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Prioritizing Women's Health Beyond the Scale

calderkristina


Time to put away the scales

In a world that often fixates on numbers, especially the one glaring at us from the bathroom floor – the scale, it's time to redefine our approach to women's health. Particularly for those navigating the perimenopausal age, where hormonal changes can make the scale seem like an uninvited critic, it's essential to shift the focus from a single number to a holistic well-being perspective.

 

The Scale's Deceptive Power


The One-Number Conundrum:

The scale, a numerical dictator that can either make or break your day. But does it truly reflect your health? Spoiler alert: No! It merely presents a single digit, devoid of the nuances that truly define your body's composition. I recently had my annual physical where I was weighed at the doctor’s office, and it ruined my day-but also motivated me to get back to a regular routine of exercise. I hadn’t stepped on a scale in months; and knowing that it was after the holiday season, and I had just returned from a week all-inclusive girls’ trip that I would be higher than I typically am – but I have never been this heavy since my last pregnancy!

 

Hidden Metrics:

Behind that number lies a complex mix of body fat, lean mass, water retention, and more. Relying solely on this digit is akin to reading a book by its cover – you miss the richness within. Monitoring lean mass, body fat mass, and water weight is essential for gaining a holistic understanding of one's body composition, aiding in the pursuit of overall health and fitness goals while providing insights into the effectiveness of nutrition, exercise, and hydration strategies.


Lean Mass:

Lean mass refers to the total weight of everything in your body, excluding fat. This includes muscles, bones, organs, skin, and body water. Essentially, it represents the weight of all the non-fat components in your body. Building and preserving lean mass is crucial for various aspects of health, including metabolism, strength, and overall functionality.

 

Body Fat Mass:

Body fat mass is the amount of fat tissue your body carries. While some body fat is essential for insulation, hormone production, and energy storage, excessive body fat can pose health risks. Monitoring body fat mass provides a more accurate picture of your body composition, helping you understand the balance between fat and non-fat components.

 

Water Mass:

Water mass accounts for the amount of water in your body. Adequate hydration is essential for various physiological functions, and changes in water mass can affect the scale's readings. Understanding water mass is crucial for maintaining proper hydration levels and ensuring that fluctuations don't mislead interpretations of overall health.

 

Body Composition:

Body composition is the ratio of lean mass to body fat mass. It offers a more comprehensive view of your physique than simply relying on weight alone. Monitoring body composition provides insights into the effectiveness of your fitness and nutrition strategies, helping you make informed decisions about your health and wellness journey.

 

Shifting the Focus


Eating Well for Well-Being:

Rather than obsessing over a number on the scale, redirect your energy towards nourishing your body with well-balanced, nutrient-dense meals. Eating for health means fueling your body for optimal function and longevity. Your nutrition plays a pivotal role in achieving a healthy female body. Focus on macronutrients—protein, carbohydrates, and fat—ensuring a balanced intake. A suggested macronutrient ratio is 50% carbs, 30% protein, and 20% fat. It’s important to note that the macronutrient ratio can vary depending on the individual’s specific needs and goals. For instance, a study conducted by McMaster University suggests that a 5 : 3.5 : 1.5 ratio of carbs, protein and fat (when coupled with doing a four-week workout program) can deliver healthy fat loss results.


The current recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. However, research has shown that for endurance or strength athletes, it is recommended to consume 1.2 to 2 grams of protein per kilogram of body weight daily. According to Dr. Stacy Sims, a renowned exercise physiologist and nutrition scientist, perimenopausal women who are active should aim for 1.8 to 2 grams of protein per kilogram of body weight per day (Women & the Importance of Protein | Dr. Stacy Sims (drstacysims.com). This is equivalent to approximately 0.8 to 0.9 grams of protein per pound of body weight per day.


Dr. Sims also recommends that perimenopausal women should consume 30 grams of high-quality protein within 30 to 45 minutes after exercise and regular doses of 30 to 40 grams of protein at each meal and 15 to 20 at your snacks. Personally, this has been a game changer for me! Focusing on getting in adequate protein at breakfast and lunch really helps keep me satiated and has helped me with muscle mass gains.


The Power of Good Habits:

Consider this a gentle nudge to prioritize habits that truly matter. Adequate sleep, hydration, and stress management play pivotal roles in your well-being. These habits contribute to hormonal balance, clearer skin, improved libido, and a general sense of vitality that goes beyond what any scale can reveal.


Establish a Consistent Sleep Schedule:

Aim for a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep.

 


Establish a bedtime routine

 

Empowerment Through Performance


Listening to Your Body:

Shift the narrative from the scale's judgment to your body's cues. How do you feel? Are you gaining strength? Sleeping soundly? Feeling more energized? These are the real markers of health and should be celebrated.

 

Strength Over Numbers:

Trade the scale's judgment for the empowerment that comes from achieving personal fitness goals. Whether it's lifting heavier, running longer, or mastering a new yoga pose, let performance be your guide.

 

In the perimenopausal journey, where hormonal fluctuations can make the scale seem like an unwelcome companion, it's time to break free. The emphasis should be on holistic well-being – nourishing your body, adopting healthy habits, and celebrating the victories beyond a single number. Remember, health is a multifaceted journey, and it's time to rewrite the narrative in a way that truly empowers women at every stage of life. Break free from the scale's limited perspective, embrace your strength, and embark on a journey towards a healthier, happier you.

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Jan 30, 2024
Rated 5 out of 5 stars.

Thank you for writing this. Standing on my scale daily can really make my day; but most of the time it ruins it. I will have a week where I have eaten well and worked out daily and then I step on the scale and it hasn't moved or it went up- it just deflates me and makes me want to give up! I am putting it away right now!

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