Weight gain is frustrating at any age and the resentment reaches its pinnacle during menopause stage. Women accumulate weight, specifically in their abdomens, due to falling hormone levels, specifically estrogen, stress and inadequate sleep. This weight gain, apart from making you uncomfortable will also cause health problems. Visceral fat that accumulates under the abdominal wall is in particular risky as it’s correlated with an increased risk of heart disease, high blood pressure and insulin resistance, which can result in diabetes.
Though menopause is a natural phenomenon over which you have no control, you can still be in control of your health. Registered dietitian nutritionists comment that menopausal weight gain is not inevitable and you can be relaxed during this stage of life with an active lifestyle and a healthy diet.
Be on the Move
The more we age, the more muscle mass we lose. So, if you don’t take extra precaution to replace that lost muscle, you will end up having less muscle and more fat, which would eventually slow your metabolic rate. Staying active in your 40s and 50s helps keep your metabolism humming.
RDNs suggest individuals to incorporate physical activity in their daily routine, aerobic activity at least for a minimum of 150 minutes per week and include strength training exercises at least twice a week.
Eat Healthy, Stay Fit
Small changes in your diet can prevent your body from being affected by menopausal weight gain. You need 200 less calories a day to maintain your weight during your 50s. It is best to approach a nutritionist/dietitian at www.firsteatright.com to plan a healthy diet chart appropriate for your body type incorporating this 200-calorie restriction.
The below listed whole foods are healthy and beneficial for women in perimenopause or menopause stage:
Feeling low during menopause is only a temporary state. Approaching menopause with a positive attitude while managing your stress level can help greatly. When you follow a healthy diet along with regular physical exercise during your menopause period, you will reap its benefits after the hot flashes, mood swings and sleepless nights pass.
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