Losing that post-menopausal belly fat
Q: I’m a year past menopause and, for the first time, I have belly fat. I’ve also gained weight. How can I reverse this trend and lose the fat? — Lanny F., Portland, Oregon
A: You’re not alone; almost 75 percent of women over age 55 in the U.S. are overweight or obese. Combating that is a priority for maximizing length — and most importantly, quality — of life.
One of the reasons older women gain weight is that blood levels of estradiol, a form of estrogen, decline measurably after menopause. That change in estradiol also changes one of its metabolites, testosterone (yes, women have testosterone), and together they alter how you burn calories and manage fat.
What can you do about it? A lot. You can rebuild muscle mass with 20-30 minutes of resistance and strength training two to three times a week and get 150 or more minutes of high-intensity interval training cardio exercise weekly — stoking your metabolism. And you can upgrade your diet by eliminating ultra-processed foods, enriched flours and saturated and trans fats.
Q: I’m experiencing erectile dysfunction — I’m 45 — and I tried one of the pills they advertise, but it doesn’t really help. What’s the best treatment? — F.J., Chicago
A: More than 30 million men in the u.s. deal with erectile dysfunction. The causes range from medications, psychological and emotional turmoil, and operations such as a prostatectomy, to low hormone levels, obesity, atherosclerosis and smoking.
Becoming heart healthy is step No. 1 for long-term improvement of every bodily function, including sexual function. So, eat a healthy plant-based diet, get lots of exercise, adopt good sleep habits and take medications, such as statins, if needed.
There are also medications that promise immediate help. They’re Pde5-inhibitors such as sildenafil (Viagra), tadalafil (Cialis), vardenafil (Levitra or Staxyn) and avanafil (Stendra). But they’re not effective for around 30 to 40 percent of men who take them, according to a study in Therapeutic Advances in Urology.
Now, a study published in JAMA Network says taking a dose of antioxidants, such as L-arginine, with your Pde5-inhibitor increases the benefits.pde5-inhibitors tamp down an enzyme that can interfere with blood flow into and out of the penis. The antioxidant raises levels of blood-vessel-relaxing nitric oxide — giving blood flow a second boost.