Making Mature Bodies Fit

I Am My Target Market

When I first started my personal training company, LifeStages Fitness, I hired a marketing consultant to help define vision, etc. The first thing she asked me was “Who is your target audience for your services?” A very reasonable question, but my smart ass retort was:“Anyone with money.” The marketing person suggested I pick a narrow, but deep market and voila, we had it: women and men over the age of 40 who wanted to regain their former physical glory, were seeking post rehabilitation exercise, or required additional strength for daily activities of life. In other words, Baby Boomers.

Six years later I am just that person.

I am a 52 year old woman and I had a knee replacement a year and half ago (and will require the other knee and both hips replaced) and I’d like to share with you how I ended up as my target market. My story will unfold over a series of then blogs, but I’ll provide an overview here.

Short Overview
I have been extremely active my entire life: a black belt in karate, rugby player, softball and baseball, racquetball, training for a marathon, weight lifting, boxing, kayaking (am I exhausting you yet, because I want to take a nap), and those are the ones that come to mind this instant. When I was 45, I started to experience pain in my left knee, which got progressively worse as the months went by.

I made an appointment with an orthopedic surgeon, who took xrays and told me I had NO cartilage left in both my left and right knee joints. I was only symptomatic (read: in agonizing pain) in my left knee, but on the xray, both the left and right looked the same. The orthopod said I needed my left knee replaced. I thought to myself “We’ll see about that,” and promptly got two other opinions. Sadly, each doctor was of the same mind.

As a fitness professional, I was certain I could strengthen the muscles around my knees to solve my inconvenient problem. I took up boxing and worked my legs even harder during my strength workouts. While these did strengthen the muscles around my knee, I still had the pesky problem of bone against bone in my knee joint. In other words, I built muscle, but alas, no cartilage. And so began a painful and humbling road to where I am now.

This series of ten blogs is a must read for anyone, who at some age or another, has looked back and thought to themselves “How did I get here?” It also will provide those who are looking a joint replacement the information that doctors don’t tell you when they glibly tell you you’ll be fine in two months.

Stay tuned.

Determining the Amount of Calories Burned During Exercise

A lot of folks operate under the illusion that they can eat whatever they want after exercising. They think an hour of moderately strenuous exercise created a huge calorie deficit. I’ve fallen into this trap before – it probably was true when I was 25 years old, but not now that I’m 52. The problem is, in my mind I’m still 25.

For example, a 150 pound woman in her thirties would require a 45-minute walk to burn off a 160-calorie Starbucks grande skinny, flavored latte. That doesn’t include whatever she had with the latte (muffin, eggs, bacon, etc.)

For most people, a piece of fruit (banana or apple) is a good way to add carbohydrates and nutrients without adding unwanted calories. If you’ve exercised at a higher intensity, eating a slice of whole wheat toast with peanut butter within 30 minutes of exercising helps to restore proteins and carbohydrates. My secret weapon of choice is an eight ounce glass of chocolate milk.

With the proper information about calories burned during exercise, you can make smarter choices about how you eat. I’ve included a link to a calculator that will aid you in this:

http://www.acefitness.org/calculators/physical-activity-calorie-calculator.aspx

I hope this helps you on your quest for health and fitness!

What You Should Know About Cellulite

I’m sure many of you, like me, at one time or another have experienced the horror of seeing your butt in the mirror and thinking to yourself “Whose butt is that? Gads! It’s mine!” The dimpled, cottage cheese you see is cellulite. About 85% of women have some form of cellulite. Men get off the hook on this one – cellulite is rarely observed in males.

To better understand cellulite, a review of skin microanatomy is needed (see the figure below this paragraph). The outermost layer of skin is the epidermis. Immediately under this is the dermis, which is filled with hair follicles, sweat glands, blood vessels, nerve receptors and connective tissue. The next layer of tissue is the first of two layers of subcutaneous (beneath the skin) fat. Cellulite originates in the first region of the subcutaneous fat where, in females, fat cell chambers are arranged vertically. Cellulite is caused by small protrusions of fat into the dermis. This structural alteration of subcutaneous fat protruding into the dermis gives skin the bumpy appearance.

