of hypothyroidism. A survey done by the AACE showed that only one in four women who have discussed menopause and its symptoms with a doctor were also tested for thyroid disease. The thyroid plays a role in regulating overall body metabolism and influences the heart, brain, kidney, and reproductive system, along with muscle strength and appetite.
The case presented above illustrates how the symptoms of hypothyroidism can be attributed to menopause. While the issue of menopause needs to be addressed, it is also important to remember that the incidence of hypothyroidism increases with age and can co-exist with other conditions.
How To Lose Weight In Menopause Yes It Is Possible
11th March 2020 By Catherine
Is it;possible to lose weight in the menopause? ;Its a question Im asked all the time in my clinic, with so many women struggling to maintain a healthy weight as their hormones shift. The diet and exercise regime theyve followed for most of their adult life doesnt seem to work anymore. ;Despite eating the same food and doing the same level of exercise, they find theyre putting on weight for no apparent reason, especially around the tummy. Some women tell me they used to be able to get weight off easily if theyd been on holiday or during Christmas but now that doesnt seem to work anymore. ;
So why does it seem to be harder to lose weight in menopause?; Is it that our metabolism shifts?; Or is something else going on?; In this article, Im going to explore the shift in hormones around the menopause and why this may affect your ability to maintain a healthy weight. and what you can do about it!
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Tips For Losing Weight While Dealing With Hypothyroidism
Achieving healthy weight loss starts with finding the right doctor that understands your situation and is willing to look beyond calorie restriction. Additionally, there are lifestyle changes you can make. Mahar and Bowman share four tips for losing weight while dealing with hypothyroidism.
Should You Do Hiit Workouts
Note that HIIT is just how it sounds â high intensity â which means that it isnt necessarily intended for beginners who are new to exercise. If you havent exercised in a while, start out with shorter less intense sessions. However, if youre used to regular exercise, HIIT may be just the thing you need to switch up your routine and see the weight loss results you want.
And while HIIT is effective for weight loss, that doesnt mean its the only physical activity you have to do to see results. HIIT can be combined with other exercises you also enjoy. For instance, if you like walking, jogging, biking, or kickboxing, alternating these with HIIT workouts occasionally can also result in long-term weight loss and support healthy weight maintenance.
You can complete an HIIT workout without going to the gym!
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Find The Right Thyroid Medication
Doctors often prescribe a synthetic thyroid hormone , Synthroid, Armour, or other T4 medication to treat patients with hypothyroidism. These types of medications act as thyroid hormone substitutes when your body fails to produce adequate thyroid hormone on its own. However, it will take time for your doctor to determine the right dosage of thyroid medication that works best for you.
For example, functional medicine physician Dr. Westin Childs only prescribes T4 medicine to patients sensitive to medications containing T3but the majority of his patients tend to respond better with a medication containing both T4 and T3 hormone.
Furthermore, a study released by the NIH revealed that many patients preferred taking DTE instead of L-T., gained more energy, and lost slightly more weight when they took a medication containing a combination of T4 and T3.
Its important for you to correct your hormone levels as quickly as possible in order to alleviate your symptoms and maximize weight loss. Once you find a thyroid medicine that is well tolerated and is of the right dosage, you can take your medicine according to your doctors recommendations.
Interestingly, a randomized double-blind crossover trial study reported in a 2010 Archives of Internal Medicine article strongly suggests that patients who took their thyroid medication at bedtime experienced improvement with their hormone levels and symptoms as opposed to when they took their medication in the morning. This was because:
Over 50 Throw Away The Tried
Bad Idea #1: Relying on Willpower.
There may have been a time when you could muscle out a few hard-core weeks of diet and exercise, but that same level of willpower may not be as easy to come by anymore.
Research shows that willpower is fragile.
Its wiped out by low blood sugar, as I wrote about in Why willpower Will Not Work For Long-Term Weight Loss.
Willpower also flies out the window when youre stressed, which if you are like 98% of the population happens at least once a day.
In lesson #3 of The Science of Willpower, Vanessa Van Edwards spells out why willpower is a finite resource.
