Around the age of 50, women begin to experience menopause. This transition can cause various symptoms, including weight gain. Although a few extra pounds is natural during menopause, there are things you can do to avoid excessive weight gain. Following a healthy diet is one of the best ways to keep your weight under control.
What happens to your body in menopause?
Menopause is a natural process that all women go through as they age. It usually occurs around age 51, when the ovaries stop producing eggs and estrogen and progesterone levels begin to decline. This can lead to various changes in the body. Including hot flashes, night sweats, weight gain and mood swings. Some women also experience vaginal dryness and low libido. Although menopause can be a difficult time for most women, there are many ways to manage the symptoms. Regular exercise, a healthy diet, and stress reduction can all help ease the transition. There are also treatments for more severe symptoms, such as hormone therapy and antidepressants. With proper care, menopause shouldn’t be a cause for concern.
Why do you gain weight during menopause?
There are several reasons why women may gain weight during menopause. One of them is that the body’s metabolism slows down with age. Which means they need fewer calories to maintain their weight. At the same time, their hormone levels change during menopause. This can lead to increased appetite and cravings for sugary or fatty foods. Also, many women become less active as they age. One more reason that generates significant weight gain.
How to prevent weight gain and better prepare for this transitional stage?
As any woman approaching menopause knows, the transition can bring about some changes in her body. One of the most common complaints is weight gain, which can be frustrating and lead to low self-esteem. However, new research from the University of Sydney suggests that small changes in diet during pre-menopause could help prevent weight gain. Scientists say the key is to avoid adding extra calories at this time because the body’s natural biology is already working against weight loss. Certainly, there are other things that can help stabilize your body against hormonal changes.
The sport :
According to a recent American study, intense and frequent physical activity can help women relieve the more serious problems of menopause. Symptoms such as hot flashes and mood swings were less pronounced in women who engaged in moderate or vigorous physical activity. In the study, this phenomenon was also found in women who experienced earlier menopause due to cancer treatment. But exercise also contributes to a positive body image and protects against osteoporosis and cardiovascular disease. So if you’re looking for ways to ease the transition into menopause, consider adding a few extra workouts to your routine. You might find that makes all the difference.
Eat more protein:
It’s no secret that hormone levels fluctuate during pre-menopause. This can lead to the breakdown of tissue proteins. When these proteins are not replaced, the body begins to crave other food items that contain unnecessary calories. This is what researchers have called “protein leverage”.
In other words, when the body does not receive the proteins it needs, it begins to demand other foods to try to compensate for this lack. This can lead to weight gain and other health issues. However, by understanding the leverage of protein, you will be more likely to make better choices about your diet and exercise habits during perimenopause. By meeting your protein needs, you can ward off cravings and maintain your health during this transitional time in your life.
Include healthy fats:
So a number of factors can contribute to weight gain as you approach menopause. One of the biggest is the lack of healthy fats in the diet.
Healthy fats help regulate metabolism and prevent cravings. Two essential elements for maintaining a healthy weight. In addition, healthy fats also help maintain moisture in skin and hair. This can become a problem during menopause. By making sure you eat adequate amounts of healthy fats, you can help prevent weight gain during menopause.
Limit alcohol:
Women who regularly consume alcohol may be surprised to learn that this habit contributes to weight gain during premenopause. Although moderate alcohol consumption is generally considered safe. Alcohol can contribute to weight gain by increasing appetite and causing the body to store more fat. Additionally, drinking alcohol can interfere with the body’s ability to process estrogen. This leads to hormonal imbalances that can cause weight gain. Therefore, women who are worried about their weight during premenopause should limit their alcohol intake and focus on healthy eating.