Men and women have different connective-tissue organizational structures in the first layer of subcutaneous fat. With females, fat (adipose) tissue is contained in chamber-like structures that favor the expansion of the adipose tissue into the dermis. Men have a network of crisscrossing connective-tissue architecture, forming smaller polygonal units that allow for subcutaneous fat deposits to expand laterally and internally, with little protrusion into the dermis. Men also have thicker layers of epidermis and dermis tissue.

Why is cellulite more prevalent in the thighs and buttocks of women? Women generally have a higher percentage of body fat than men. The average percent body fat values for adult men and women (aged 18–34) are 13% and 28%, respectively. The thighs and buttocks of women tend to store more body fat. There are five times more fat cells in the thighs, hips and buttocks of women than in other sites of the body.

What You Can Do About Cellulite

There is a plethora of medications, devices and diverse therapies that allegedly treat cellulite. Some examples include liposuction (which, in some women worsens the dimpling), injecting biological agents, Endermologie, massage, and topical ointments. Much of the evidence supporting the efficacy of these therapies is sketchy or nonexistent.

There is only one proven way to help with cellulite. Can you guess what it is? Yes, it’s our inescapable friend exercise! Improving diet and exercise is an excellent way to start improving cellulite appearance. Visible cellulite is reduced in women who lose weight. A nutritional plan combined with a comprehensive exercise program (cardiovascular exercise and resistance training) can reduce body fat. Histological research (examining the microscopic structure of tissue) shows that the fat cells do retract slightly from the dermis with weight loss.

You know who to contact to get fit (that would be me). My company, LifeStages Fitness, will soon be offering packages of personal training bundled with nutritional consultation, so stay tuned.

Guidelines for Exercising in Stinking Hot Weather

Hot weather has arrived and temperatures in my area (DC metro) are starting to inch into the low 90’s with humidity up in the 70%to 80% range. Walking the dog can make me feel as if I was put in a dryer with a bunch of mosquitoes and soggy towels. How can you best alter your fitness workout routine to prevent heat related problems? Here are some suggestions to keep you active, yet safe.

1.    Work up to your full blown routines gradually.

Acclimate your body slowly to higher temperatures. Spend time outside in the warm weather doing short periods of light exercise for two weeks before attempting your full workout. Warm up in the shade. Exercise in the shade as much as possible by choosing shady tree lined streets for walking and jogging.

2.    Hydration is critical.

Hot, humid weather increases the risk of dehydration. Drink 16 ounces of water an hour or two before starting to exercise. While exercising, drink water every 15 minutes. The body can lose up to a quart of water an hour while exercising, so drink up, even if you don’t feel thirsty. You also lose salt and other electrolytes when you exercise, so use Gatorade or another brand of sports drink. Caveat emptor:  check the ingredients for sugar and a high calorie count. Get a drink without high calories, added sugar or, heaven forbid, high fructose corn syrup.

3.    Choose your workout time wisely .

Avoid exercising between the hours of 10:00 a.m. to 2:30 p.m. when temperatures tend to soar. Find out what the heat index - this is how your body will really feel. The best times to exercise are early in the morning or in the later evening. Here is another treat for you older adults: as a person ages, their ability to regulate body temperature decreases. (It’s not enough that our joints are shot to hell and we are racking up the pounds because of a slower metabolism).

4.    Dress appropriately.

Wear clothing made of modern wicking materials that breathe and directs heat away from your body, such as Cool Max. Adidas makes a nice line of clothing using this cooling fiber. Avoid open-mesh jerseys and tank tops, since they can cause overexposure to the sun. A hat is good for shading your face.

5.    Use sunscreen.

If you experience sunburn from unprotected sun exposure, you will not only damage your skin but you’ll experience additional problems with temperature regulation. Apply a sunscreen with an SPF of15 or greater every two hours

6.    Know the symptoms of heat related illness.

These can occur when your body can no longer cool itself and your internal body temperature begins rising. Listen to your body carefully when exercising in warm weather. Signs of heat exhaustion include elevations in body temperature, headache, nausea, dizziness, lightheadedness, and heat related stroke. If you experience the milder symptoms of heat exhaustion, stop exercising immediately and start replacing fluids and, if possible, spray your body with cool water. If symptoms don’t improve in 20 minutes, call your doctor. Heat-related stroke symptoms include high body temperature, red, flushed skin, confusion, rapid pulse, and difficulty breathing. This can progress rapidly to seizures, coma, and even death. If you start to experience symptoms of heat stroke, seek immediate medical attention.

