Physical Changes
Average age-related weight gain per year
0.8 pounds per year- primarily due to the loss of muscle mass that in turn reduces calories burned and raises insulin levels
Two words you should not use to describe a woman's weight gain during menopause.
What is "Morbid Obesity"?
Name 3 examples of processed meat
Bacon, sausage, lunch meat
Grams of fiber recommended for women
What is 25 grams daily
Recommended amount of calcium for women over age 51
What is 1,200 mg
This measurement is more helpful than BMI in assessing risk
What is waist circumference- over 35 inches/88 cm
This common 2-prong lifestyle advice can feel simplistic and dismissive
"eat less and exercise more"
What is alcohol
A high-fiber diet can reduce these two specific contributors to CVD
LDL and blood sugar
Phytoestrogen supplements from this food have been found largely ineffective for hot flushes
What is soy
You do not need to wait before supporting a woman with these two most effective tools for weight loss
We can shift the discussion from this Q to this Q for a more positive conversation
From Quantity to more of a focus on Quality (or from Heavy to Healthy)
The MIND diet is an abbreviation for what
This type of bacteria in your colon love to munch on fiber!
What are Short Chain Fatty Acids?
It's helpful to combine a calcium supplement with this vitamin
What is vitamin D (600-1,000 IU daily)
Name 3 non-weight conditions that diet can improve in menopause
CVD, diabetes, dementia
Something sensitive you have heard or advice you would give
?
The overall healthiest diet for menopause will be this type of diet
What is heart-healthy, because heart disease is the number one cause of death for women
What are Flax Seeds and Chia Seeds?
1.2-1.6 g/kg - but for higher weight needs to be adjusted down
This type of fat is metabolically active and associated with cardiovascular and diabetes risk
abdominal/visceral - after menopause, visceral fat makes up about 15-20 5of body fat
Relating higher fiber/lower fat/lower sugar/higher protein all to THIS can be frustrating
What is losing weight
90% of the added sugar in American diets come from this
What are ultra processed foods
This berry has 8 grams of fiber per cup
Is black cohosh helpful for hot flushes
What is: probably not