Can you avoid weight gain in menopause?
The years before the menopause (the point 12 months after their last period) are referred to as perimenopause, and they can learn more about what this means Here and understand the signs and symptoms Here. The hormone levels – especially estrogen and progesterone – begin to fluctuate and finally remove. This affects the weight in some important ways:
• Insulin resistance: Studies indicate this Insulin resistance increases With the estrogen waste, what does yours mean The metabolism can change gear in menopause, which leads to weight gain.
• Changes in fat distribution: The falling estrogen encourages the fat to store itself more around your stomach than in hips and thighs. This is not just a cosmetic problem. It’s with Higher risks of type -2 -diabetes and cardiovascular disease.
• Loss of lean muscle: From our 30s further Lose muscle mass. This accelerates in menopause and continues to contribute to a slower metabolism.
• Sleep disorder: Hot rinsing, night sweat and mood changes can all Take your sleep upWhich in turn influences the appetite-regulating hormones (Ghrelin and Leptin) and accepts them in the direction of increased hunger and cravings.
What happens in the middle of life to cause weight gain?
Of course, not everything depends on hormones. Midlife is a time of several pressure: work, care for children or aging parents, stress and less free time. If we work with the fact that our evolutionary biology means Not in accordance with our modern environment than these strange socks that have been on their washing machine for at least 6 months. Here are some of the additional factors associated in this weight gain in the center of life:
• Sesskund area habits: Sitting for a long time at desks or in cars reduces energy consumption.
• Stress and cortisol: chronic stress increased Cortisol and other hormonesWhat encourages Fat storage in the middle.
• Social changes: more food, drink alcohol or comfort in busy food, emotional times can add up.
The weight gain in this stage is rarely the menopause, it is a mixture of hormonal, lifestyle and social factors.
Nutrition strategies that can help
There is not a single “menopause diet” and restrictive approaches often backfire. Instead, think about how food supports your changing physiology and you can feel energetic.
1. Prioritize protein
Protein helps with the preservation of muscle mass, supports the metabolism and holds it full for longer. The goal is a source in every meal such as fish, chicken, eggs, beans, tofu or lenses. Midlife women can benefit from Have 1.2-1.6 g protein per kilo of body weight Every day to support healthy muscle mass and reduce the risk of insulin resistance.
Try these protein recipes:
10 recipes for muscle building
Recipes for high protein breakfasts
Vegetarian recipes with high protein
2. Compensate for carbohydrates
Carbohydrates are not the enemy, but the decision for whole grain products (brown rice, oats, quinoa) via sophisticated versions helps to stabilize blood sugar, reduce the desire and to feed a healthy intestinal microbioma. The combination of carbohydrates with protein or healthy fats continues to support steady energy.
Try these whole grain recipes:
Quinoa recipes
Brown rice recipes
Healthy oat recipes
Top 21 healthiest grains
3. Eat more fiber
Fiber supports digestion, compensates for blood sugar and feeds advantageous intestinal bacteria. Women should at least strive for 30g a day; Vegetables, impulses, fruit, nuts and seeds are excellent sources.
Give this High fiber recipes before.
4. Select healthy fats
Omega-3 fatty acids (from greasy fish, flax, chia, walnuts) can help reduce the inflammation and to support the health of the brain. The use of extra virgin olive oil and including nuts and seeds can also be an advantage.
Here are some recipe ideas for greasy fish and omega 3:
Trout recipes
Sardine recipes
Walnut recipes
Chia -seed recipes
5. Watch the portion sizes without restriction
Since the metabolism is naturally slower, many women need a little fewer calories than before, but this does not mean strictly calorie -related. If you pay attention to hunger instructions, eat carefully and reduce ultra-processed food and sugar-containing drinks, you can travel a long way. We also have some useful ideas too Opportunities to reduce your portion size that you don’t leave you hungry.
Simple lifestyle approaches the food
Diet is only part of the puzzle. Other changes can make a big difference on how to feel in menopause.
Exercise for strength and balance
• Resistance training (weights, pilates, body weight exercises) helps to maintain the muscle mass and the bone density, which has a top priority in menopause. As we have already seen, the structure of muscle mass can help counteract weight gain by increasing the metabolism.
• Cardio (walking, running, cycling, swimming) supports heart health and insulin sensitivity.
• Flexibility and balance (yoga, Tai Chi) can improve well -being and reduce the risk of injury.
Find out more about How to train at homeAnd How long does it take to build muscle.
Stress
Easier said than done, and there are a number of systemic reasons why women feel stressed in the middle of life, but know that they are not alone. Meditation, time in nature, social connection or simply prioritizing prioritization can help bring cortisol down, which makes it easier to maintain a healthy weight. Some Groceries Could also help in the fight against stress.
Prioritize sleep
Strive for 7-9 hours. Good sleep hygiene-full spectrum light exposure in the morning, regular bed times, cooler rooms, limiting screens of the evening to combat insomnia or night sweat with menopause.
Find out more about what you can do Eat to help you sleepAnd Additions It could be worth trying.
Take more space
So many women reach the middle of life and recognize that they have spent their whole life to fit into what was expected of them. If we look beyond physiology to the metaphor, the weight gain in the menopause can be interpreted as a message by our bodies, which asks us to take more space after a lifetime. Now it is time to find your voice, to do the things that are important to you, be outrageous too much, uncover your creative potential and go against the grain!
Consider nutritional supplements and/or hrt
Some Dietary supplements can help relieve the symptoms of menopause And support metabolic health and weight management. Hormone replacement therapy can alleviate many symptoms of menopause, including poor sleep and mood changes, which can indirectly support weight management. Observe Dosage guidelines and preparations Best taken by different people. Neither Additions HRT is also not a replacement for the basic approaches highlighted above.
The end result
The weight gain in menopause is common, but not inevitable. Some biological changes such as shifts in fat distribution and a tendency towards insulin resistance are very common. But food, movement, calm and stress management play an important role in the design of the adaptation of our body.
Instead of concentrating on restrictions, think about nutrition and strength: enough protein and fiber, move in a way that feels good and takes care of your general well -being. Weight is only a measure of health, which is most important, it is to be energetic, resilient and supported during this transition.