She explains that we should think of willpower as a muscle that gets fatigued as we use it.
Every temptation that we resist stresses our willpower muscle. It gets a bit weaker each time we resist telling our coworker what we really think of his crude jokes, avoid sticking our hand in the office candy dish, and say, no thank you to dessert.
If your willpower muscle takes too many hits during the day, you find yourself with a box of rocky road ice cream in one hand and a spoon in the other.
Bad Idea #2: 90 Minute Workouts 6 Days a Week
If you have a goal of running a marathon or participating in an Ironman triathlon, then long workouts are part of the commitment. But, if losing weight over 50 is your top priority, then overexercising could defeat your purpose.
Stress, whether its emotional or physical, causes your adrenal glands to release fight-or-flight hormones, including cortisol.
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First What Is Menopause
Menopause marks the end of a womans menstrual cycles. It is defined as a full 12 months without a menstrual period for women over the age of 40.2 While the average age in North America is around 52, the hormonal changes can start in a womans early 40s and last into her 60s.3
Research shows that the timing of menopause is a complex mix of genetics, ethnicity, geography, socio-economic status, and lifestyle factors. 4
The symptoms of menopause are well known: hot flashes, night sweats, mood changes, brain fog, headache, disrupted sleep, vaginal dryness, bloating, and more. Unfortunately, weight gain and increased body fat, especially around the abdomen, are very common complaints.5
Its estimated that most women, without changing anything in their diet or lifestyle, gain an average of 2 to 5 pounds during the menopausal transition. However, some gain much more than this.6
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Menopause And Thyroid Disorders
Thyroid problems are common during perimenopause and after menopause. Unfortunately the symptoms of both hypothyroidism and hyperthyroidism can be similar to menopausal symptoms. Many women can go undiagnosed and suffer when their symptoms could be treated.
This information is being provided to you for educational and informational;purposes only. It is being provided to you to educate you about how good fitness and nutrition can benefit women during menopause and as a self-help tool for your own use. It is not intended to be medical advice. This;information is to be used at your own risk based on your own judgment.
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When To Consult A Doctor
Millions of women suffer from both hypothyroidism and menopause symptoms. The more you know about your situation, the better. Consult your physician if youâre experiencing any of the symptoms of hypothyroidism and/or menopause.
Make sure to tell your doctor any symptoms you have been experiencing, particularly moodiness, weight changes, hot flashes, irregular menstrual cycle, and fatigue. Inform your doctor of any family history of thyroid-related disorders.
Thyroid Nodules And Cancer In Menopause
Thyroid nodules are five times more frequent in menopausal people than in younger people and the risk of developing thyroid cancer is higher during menopause .
Diagnosis might take longer because people in menopause experience a lot of symptoms that might not specifically relate to thyroid problems .People undergoing menopause with an untreated underactive thyroid have a higher risk of developing diabetes type 2 .Here are thyroid symptoms to be on the lookout for :
If youre entering menopause and feel like your symptoms have intensified, track what youre experiencing in BOOST Thyroid. This will help you and your doctor quickly figure out; what type of treatment you might benefit from.
Peacock K, et al. Menopause, 2019
Schindler AE. Thyroid function and postmenopause, 2003
Hernández Valencia M, et al. Hypothyroidism associated to menopause symptoms worsening change with thyroid substitution therapy, 2008
Panda S, et al. Analyzing Thyroid Dysfunction in the Climacteric, 2018
Zhu BT, et al. Functional role of estrogen metabolism in target cells: review and perspectives, 1998
Gietka-Czernei M. The thyroid gland in postmenopausal women: physiology and diseases, 2017
Burch HB, et al. A 2013 survey of clinical practice patterns in the management of primary hypothyroidism, 2014
Uygur MM, et al. Thyroid disease in the perimenopause and postmenopause period, 2018
Sammaritano LR. Menopause in patients with autoimmune diseases, 2012
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Use Stress Relief Techniques
Stressis a leading contributor to an underactive thyroid. Relieving stress can lead to a normal balance in your hormone levels. If your thyroid is normalized, your metabolism will speed up again.