7.    Consider other exercise options when the temperature climbs.

When temperatures rise above 80 degrees, when it is very humid, or both, exercise can put a serious strain on your system. Consider taking your outdoor fitness routine to a local mall with air conditioning. Modify your workout to do a fast walk. If you want a more intense workout, combine fast walking with stair climbing at the mall. If you belong to a gym, this would be a good time to go.

8.    Cool down after you finish exercising.

Stretch in the shade or a cool area afterwards and drink fluids to help replace water and electrolyte loss during the exercise. Do not take a hot bath or shower right after exercising. Avoid saunas, since the risk of fainting and heart attack can be increased by sudden low blood pressure.

These suggestions will help you complete your fitness workout routine in a safe and effective manner. Pamper your body a bit more during these hot and humid days in order to avoid heat related injury and illness.

7 Reasons Why You Can’t Lose Weight

There are few things more frustrating than not being able to lose weight. You work out like a maniac and eat what you think are all the right foods. But, you still are not at your goal weight. It is nearly summer time and you are facing the horrendous prospect of wearing a bathing suit or shorts and tank tops.

I’ve always been wary of articles that say “Get Six-Pack Abs in 5 Easy Moves,” so I can appreciate why you might be suspicious about this blog post. I’ve tried to provide substantive information about seven barriers that may be standing in your way to reaching your desired weight. I’ve found that it takes commitment and perseverance. And it’s got to be a permanent lifestyle choice or you’ll be on the yo-yo and feel even more demoralized.

1.    Mind 

Your mind is your number one ally when it comes to achieving your goals. Your mind has to be programmed for success or it will do more to derail your efforts.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
• Protect your mind from negative self talk. If a negative thought comes to mind, immediately reject it. I like to say “thinking” to rid myself of any bogus, erroneous thoughts. When I say this, I acknowledge that I’m involved in fruitless mind chatter.
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive. I frequently refer to myself as a fat little pig, but is that really true? Nor am I of a bovine species. I know this because I have an opposable thumb and forefinger.

2.    Fear

Change makes us nervous, even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and create lasting change.

• Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
• Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. You are capable of losing weight.

3.    Excuses

An excuse takes less effort than an action. Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.

4.    Commitment

How many times have you tried to lose weight, only to give up a week or two later? If you truly want to lose weight then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
• Treat exercise with the same importance as a work meeting to avoid skipping it at the last minute. Find three available 60-minute time slots in your schedule and mark them on your calendar. Stick to your schedule.
• If you don’t give up, then you’ll never fail.

5.    Diet

If you consistently eat the wrong food, then you’re weight loss efforts will be in vain. Bottom line: you need to stop eating junk. Processed foods, refined sugar, and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts, and fruits.

• Don’t eat processed foods. They contain tons of empty calories.
• Fat contains twice the caloric density of protein and carbohydrates. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
• Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

6.    Patience

It takes time to transform your body from fat to fit, even though you may want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
• Make each workout a new experience. Challenge your body with different resistance, new exercises, and a varied pace.
• Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right.

7.    Support

People who exercise alone are less challenged, less accountable, and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

• Find a workout partner who is in better shape than you, or better yet, work with a trainer.
• Get professional help with your diet. I can’t tell you how many times I’ve heard people say “I know what to eat, it’s just a matter of doing it.” And they tell me the same thing three months later, ad infinitum, all the while packing on the pounds. Being accountable to someone who knows the implications of your diet is invaluable.

I can help you with fitness and diet, but you have to be ready to embark on your last and best weight loss program! You will feel empowered when you do.

5 Guidelines for Eating Sugar

OK, I admit it – I love sugary foods. Fresh, chewy gumme bears are my particular weakness. I’ve been known to blow through an entire bag of gumme bears after a especially stressful day. I have flown to Germany just to score gumme bears. They are devoid of any nutritional content, yet I end up popping the darling, rainbow colored little bears like an addict. And I know better!

Most of us have a love/hate relationship with sugar. This blog will give you five guidelines on how to get sugar into your diet in a way that won’t make you feel guilty.

