Forced into early menopause, now I can’t stay slim

I AM turning 50 at the end of the year and want to lose weight: I’m 5ft 4in and 11st 4 lb. I went through a forced early menopause due to cancer treatment six years ago and am on HRT. Though I watch what I eat, and exercise religiously, I can’t slim down. I don’t drink, smoke or eat (much) cake. I feel really frustrated. IF YOU are overweight, losing the excess pounds is known to help ease some common menopausal symptoms such as exhaustion and hot flushes. It can also protect you from osteoporosis.

But it’s not just about weight loss. Aside from hormone replacement therapy medication, studies show that regular exercise, a healthy balanced diet and reducing alcohol intake can take the edge off too. However, when you’re overcome with fatigue, anxiety, depression, headaches and hot flushes (due to the rapid decline in oestrogen), the prospect of exercise and cutting down on comfort foods can seem like impossible tasks.

But do stick with it, trying not to focus so much on weight loss, but rather on the health benefits of staying active.

With age, the risk of both heart disease and osteoporosis rapidly increases, due to ageing cells and a decrease in bone-protecting oestrogen. Exercise has been shown to protect the body from both of these conditions while also increasing flexibility, mobility and improving balance.

Keep it moderate, aerobic and frequent such as thrice weekly bike rides, swimming or running. For those not used to exercise, begin with something easy such as a long, brisk walk three times a week. View exercise as a fun activity that will boost your health.

Don’t go obsessing over the number on the scales – if you’re healthy and happy, the weight loss should come eventually. I WORK shifts and find it difficult to sleep. I’m 48, I eat well and I’m not overweight. I used to love cycling and running, but now just don’t have any energy. What should I do? SHIFT work is often linked to problems with sleep, but there could be a number of other causes and it is important that you start (or persist in) talking to your GP about it. Stress, depression and a common night-time breathing problem called sleep apnoea can all disrupt sleep, leading to daytime fatigue. These things need to be looked into by a medical professional.

So what can a personal trainer like me do?

Well, a handful of studies have suggested that exercise significantly improves the sleep of people with chronic insomnia.

One trial found that a single bout of moderate-intensity aerobic exercise, such as walking, before bed reduced the time it took to fall asleep and increased the length of sleep of people with chronic insomnia, compared to a night when they did not exercise.

Other research suggests that regular exercise can have a similarly powerful effect on insomnia, and scientists say exercise can also reduce stress and anxiety.

I know the last thing you feel like doing when you’re exhausted is a workout. But start small: a brisk 15-minute walk first thing in the morning to help you wake up, and one after your evening meal. Switch off TVs, mobile phones, everything.

Take time to relax before bed, with a warm shower or bath. Stretch. Try to keep a regular pattern to this, even when the demands on you are changing.

Once you are sleeping better and feeling a bit less tired, you can start building in more vigorous exercise two to three times a week (but not too close to bedtime). It isn’t a simple, quick fix but I promise it’s worth sticking at it.