And outside of hypothyroidism, stresshas been linked to obesity in general. This is primarily due to exposure to excessive amounts of cortisol over time.
Here are some practical ways to relieve stress:
- Sleep. A full 8 hours of high-quality sleep is essential for stress relief.
- Turn off technology before bed. Cutting outblue light exposure an hour before bedtime can improve your sleep quality. You can do this by using software that blocks blue light, like f.lux and iristech.
- Use blue light blocking glasses. We also encourage everyone to use blue-light blocking glasses after sunset if using any electronic devices, which helps to reduce cortisol production. Use code PRIMEHEALTH for 10% off of our favorite blue light blocking glasses atRa Optics.;
- Meditate. Practicing meditation is another way to alleviate your stress and decrease excessive cortisol production.
- Go outside. Spending time outdoors, especiallyin primarily green locations, can lower your stress and cortisol levels.
Reducing your stress levels is one of the best ways to lose weight with hypothyroidism without medication.
A Drop In Estrogen Levels
Changes in levels estrogen contribute to weight gain.
Estrogen is one of the primary sex hormones in females. It plays a role in:
- physical sex characteristics
- regulating cholesterol levels
During menopause, estrogen levels dip substantially.
Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.
Hormone replacement therapy may reduce the tendency to gain abdominal fat.
Menopause And Hypothyroidism Share Many Symptoms
Even if youve had hypothyroidism for a while, when you reach menopausal age, the lines between hypothyroidism and menopause can start to blur. Symptoms of hypothyroidism can be confused with symptoms due to the menopause transition, says Ekta Kapoor, MBBS, an endocrinologist in the Menopause and Women’s Sexual Health Clinic at the Mayo Clinic in Rochester, Minnesota.
These same symptoms can include:
- Altered menstrual cycle length
- Change in amount of bleeding
- Sleep disruption
- Dry skin
- Hair loss
Rosenfeld cautions against using synthetic thyroid hormone medication to alleviate menopause symptoms in women with normal thyroid function. “While there is a great deal of overlap in the symptoms, if the thyroid blood tests are normal, it would be wrong to treat a person without thyroid disease with thyroid hormone or to increase thyroid hormone in a person with hypothyroidism to alleviate symptoms of menopause,” she says. “Thyroid hormone is not a cure-all for symptoms it is a treatment for hypothyroidism.”
Charlene On Focusing On Day
Charlene Bazarian was 19 years old when she noticed her weight start to climb. In an effort to drop what she thought was the Freshman 15, Bazarian cleaned up her eating and exercised more. Yet her weight continued to climb. I went to several doctors, who each said I was fine, says Bazarian.
It wasnt until her mother, who also has hypothyroidism, suggested that she see her endocrinologist, that things made sense.
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How Does Diet Affect Thyroid Function
If you have a thyroid disorder then diet alone will not fix it. However there are certain foods which can make hypothyroidism worse. If you are on thyroid medication talk to your physician about these foods:
Iodine – iodine has a direct effect on thyroid function. We want to keep levels in the right range, not too high, not too low. Table salt is fortified with iodine to make sure that we get enough.
Soy products – soy contains plant based estrogens so it can effect your estrogen balance. Many women use soy products to reduce hot flashes during menopause. Unfortunately soy can contribute to an estrogen dominance so should be limited if you have hypothyroidism. Some soy seems to be OK.
Cruciferous vegetables – These include broccoli, kale, cabbage, and cauliflower. They have a compound called goitrogens which can interfere with thyroid hormone production. Cooking destroys the compound so these vegetables are fine eaten cooked and as long as you dont overdo it, some raw should be OK. Be cautious with juicing a large bunch of kale, though.
Gluten – Some natural health experts insist that eliminating gluten is necessary for women with hypothyroidism. Celiac disease is more common in women who have hypothyroidism so make sure you are tested for celiac.
Some of the symptoms of hypothyroidism can be improved by eating a healthy diet. Some general guidelines are:
- Low in sugar
- Less processed foods