1.    Just Say “Know”

Glycogen, a carbohydrate stored in your liver and muscles, is a short term reservoir of energy. After eating sugar (glucose), insulin is produced in your pancreas to transport the glucose. Your body uses all the glucose it needs for immediate fuel but any remaining glucose is stored as glycogen. If your blood glucose level falls, your body stops releasing insulin and releases another substance, glucagon, which converts glycogen (stored energy) to glucose.

When your body gets sugar from natural sources, like fruits and veggies, the fiber in them slows absorption. When you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like blood sugar spikes. Eating too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition from too many foods filled with empty calories and deficient in nutrients.

You’ll get all the energy you need from foods with naturally occurring sugar. If you are able to eat foods that are completely free of added sugar, you are among the hallowed few. For the rest of us, the best strategy is to indulge in moderation.

2.    Less Is More

One teaspoon of table sugar has 15 calories. If you have a couple of cups of tea or coffee in the morning and you use a spoonful of sugar in each, that’s 30 calories. If the rest of your diet is tight and you’re active, the impact is minimal. If you’re trying to lose weight and eating at a severe deficit, you’ll probably want to skip those few spoonfuls of sugar, because refined sugar is nutritionally empty and you want every calorie to have nutritional value. With that as the only caveat, enjoy your coffee with a bit of sugar (if you can’t stomach black coffee or don’t like an artificial sweetener such as Splenda)

3.    Avoid High Fructose Corn Syrup

In a recent study at Princeton University, two groups of rats (I know, I know, a previous blog had a rat study in it—this won’t be my signature element) were fed a sucrose solution and a high fructose corn syrup (HFCS) solution. The rats that consumed HFCS got fatter. “Some people have claimed that high fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity,” said study leader Bart Hoebel, “but our results make it clear that this just isn’t true, at least under the conditions of our tests.”

There are a few couple of theories about why HFCS is worse than other sweeteners. One is that the ratio of fructose to glucose in HFCS is slightly higher. Another is that in the HFCS manufacturing process, fructose molecules are free and unbound, making them easier to absorb. The fructose in table sugar is bonded to the glucose, which means it requires an extra step to be metabolized.

It’s easy to avoid the obvious sweetened foods like soda, cake, cookies, and pies. It requires more vigilance to steer clear of the less obvious ones because manufacturers add HFCS (as well as other sugars) to a myriad of products because it adds flavor. The ingredient list in a large percentage of foods contain sweeteners; e.g., ketchup, peanut butter, bread, salad dressing – to name a few. You can usually find organic versions of the same food with no added sugars or HFCS. Vigilance is the name of the game.

4.    The Sugar in Fruit Isn’t Bad for You

Fruit can be loaded with sugar, but it usually contains fiber, which slows sugar absorption, making it an ideal way to get your simple carbohydrates without straining your insulin levels. Additionally, fruit is filled with easy-to-absorb vitamins and minerals and most fruit is also filled with water.

Even relatively low-fiber fruits like bananas offer many benefits. Bananas are rich in electrolytes, which are crucial to sports performance.

You will have to look pretty hard to find an overweight person whose biggest indulgence is fruit.

5.   VERY Rarely Refined Sugar Can Be Beneficial

Imagine your favorite fitness professional has just put you through a killer workout and you’ve blown through the sugar in your blood and your glycogen stores, leaving you shaky and tired. Eating some sugar to recharge quickly isn’t a bad idea. Since sugar is absorbed quickly, it’s a great opportunity to add some protein and micro-nutrients to the sugar blast, because they’ll be absorbed just as quickly. If you gave the workout your all and you’re truly wiped out, you won’t even come close to storing that sugar as fat.

Parting Advice

If you’ve been sitting on the couch channel surfing, it’s best to have an apple. After finishing the apple, pick up the phone and call a qualified trainer.

The Effect of Exercise on Mood

For years, I’ve heard that exercise enhances mood. How does physiological activity affect psychological states such as anxiety and depression? Is it the placebo effect or is there a scientific link between the two? Based on my experience, I believe there is causation. I have watched clients gain confidence in direct proportion to their strength gains. And I have seen exercise have a profound effect on the well-being of folks with limited mobility.

But, these are purely anecdotal observations. Since I’m an empirical gal, I set off on a literature review of current scientific research on the link between exercise and mood. Here is a brief summary of what I found.

