Menopause is a natural stage in the life of every woman that usually occurs between the ages of 45 and 55. During this period, hormonal changes significantly affect the metabolism, promoting weight gain, especially in the abdominal area. However, with Healthy Habits and specific care, it is possible to maintain an adequate weight and feel good both physically and emotionally.
Why is it common to gain weight during menopause?
Weight gain during menopause is not only due to hormonal changes. There are other factors that influence it:
- Decreased estrogen: Estrogens affect the way the body distributes fat, causing it to accumulate more in the abdomen.
- Slower metabolism: With age, metabolism slows, meaning the body burns fewer calories at rest.
- Loss of muscle mass: As we age, muscle mass decreases, which reduces the amount of calories the body uses.
- Sedentary lifestyle: Many women reduce their activity level as they age, which contributes to weight gain.
- Genetic factors: If your family has a history of weight gain during menopause, you may be predisposed to it.
Healthy habits to avoid gaining weight
Implement Healthy Habits Not only will it help you control your weight, but it will also benefit your overall well-being.
Prioritize a balanced diet
- It includes lean protein such as chicken, fish, eggs, legumes and nuts to preserve muscle mass.
- Consume healthy fats found in avocado, olive oil and nuts.
- I bet you complex carbohydrates such as whole grains, legumes and vegetables.
- Reduce the consumption of added sugars and refined flours, since they promote the storage of body fat.
- make sure you consume fiber through fruits, vegetables and legumes to improve digestion and prevent constipation.
Increase physical activity
- Aerobic exercise: Brisk walking, swimming or cycling helps maintain a healthy weight and improve cardiovascular health.
- Strength training: Lifting weights or performing resistance exercises contributes to maintaining and increasing muscle mass.
- Flexibility and relaxation: Yoga and pilates can relieve menopausal symptoms and improve mobility.
- Incorporates activity in the daily routine, such as taking the stairs instead of the elevator or parking farther away to walk.
Control hydration and reduce alcohol
- Drink enough water helps digestion and elimination of toxins.
- El alcohol and sugary drinks provide empty calories and can contribute to weight gain.
Take care of your emotional health
- Menopause can cause stress and mood swings, which can influence emotional eating.
- Do activities that relax you, such as meditation, creative hobbies, or spending time with loved ones.
- If you need it, seek professional support to manage emotional and physical changes.
Adopt a healthy life style is key to avoiding weight gain during menopause. Through a balanced diet, constant physical activity and a positive approach, you can maintain your well-being and quality of life in this new stage.
