The arrival of menopause Menopause marks an important stage in a woman's life, characterized by significant physical and emotional changes. One of the most worrying aspects of this phase is the tendency to gain weight. However, is weight gain inevitable during menopause? What steps can we take to prevent it? Here we will address this question in detail, breaking down the body's mechanisms, dietary recommendations, and strategies for maintaining a healthy weight.
Hormonal changes and their impact on the body
During menopause, the ovaries stop producing estrogen y progesterone, which triggers a series of alterations in the body. One of the main consequences of this hormonal imbalance is the slowing of basal metabolism, which implies a lower burning of calories at rest. In addition, the loss of muscle mass, common at this stage, also reduces caloric expenditure.
This decrease in hormonal levels also causes the fat redistribution body fat, which tends to accumulate in the abdomen, giving rise to what is known as visceral obesity. This accumulation of fat increases the risk of suffering cardiovascular diseases, diabetes type 2, and certain types of cancer.
Emotional factors, Such as stress and anxiety are also common during this stage and can trigger increased caloric intake through snacking or eating unhealthy foods.
Why do we get fat during menopause?
Weight gain at this stage is not only related to hormonal changes. The aging by itself influences, since we generally do less physical activity as the years go by, contributing to progressive muscle loss.
Additionally, factors such as caloric imbalance (consuming more calories than are burned), the genetics, and lack of sleep can play a major role. For example, when we sleep less, our levels of Leptin (the hormone that regulates satiety) decrease, while those of ghrelin (the hormone that stimulates hunger) increases. This can lead to overeating.
It is important to note that although the risk of gaining weight during menopause is real, it is not inevitable. Adopting Healthy Habits can make a difference.
Healthy habits to prevent weight gain
1. Balanced diet
To counteract the effects of a slowed metabolism, it is crucial to maintain a healthy diet. balance diet and rich in nutrients. Here are some key tips:
- Increase protein intake: These help preserve muscle mass and generate satiety. They include foods such as fish, legumes, eggs, and lean meats.
- Reduce refined carbohydrates: Opt for whole grain foods, such as brown bread, pasta and rice, as they have a lower glycemic index and provide sustained energy.
- Incorporate healthy fats: Nuts, avocado, and olive oil are allies at this stage, as they provide essential fatty acids that promote Cardiovascular health.
- Increase the consumption of fruits and vegetables: These provide fiber, antioxidants and vitamins essential to combat hormonal changes.
2. Physical exercise
Exercise plays a crucial role during menopause, both for weight control and for improving overall health:
- Strength training: Helps maintain muscle mass and speeds up metabolism.
- aerobic activities: Walking, swimming or cycling help burn calories and improve cardiovascular health.
- Stretching and yoga: These practices reduce stress and improve flexibility.
3. Hydration and rest
Good hydration is essential for the body to function, especially to combat fluid retention, which is common at this stage. Also, sleep between 7 and 9 hours a day It is crucial for regulating metabolism and controlling appetite.
Common mistakes and how to avoid them
Many women make mistakes when trying to control their weight during menopause. Here are some of the most common ones and how to avoid them:
- Restrictive diets: These can cause muscle loss and further reduce metabolism. It is best to opt for a balanced diet.
- Skipping meals: This can lead to imbalances in glucose levels and episodes of uncontrolled hunger.
- Ignore stress: Chronic stress can increase cortisol levels, which can lead to the accumulation of abdominal fat. Practicing relaxation techniques such as meditation or yoga can be beneficial.
Keys to a healthy life during menopause
Maintaining a healthy weight during menopause requires a comprehensive approach that takes into account both the body and the mind. This includes:
- Set realistic goals: Shifting the focus from “losing weight” to “gaining health” can be more motivating and sustainable.
- Surround yourself with support: Talking to specialists, such as a nutritionist or trainer, and seeking support from family or friends makes the process easier.
- Educate yourself about menopause: Knowing more about this period helps you make informed decisions and eliminate myths.
Although menopause can be a period of significant change, adopting healthy habits and staying physically and mentally active can transform this stage into an opportunity to improve your quality of life. Shifting your focus to self-care and prevention is one of the best decisions you can make right now.