Because of a growing understanding of the biochemistry of brain activity, scientists are beginning to tease out how exercise makes the brain more resistant to stress. Researchers at Princeton University recently discovered the brain neurons of exercising rats respond differently than the brain neurons of their slothful pals. Scientists have known for some time that exercise stimulates the creation of neurons in the brain, but not how these neurons are functionally different from other neurons.

The researchers at Princeton performed an experiment in which one group of rats were allowed to run and a second group was kept sedentary, forced to eat little rat Doritos on little rat couches (a little embellishment on my part). They then made both groups of rats swim in cold water, which I learned, rats are loathe to do (I understand completely). After this, the scientists examined the animals’ brains. They found that the stress of swimming activated neurons in all of the brains. They knew which brain neurons were activated because these neurons activated specific genes in response to stress. But the brains neurons created by running were less likely to activate stress genes and these neurons generally remained quiet. They concluded that the neurons created from exercise had created rat brains that seemed biochemically calm.

Other researchers have looked at how exercise alters the activity of dopamine and serotonin, neurotransmitters in the brain. Dopamine affects brain processes that control movement, emotional response, and ability to experience pleasure and pain. There are many researchers who believe that an imbalance in serotonin levels may influence mood in a way that leads to depression.

The general conclusion of the research I reviewed is the positive stress of exercise prepares cells, structures, and pathways within the brain so that they are more equipped to handle stress from other sources. But this process doesn’t happen overnight, as all researchers observed. In most of the experiments, rats that had run a shorter time didn’t have the same benefit as those who had run longer.

Rat research is one thing, but does this translate to humans? And there is no measure of the intensity needed to bring about mood enhancement.

I do know this. I’m most happy when I feel healthy, slim, and strong. I imagine you do too.

21 Days to Create a New Habit – What is It Based On?

After my knee replacement surgery, I took two months off from work as a personal trainer. Other than physical therapy, I wasn’t able to do any exercise, much less follow my usual exercise regimen. Additionally, I was higher than a kite from pain medications and slinging weights around just wasn’t safe. After three months, I found myself ten pounds heavier and wanted to get it off.

I subscribe to the theory that when you do something consistently for 21 days, it becomes a habit. Michelle Singletary, who writes a money column for the Washington Post, was advocating a 21 day money fast. I tell clients if they go to the gym for 21 days, it is enough time to break down any resistance and excuses we naturally create (“I’m too tired,” “I don’t have my gym clothes,” “I have to work” – to name a few).

I started to wonder – where did this magic number “21” come from and is it grounded in any science? A former researcher - I set out to find the answer and uncovered a rather surprising answer.

The concept of creating a habit in 21 days was first introduced by Dr. Maxwell Maltz in his book, “Psycho-Cybernetics.” Dr. Maltz was a cosmetic surgeon and published his book in 1960. The book was, and still is, a very influential basis for other self-help books and personal growth teachers. Eager to learn the source of the 21 day theory, I bought his book. 

Dr. Maltz created the concept of not merely treating a surgical patient’s physical pathology, but also of understanding the psychology of the patient’s needs. He said, “When you change a man’s face, you almost change a man’s person, his behavior, and sometimes even his basic talents and abilities.” In some cases, successful surgery didn’t change a person’s outlook on life at all. Dr. Maltz also experienced patients who came to him for plastic surgery with a perceived physical deformity (such as big ears) that colored their whole self image in a negative way.

This prompted Dr. Maltz to work with his clients’ self image prior to surgery and he discovered he could assist them to acquire an improved self image in 21 days. In some cases, surgery became unnecessary. The book goes into great detail about how to effect a change in self-image, but that is beyond the scope of this blog.

Much to my chagrin, I discovered that the 21 day theory is essentially based on Dr. Maltz’s anecdotal evidence. Undaunted, I decided to try my own study of the efficacy of the 21 day habit. Using an entirely random sample (me) and with a more than adequate sample size of one (me again), I embarked on an experiment to see if I could alter my eating habits in 21 days.

To get a handle on the problem, I used nutritional software (a new part of my product offerings) in combination with working with Natalie, one of my nutritional consultants. After diligently recording everything I ate for a week, Natalie used all sorts of charts and graphs in the software to show that my ratios of fat, proteins, and carbs were all wrong. So much for me thinking I eat fairly healthy! Natalie recommended I keep my fat intake under 50 grams a day and my intake of carbs under 200 grams a day. And then there was the calorie thing.

