7 Tips To Avoid Weight Gain During Menopause

When you reach menopause, it is important to increase your water intake and stay physically active to prevent obesity and the diseases associated with it.
7 tips to avoid weight gain during menopause

The hormonal changes that occur during menopause can lead to a significant weight gain in most women.

A decrease in the production of estrogen and progesterone changes the body’s metabolism, and in addition to an increased tendency to accumulate fat in the body, it leads to loss of muscle mass.

Weight gain not only causes a visible change in the figure, but also increases the risk of cardiovascular disease, type 2 diabetes and other metabolic disorders that reduce the quality of life.

However, there is a way to prevent and counteract these changes, especially if you have improved your lifestyle long before you go through them.

We share here 7 good tips that you can follow to live fully through this period of life without worrying about obesity and the ailments associated with it.

Find them here!

1. Increase your intake of natural diuretics

natural juice

Regular consumption of foods and agents with diuretic properties can contribute to the body’s natural excretion of fluids that can help slow down the functions of metabolism.

These ingredients help remove toxins that move through the blood and reduce inflammation, among other things.

Some highlighted options are:

  • Strawberry
  • Watermelon
  • Melon
  • Pineapple
  • Blueberry
  • Pumpkin
  • Asparagus
  • Oats
  • Parsley
  • Artichokes
  • Green tea
  • Skogsnelle
  • Dandelion

2. Drink enough water during menopause

Daily water intake is even more important when you reach menopause, not only because it is beneficial for weight but also because an abundant water intake regulates body temperature and helps keep the body hydrated.

  • Water improves blood circulation by optimizing the capacity of red blood cells to bind oxygen so that they are renewed without problems.
  • Water helps the function of the excretory organs by avoiding excessive accumulation of toxins and fats.
  • Adequate water intake can prolong the feeling of satiety between meals, which can help reduce anxiety.

3. Stay physically active

Even though the body is undergoing significant changes, exercise is still one of the best tools one has to maintain a healthy and stable body weight.

  • Physical activity stimulates the body’s metabolism by maintaining the rhythm required to burn more calories.
  • It strengthens the muscles and together with a good diet, exercise can prevent the loss of lean body mass (“lean body mass”).
  • Exercise can also help protect the skeleton and joints from wear and tear as a result of the estrogen production level falling.

Include oily fish in your diet

Oily fish have important nutritional benefits for women who are struggling with menopause.

  • Oily fish contains proteins with high nutritional value that help protect the muscles to prevent wear and tear.
  • The fish’s omega-3 fatty acids improve cardiovascular health and help reduce levels of bad cholesterol (LDL).
  • Oily fish is a type of food that inhibits inflammation, is low in calories and can be included in diets for weight loss.
  • Fish helps protect the nervous system and health.

5. Eat oatmeal for breakfast

Oatmeal is full of essential nutrients that, despite a higher calorie level, help keep the body active and full of energy.

  • It is an excellent option for menopausal women as it helps to counteract symptoms caused by hormonal changes.
  • Oatmeal is perfect for breakfast as it prolongs the feeling of satiety and improves physical and mental performance.
  • Oatmeal helps maintain good digestion and reduces the risk of obesity and cardiovascular disease.

6. Avoid saturated fat and sodium intake

Foods high in saturated fat and sodium can aggravate the situation of women who experience weight gain when they reach menopause.

  • These foods affect the metabolism by slowing down and interfering with the body’s ability to burn nutrients.
  • They are direct causes of accumulation of belly fat and cardiovascular disease.

7. Limit sugar intake

Refined sugar and foods containing it can have a direct impact on weight gain, as well as lead to lower metabolism.

Although one should limit the intake of refined sugar throughout life, it is recommended to reduce or completely eliminate the intake of sugar when one reaches menopause.

  • With hormonal changes that occur during menopause, the body’s ability to use sugar as an energy source is reduced, which affects the accumulation of fat.
  • At the same time, blood sugar levels increase and there is a high probability of developing diabetes.

Are you worried about weight gain when you reach menopause? To avoid this to a great extent, keep all these recommendations in mind and follow them regularly as part of your lifestyle.

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