Obesity during menopause

  The causes of obesity during menopause


          Menopause is characterized by insomnia, mood swings, hot flashes, night sweats, and so on. Weight gain and obesity are some of the most common problems of this period.


Obesity during menopause



          Most women gain weight when they are older. This overweight is usually irreversible. To minimize overweight during menopause, you need to increase your level of physical activity and eat a healthy diet.


    

The cause of overweight and obesity during menopause


        Hormonal changes during menopause are more than ever a factor in being overweight, especially around the abdomen, compared to other areas such as the thighs and buttocks. Still, hormonal changes are not necessarily the only cause of this weight gain during menopause.


Weight gain can also be linked to certain factors such as aging,  genetic factors and sedwntary lifestyle. For example, muscle mass usually decreases with age, and fats increase. Losing muscle mass will gradually reduce your body's calorie burn, making it a challenge to achieve a healthy and ideal weight.


If you don't increase your physical activity and your diet is the same as usual, you will definately gain weight. Genetic factors also have an essential effect on overweight during menopause. If your parents or other close relatives have a lot of fat in their abdomen, you've probably inherited it.


Estrogen effect:


       Animal studies show that estrogen helps control your body weight. When estrogen levels drop, your appetite for food first increases, and you are likely to become physically lazy.


       Decreased estrogen may also reduce metabolism and not convert food into energy, and as a result, estrogen drops significantly after menopause, all of which are factors in weight gain.


Another reason is that as you get older, your physical activity decreases. Because you have less energy to exercise. As a result, fat mass accumulates more in their body. As fat builds up, so does your metabolism.


Other factors, such as eating unhealthy food full of junk, lack of physical activity and lack of sleep, can be factors in overweight during menopause. People will be more inclined to eat snacks when they are not getting enough sleep because their calorie intake will increase.


weight gain during menopause is very dangerous


       Weight gain can lead to serious health problems. 


Being overweight, especially around the abdomen, is a risk factor for the following:


  • Respiratory problems
  • Diseases of the blood vessels and heart
  • Type 2 diabetes
  • Being overweight can also increase the risk of a variety of cancers, such as breast cancer, colon cancer, and endometrial cancer.



  Best ways to prevent weight gain during menopause 


The cause of obesity during menopause

  

     There is no magic formula for preventing weight gain during menopause. You just have to be more discriminating with the help you render toward other people.


Move more:


    Exercise, including aerobic exercise or strength training, can help you lose weight. As your body builds muscle, you burn more calories, and it's easier to control your weight. Experts advise young people to balance their aerobic activity and exercise.


Do these activities for at least 2 t0 3 hours a week. For example, rope climbing is a useful activity that you should do at least 75 minutes a week. 


     Strength training is recommended at least twice or thrice a week. If you want to have a specific fitness goal, you may need to exercise more

.

Get rid of fats


     To prevent heart disease, do not consume saturated and trans fats, and include less oil. When choosing different foods, pay attention to cholesterol and saturated fat and eat low-fat foods. Some vegetable oils, biscuits, and sweets also contain trans fats.


Drink more water


Prevent obesity during menopause by drinking water

Drink plenty of water throughout the day to keep your body hydrated and free from dryness and dehydration. Dehydration can reduce your metabolism. The amount of water your body needs depends on your physical activity and your living area, but it's generally best to drink 8 to 10 glasses of water a day.


Eat foods that contain calcium:

      


Eating calcium during menopause

      

 The amount of calcium needed by women aged 50 and over is 1,200 milligrams a day. Eat calcium-rich foods such as milk, yogurt,curd, and buttermilk. Calcium absorption in the gastrointestinal tract is affected by certain nutrients and may increase or decrease. Lactose (milk sugar) increases the absorption of calcium, and phytic acid in the outer shell of cereals prevents the absorption of calcium.


Eat less


      To lose weight, you need to lose some weight. For example, you should consume 200 fewer calories during the day. This is a recommended calorie reduction for people over the age of 50, more than people in their 30s and 40s. To reduce calories, you need to pay attention to what you eat and drink; Without reducing their brain size.



Eat more vegetables:


Eat more vegetables during menopause

     Eat foods that are high in fiber. A plant-based diet is generally healthier than other options. Consumption of soy, nuts, low-fat dairy, and fish are good options. Red meat and chicken can also be consumed in limited quantities.


Don't underestimate iron:

       

          Consuming foods such as red meat, fish, eggs, green leafy vegetables, nuts, and fortified cereals provides 8 mg. Iron is needed daily by the body.


Examine your eating habits


       Adding sugar and sugar for every 300 calories during the day is almost an equal measure. About half of your daily calories come from sugary drinks such as soft drinks,juices, energy drinks, flavored waters, coffee, and tea. Other foods such as cakes,cookies, donuts ice cream, and chocolate contain a lot of sugar that you need to limit.



Eat high-fiber foods

     During menopause, your body needs 21 grams of fiber a day. Eat high-fiber foods such as whole-grain bread, cereals, legumes, pasta, rice, fresh fruits, and vegetables.


Don't smoke:


    Smoking not only hurts you a lot but also increases your risk of being overweight.


Get help


      Sill your surroundings with friends and people who, like you, aim to lose weight. People who follow a healthy diet and exercise. To learn how to change your lifestyle along with them.

Remember that successful weight loss at any stage of life requires constant changes in diet and exercise habits. So be sure to commit to lifestyle changes and enjoy a healthy life.



Get some rest before bed:


Get enough sleep to balance your hormones and manage your appetite.


Eat these foods to reduce the annoying symptoms of menopause:


Black Mountain:


        To treat hot flashes during menopause, pour the dried roots of black cohosh into the water and put it on the heat for 20 to 30 minutes and stir until your drink is ready. This drink is harmful to patients with liver problems.

Flaxseed


     Flaxseed or its oil contains compounds called lignans, which help balance the body's hormonal balance during menopause and reduce night sweats during menopause.



Phytoestrogens


      Phytoestrogens, or herbal estrogens, lower the level of blood levels in menopause. Eating foods that contain phytoestrogens such as soy,peas and lentils during menopause will help you reduce the symptoms of this condition.


Vitamin E


           During menopause, when women experience vaginal dryness and painful marital relationships taking vitamin E orally as a cream or vaginal gel reduces the symptoms of vaginal dryness in women.


Redclover


During menopause, estrogen levels drop in the body, red clover replaces estrogen and reduces the annoying symptoms of this period. Still, it's best to talk to your doctor before taking red clover.


Vitamin D

Calcium alone cannot maintain bone structure. Vitamin D is also very important for bone health. To reduce the deficiency of this vitamin, use foods containing vitamin D and supplements of vitamin D.


Ginseng


Use ginseng to regulate sleep and improve your mood during menopause.






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