Armed with my new instructions, I assiduously followed them for 21 days. I checked in with Natalie every week to review what I ate during the week. Those damnable charts and graphs don’t lie, so they kept me honest. Also, being accountable to someone else helped a great deal.

What was the result of my “rigorous” 21 day research study? I did indeed alter my food habits. I’m much more thoughtful about my food choices now. For example, I chose to cook butternut squash instead of acorn squash for dinner tonight because it has less carbs. Does that mean that I am now habituated forever to making the right choices all of the time? Probably not. But in those 21 days, I consciously chose to learn about what and how I eat and that knowledge can’t be ignored.

For me, the 21 days was a huge success and I’m well on my way to the weight loss I want. More importantly, it taught me to think before I eat. I believe so many of us (myself included), mindlessly stuff the office doughnuts, cookies, etc. into our mouths. We have a vague feeling that we are being “bad” and that we’ll be “good” later. But so few of us even know what it means to be “good.” Most of us have no conscious measure of what “good” means to base our behavior on.

I encourage you to be your own research subject and embark on a 21 day effort to create whatever “good” habit as been nagging at your psyche. As part of that 21 day regimen, commit to consciously learning and studying about what it takes to be successful and lay out a plan. Get help if you need it. Knowledge is power and it is in your hands to gain it.

Belly Fat and Stress

Do you want a good indicator of how stressed you are? Look down and check how much belly fat you have. Genetics certainly play a role in how you will store fat, but stress often plays a bigger role and exacerbates genetic tendencies.

When I worked as a researcher and was particularly stressed I would often haul myself to the vending machine for my favorite treat: Butterfingers. Was it that I had no willpower or was there more at work in my body? I certainly spent enough time denigrating myself and feeling like an undisciplined sloth, but still, those Butterfingers were bought – often on the sly.

I’m not alone in that approach. A study by the American Psychological Association, in which more than 1,800 people were surveyed, showed that over 43 percent of respondents reported overeating or eating unhealthy foods in response to stress.  Listen up ladies: women are more apt to do this than men.

It wasn’t until I read the book, Fit After Forty by Pamela Peeke, that I realized the role the hormone cortisol plays in the storage of body fat.

The body maintains balance in the midst of threatening and rapidly changing situations by signaling the adrenal glands to release the stress hormones adrenaline and cortisol. Adrenaline provides instant energy so you can get out of harm’s way. You feel the effects of cortisol about an hour or so later, when it fulfills its main function and makes you ravenous. Scientists call this the most potent appetite signal we have and some research suggests that it interferes with the signals that control appetite (ghrelin) and satiety (leptin).

Stress and cortisol may also cause our brains to find more pleasure in sweets. It’s never a nice plate of steamed broccoli I crave when stressed, but rather chocolate cupcakes. This should be counter-intuitive because I know the calories in cupcakes are empty calories and will go straight to my “menopot.” The bottom line is cortisol confuses our brain’s normal reward system. More calories might have been good when we used a ton of calories hunting woolly mammoths and needed to replenish ourselves. Now sources of stress are busy schedules, taking care of families, supporting elderly parents, job related issues, and more. There is no physical need to eat like a hog after a particularly stressful meeting at work or after learning that your parent has Alzheimer’s (a situation I was recently confronted with).

How does cortisol encourage our bodies to store fat in the belly? It all has to do with the omentum.  The greater omentum sits in front of the stomach and the lesser omentum covers the liver. Both are easy repositories for fat storage. During chronic stress, your body needs a way to deal with the higher levels of cortisol released by your adrenal glands. The omentum clears cortisol from your system with receptors that bind to cortisol and remove it from the bloodstream. As a steroid, cortisol also increases the omentum’s ability to store fat. When the greater omentum is especially large the abdomen appears stiff and distended, bringing to mind the term “beer belly.”

We all know it is basically impossible to avoid life’s big and small stressors. So, what to do? Here are some tips.

