Michelle Biton has released a new book. Written in the same style as The Instant Anxiety Solution: 5 Simple Steps to Quiet the Mind & Achieve Calm, her recently released The Menopause Weight Loss Solution: A Woman’s Guide to Menopause Without Pounds offers six steps to help women live their best lives during menopause. Both books are published by Hatherleigh Press Ltd.
The mnemonic device that anchors this book is SHRINK. After an introductory chapter about what menopause is, some of its symptoms, the role of cortisol (“the body’s primary stress hormone”) and a couple of other topics, each section explores one of the letters. So, chapters 2 through 7 are (italics added): Stimulate Your Metabolism; Harness the Power of Your Vagus Nerve; Reinforce the Eight Nutritional Strategies; Incorporate Daily Pelvic Floor and Core Exercises; Nurture Mindfulness and Mindful Eating; and Know Your Female Powers with Confidence.
“Menopause is a natural process,” writes Biton. “You officially hit menopause when you do not get your period for 12 consecutive months. The ovaries stop making estrogen and progesterone and the period disappears. It signifies the end of the reproductive years and the beginning of the wise ‘goddess’ years.
“But that is the easy version. Menopause, or pre-menopause, can feel like a rollercoaster ride of hormones or a symphony of fireworks.”
Pre-menopause, or perimenopause, can start in one’s 30s or 40s and last up to 10 years, writes Biton. “At least 80% of women will experience menopausal symptoms of varying degrees and severity.” And there are many symptoms or changes, including but not at all limited to: slower metabolism, poor memory or brain fog, weight gain around the middle, thinning hair, increased irritability and moodiness, night sweats, increased sadness, diminished sex drive and itchy skin.
Weight gain during menopause apparently affects 65-70% of women, who gain an average of five to 10 pounds. One reason for this is that “women’s ability to burn calories gets cut by 30% or more,” says Biton. “By the time she reaches middle age, she will have to work almost twice as hard to burn the same amount of calories as she did in her 20s.”
Biton recommends many different types of exercise to build muscle and kickstart one’s metabolism. “Simple things like lifting your body weight against gravity does the job perfectly,” she writes. “You can do them anywhere; they are easy to do and very effective. This includes exercises like push-ups, triceps dips, lunges and squats.” She gives a description of how to do lunges and planks, and talks about things like ideal intensity levels: “Regular physical activity [like walking], versus doing one intense workout on the weekend, will be more beneficial at increasing your metabolism long-term.” She notes that adding protein to every meal can help boost metabolism, as can eating the “right kind of fat,” such as omega-3 and omega-6.
A moderate approach to exercise and eating is, not surprisingly, the recommended approach and she dedicates Chapter 4 to nutritional strategies. Chapter 5 is about ways to increase core strength (“namely, your corset and girdle muscles”), to combat weight gain around the midsection, and exercises to strengthen the pelvic floor muscles to keep incontinence at bay.
The chapter on the vagus nerve – the “key” to activating the parasympathetic nervous system (PSNS), which helps us “calm down, handle stress better, regulate your mood and feel more relaxed, connected and compassionate” – takes a lot from Biton’s previous book on dealing with anxiety. (See jewishindependent.ca/ways-to-tackle-anxiety.)
“During menopause, it is common to feel stressed and overwhelmed, not to mention disconnected, irritable, worried, anxious, depressed and questioning a lot of things in life,” she writes.
She advises: “If you’re having a hard time regulating your emotions, feeling overwhelmed or overly emotional, it’s a good idea to activate your PSNS right away.” And she offers many ways to do that, from splashing cold water on your face, to running on the spot as long as you can, to deep breathing, to immersing yourself in nature, and more.
The chapter on mindfulness focuses on differentiating between physical and emotional hunger. The former “begins in the stomach” and is “a physiological need,” while the latter is “when you eat in response to feelings…. Emotional foods tend to be high in carbohydrates, as they allow more L-tryptophan, a mood-regulating amino acid, to enter the brain. Carbohydrates (and sugar) help the body to make serotonin, the ‘feel-good’ neurotransmitter, so it makes sense why emotional eaters tend to consume foods that give them a ‘sugar high.’” Biton suggests practices like mindful eating (slowing down, chewing your food well); trying “to eat out of physical hunger 95% of the time,” while allowing yourself occasional treats; and, again, adding protein to meals “to feel full for longer.”
The last chapter of The Menopause Weight Loss Solution is about retraining our minds to think more positively and reduce negative thoughts about ourselves. It also tackles perhaps sensitive topics like changes to the vagina, body odor, breast tenderness, skin and more that happen during menopause.
There’s nothing revolutionary or in-depth in this book, but rather it provides an overview and the basics of what a woman can do to understand and get through menopause more easily.
Biton has a master’s in holistic nutrition, a bachelor’s in psychology, and a certificate in kinesiology and fitness studies. She is a former Vancouverite who now lives in Los Angeles. For more information, visit michellebiton.com.