There are many women who think that gaining weight during menopause is inevitable. They tend to think that the metabolism works in this way and that therefore, it is very difficult to control.
When menstruation gradually disappears, it is because our body is producing less estrogen. These hormonal changes are reflected in our body and even in our mood.
Now, being aware of the alterations that this process will cause in our body, it is convenient to anticipate taking, in advance, some measures. Before putting them into practice, they must always be consulted with a specialist.
Menopause is one more stage in the life cycle of women. It can be lived fully, with health. It is an opportunity to take care of ourselves a little more. Here are some recommendations for this.
Causes of weight gain during menopause
According to the European Medical Institute of Obesity (IMEO), the weight of women during menopause could increase between 5 and 10 kilograms.
Is this really inevitable? Should we assume this as part of the menopause process? By following the appropriate guidelines we can not only prevent this from happening, but we could also obtain better benefits regarding quality of life.
Before, it is convenient to do a brief review of its causes, in order to better understand this phenomenon.
1. Endocrine disorders
During menopause, our body produces less estrogen. This supposes indisputable changes for our organism. However, these changes are perfectly manageable. Here are some of them:
- Increase of adipocytes in our body, at the same time that a slowdown of metabolism is generated.
- Decreased demand for energy by our body to maintain itself. Hence, all the excess carbohydrate that exceeds that low demand, accumulates in the form of fat.
- Presence of significant emotional changes. From them derives difficulty sleeping, anxiety and depression. In many cases, all of this results in eating disorders.
- Loss of muscle tone, so there is, from that moment on, more fat and less muscle fiber. This also explains the loss of firmness and agility previously enjoyed.
2. Coping with emotions
Something that usually happens in some cases is that the experience of menopause is experienced by some women in a negative way.
When they see themselves in the mirror, they perceive that they have increased one or two sizes, when in reality they “eat the same”. Why, if I eat the same way, do I have this fat in the abdomen, in the legs or my face is so swollen?
It is important to become aware of what is happening in our body, only then can we improve our quality of life and feel better.
Sometimes this emotional distress means having to take certain medications, such as antidepressants.
A change in perspective: we could give ourselves the serenity to assimilate these changes that are part of life. In this part, meditation, yoga and walks in the fresh air are recommended.
What to do to avoid gaining weight during menopause
1. New strategies to face a new stage
Menopause is another stage in a woman’s life where living fully should be the prevailing norm. The most sensible thing will be to deploy strategies that provide you with that change of perspective necessary to face the future.
It is important to be able to have the support of your doctor. They will be able to guide in this process, because sometimes, it is necessary to administer a hormone replacement treatment. In any case, this is something that only a doctor can recommend. Each woman is unique, it should be remembered that there are no collective recipes.
What is a fact is that, when the woman enters this stage, the organism demands less energy. This does not mean, therefore, eating less, but eating better.
2. Prioritize the consumption of vegetables
Among them, the following are of special interest:
3. It is recommended to eat one or two pieces of fruit a day
Fruits are generally high in sugar. This is the reason for the sweetness that characterizes them. Because of this, they could cause you to gain weight, especially if you consume more than the necessary amount per day.
Thus, the European Medical Institute for Obesity (IMEO) indicates that it is advisable to take two pieces of fruit a day.
Which are the most suitable?
- White flesh fruits; for example, pears and apples.
- Oranges and strawberries help relieve hot flashes present at this stage.
4. Whole oat flakes
For breakfast, it is highly recommended to have oatmeal or whole wheat rye bread. At lunch, you can serve this type of bread to accompany, for example, your legumes and vegetables.
5. Blue fish twice a week
Fish like salmon provide protein and omega-3 fatty acids. Both contribute to the improvement of heart health.
6. White meat and healthy fats
It is not only healthy to eat white and fatty meats, but it is advisable to do it 4 times a week. He recommends eating:
- Chicken or turkey meat
- White fish such as hake, monkfish or cod
- Flax seeds
- Olive oil, avocado chunks and walnuts (these could add a special touch to your salads)
7. Water: between 1 and 2 liters per day
It is extremely important that you stay well hydrated. To do this, do not forget to always carry a bottle of mineral water with you.
Did you know that drinking a glass of red wine a day is beneficial for your health? Drink it and you will see how good it feels. At lunch it settles well.
8. Physical exercises
Put on comfortable clothes and go for a walk, dance, swim, or bike ride. If you do it with a friend, you will feel even better. It is recommended that each day they do around 45 minutes of aerobic exercise.
These tips, combined with a healthy lifestyle, may help keep you from gaining weight during menopause.