• Sleep. A person who gets eight hours of sleep can have up to 50 percent less cortisol in their body in the evening than someone who gets five or six hours of sleep and therefore store less fat in their omentum (speak belly) overnight. A study in the journal Sleep showed seven or eight hours are sufficient and anything less can lead to weight gain.
• Wait before stuffing yourself silly. Like all hormones, cortisol doesn’t linger in your blood. Avoid the urge to stuff yourself silly for the two or three hours it takes cortisol to leave your system by doing something you enjoy.
• Move. At least 30 minutes of physical activity during the day can help you avoid the negative effects of cortisol.
• Treat yourself. Budget two or three small treats during the day instead of avoiding them entirely.  That way  you won’t feel deprived and go overboard when your willpower snaps in response to saying you’ll never eat so and so again (in my case, cupcakes and Butterfingers).

Fitness and Menopause

This post sheds some light on the role of fitness in obviating some of the symptoms of menopause. I researched this topic through many bouts of wiping sweat off my face from one of my many daily “hot flashes.” Unfortunately the understanding of the biology of menopause is relatively poor (do I hear the women reading this saying “Mmmm hmmm, you got that right!”). Menopause literally means the “permanent pause of menses.” The average age of women at menopause is 51, and it is a gradual process in which the ovaries reduce their production of the female sex hormones. Perimenopause is the time immediately prior to menopause when the endocrinological, biological, and clinical features of approaching menopause begin. This period is marked by changes in menstrual flow, irregularity of periods, and missing periods — until the periods stop altogether.

Menopause can be accompanied by a number of physical changes or symptoms including hot flashes (moi), night sweats (moi), sleep disturbances (moi), and emotional ups and downs (no comment). Many women experience only mild symptoms; others have more difficulty. In the years following menopause, the risk for heart disease and osteoporosis increases.

Can exercise eliminate or reduce some of the symptoms of menopause? Some research suggests that women who are physically active may have fewer and milder vasomotor symptoms (including hot flashes, night sweats, and sleep disturbances) than sedentary women. Exercise has a significant and positive impact on mood and has been shown to be beneficial in the treatment of mild to moderate depression.

Can exercise reverse or prevent any of the physical changes occurring as a result of menopause? Many women claim that they gain weight during or after menopause, especially in their stomach region. I have had the experience of looking down, only to observe a blob of fat on my abdomen that I swear wasn’t there the night before. I lovingly refer to this as my “menopot.”

Many of studies have shown that weight gain after menopause is more likely in women who are sedentary that in women who maintain an active lifestyle. Exercise appears to have a more powerful influence on a woman’s total body fat and abdominal fat during early menopause than hormone replacement therapy.

If a woman does gain weight during her postmenopausal years, the pattern of fat gain will probably look different. A woman’s sex hormones seem to promote the “pear” shape instead of the “apple” shape. A “pear” woman who has always deposited fat in her hips and thighs may find that she now gains fat in her stomach and waist. This switch to abdominal and visceral (fat around your organs) fat storage is associated with increased heart disease and diabetes risk.

Estrogen seems to confer a protective effect on women when it comes to diseases such as osteoporosis and heart disease. When estrogen levels drop, as in menopause, women become more vulnerable to these health problems. Exercise can serve as a proxy for the protective effect of estrogen. The five years following menopause are a time of rapid bone loss. Strength training and weight-bearing exercise can help you keep the bone you have. Regular cardiovascular exercise has been shown to reduce the risk of heart disease and type II diabetes, lower blood pressure, improve lipid profiles, increase insulin sensitivity, and prevent weight gain.

Are there certain types of exercise which are best during menopause? The key is to have a generally active lifestyle. A woman’s aging body will benefit from three major types of activity:

1. Strength training of muscles, bones, and metabolism (dumbbells, weight machines, exercise bands, etc.)
2. Aerobic conditioning for heart health (walking, cycling, swimming, aerobic classes)
3. Stretching for flexible muscles (stretching, yoga, pilates). A book I recommend for stretching is “Stretching and Strengthening Exercises,” Hans Spring, Urs Illi, et al., 1991

Older bodies require more diligence about a warm-up period. Allow ten minutes of gradual warm-up at the beginning of your exercise session. This could be a low-level cardiovascular exercise (walking, cycling, or any of the various cardio machines at a gym).

Don’t think of exercise as a prison sentence! Exercise can add energy and enjoyment to your life, so find ways to exercise that give you pleasure. Some activities include hiking, golf, skiing, gardening, dancing, or yoga. Invite your friends or family members to join you -  exercise can be a great way to stay connected with those we love or to build new relationships.