Weight gain during menopause: Tips to manage obesity

Menopause is a vital stage in a lady’s life. It marks the time when her menstrual cycles finish and places a cease to her capacity to breed. That is additionally a time when a lady can undergo a number of bodily, psychological and hormonal adjustments within the physique. One frequent difficulty is the tendency of weight problems or weight acquire throughout menopause.

In keeping with Dr Seema Sehgal, Director – Division of Obstetrics and Gynaecology, CK Birla Hospital (R), New Delhi, menopause usually begins for ladies 45 and 55 years of age. They cease menstruating as a result of lack of ovarian follicular operate, which suggests the ovaries cease releasing eggs for fertilization. Whereas there are a number of indicators of menopause, a lady can know that pure menopause has occurred when there isn’t any signal of menstruation even after 12 consecutive months.

Why do ladies acquire weight throughout menopause?

Girls could tend to realize weight or expertise weight problems throughout menopause. This can be seen by growing stomach fats accumulation. However what are the explanations driving this weight acquire? Dr Sehgal explains a number of the primary causes.

1. Hormonal adjustments

Weight acquire round menopause is because of the ongoing hormonal adjustments within the physique. “As estrogen ranges decline throughout menopause, the physique redistributes fats from the hips and thighs to the stomach. This shift in fats distribution will increase the chance of creating visceral fats, which is related to varied well being issues together with heart problems and diabetes,” she says.

2. Lack of muscle mass

As ladies strategy menopause, there’s usually a lack of muscle mass, which may end up in a lower in total metabolic charge. This lower in metabolic charge implies that the physique burns fewer energy throughout every day actions, making it simpler to build up extra weight.

3. Lifestyle components

Weight acquire throughout menopause can be attributed to life-style components corresponding to decreased bodily exercise, poor dietary selections, and elevated stress ranges. Throughout menopause, some ladies could really feel adjustments in urge for food, cravings and starvation cues.

Learn how to handle weight throughout menopause?

Managing menopausal weight problems requires a complete strategy that addresses each the physiological and life-style components concerned. Listed below are ideas that one can comply with to manage weight acquire throughout menopause, suggests Dr Sehgal.

* Exercising is the important thing

Girls ought to interact in common bodily exercise as it’s essential for managing weight throughout menopause. Cardio workouts corresponding to brisk strolling, jogging, swimming, or biking can assist burn energy and enhance total health. It’s also possible to go for power coaching workouts as they’re necessary to construct lean muscle mass, which helps enhance metabolism. It’s also possible to do these workouts to cut back stomach fats after menopause.

* Maintain stress ranges in test

Persistent stress can contribute to weight acquire and make it tougher to drop some pounds throughout this era. Partaking in stress-reducing actions corresponding to yoga, meditation, deep respiratory workouts, or hobbies can assist in stress-free your thoughts and promote total well-being.

Additionally learn: Postmenopause, right here’s find out how to cope with your bodily and emotional well-being

* Eat a weight loss plan with correct vitamins

Adopting a balanced and nutritious weight loss plan is important for managing weight throughout menopause. Your full focus must be on consuming entire meals corresponding to fruits, greens, entire grains, lean proteins, and wholesome fat. Limiting the consumption of processed meals, sugary snacks, and drinks excessive in energy will work as wonders in your physique. Girls ought to all the time strive to concentrate to portion sizes and observe conscious consuming. Know extra about menopause weight loss plan!

* Hormone alternative remedy (HRT)

For some ladies, hormone alternative remedy could also be advisable to alleviate menopausal signs and assist handle weight. HRT entails using estrogen or a mixture of estrogen and progesterone to complement the physique’s declining hormone ranges. Nonetheless, you will need to focus on the potential dangers and advantages of HRT with a healthcare skilled.

By adopting a holistic strategy, ladies can successfully handle their weight throughout and after menopause, selling total well being and well-being.