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Your top nutrition questions answered

Help! Menopause is making me gain

Q:

Since turning 50, the strategies I’ve always relied on to keep the pounds off have stopped working. I stick to whole foods and even doubled up on walks around the neighborhood, but the number on the scale keeps creeping up. Am I just destined to the middle-age spread? A:

Menopausal hormone changes can make it feel like you’re fighting a losing battle with the scale. That’s because dips in estrogen signal the brain to increase hunger, slow metabolism and increase fat storage around the waist. Fortunately, research in the journal Nutrients suggests that consuming 1 tsp. of turmeric daily can help ward off weight gain. The spice works to reverse the physiological changes that come with menopause, and in animal studies, it was shown to reduce menopause-related weight gain by 50 percent.

Even better: Once you increase your intake of turmeric, the pounds you’ve already gained may start falling off your frame. Turmeric also has been shown to shrink fat cells and switch on genes that activate fat burning, helping dieters lose 6.6 times more fat than those who skip the spice.

How can I lower my blood sugar naturally?

Q:

Type 2 diabetes runs in my family, so I was concerned when my doctor told me my blood-sugar levels were getting high. I already avoid most sweets and processed carbs. Do I have to get even more strict and bland with my diet?

A:

Actually, we have a delicious way to control blood-sugar levels: Enjoy 2 Tbs. of cocoa powder or a square of dark chocolate daily. A study in The Journal of Nutritional Biochemistry found that catechins in the treat enhance the ability of the pancreas to secrete the blood sugar–regulating hormone insulin and make muscle cells more efficient at using sugar for energy. These effects improved study subjects’ blood-sugar control by 14 percent in just 24 hours. And additional research has shown that a daily dose of cocoa can cut the risk of type 2 diabetes by 31 percent. Note: Heat can degrade the active compounds in cocoa, so choose minimally processed options like Dutch-processed cocoa powder and raw chocolate bars. You’re smart to ask. Even a short course of antibiotics can decimate the healthy gut bacteria that strengthen immunity, fire up metabolism and improve mood. Without a thriving population of these bugs, the body is vulnerable to future infections and weight gain—but it can take months to replenish the trillions of bacteria needed to optimize health and weight loss through diet alone.

Fortunately, bacteriophages can help speed things along. These unique cellular organisms replicate good bacteria’s DNA, quickly increasing levels of healthy bugs. In one study, subjects given bacteriophages saw a 100-fold increase in probiotic levels and a decrease in bad bacteria after 24 hours. To get the benefits, look for a probiotic that contains phages (like Life Extension FLORASSIST GI with Phage Technology, LEF.com/ffw).

I had to take a round of antibiotics. What is the fastest way to replenish my

good bugs?