Menopause is the biological phase of a woman's life when her menstrual cycles permanently stop. Menopause is a natural biological process that commonly takes place in women around their 40s or 50s.
Both the physical symptoms, such hot flashes, and the psychological symptoms of menopause can cause sleep disruption, decreased energy, and negative effects on mental health. Besides this, many women worry about gaining weight during menopause, particularly in the abdominal region.
Mid-body weight increase is common in menopausal women. Average menopausal weight gain is 2-3 kg. Weight growth varies by individual. Menopause lowers oestrogen levels, which retains extra fat and redistributes it around the stomach. As we age, muscle mass declines, therefore many women gain weight during menopause.
The major observational Study of Women's Health Across the Nation (SWAN) has tracked middle-aged women through perimenopause. In the research, women gained belly fat and lost muscle. Hormonal changes may increase hunger and calorie consumption during perimenopause, contributing to weight gain.
To avoid weight gain, increase some foods consciously. This involves eating more non-starchy carbohydrates, healthy fats, water, and herbal teas. Protein- and fiber-rich foods are good. Include extra vegetables in your diet. Choose more whole grains and fruits, especially less-processed ones with fiber. Legumes, nuts, soy, seafood, and low-fat dairy are healthy.
Consumption of meat, including red meat and fowl, should be restricted. Substitute oil, such as olive or vegetable oil, for butter, and use only a small amount. Reduce your intake of sugary drinks such sodas, fruit juices, energy drinks, flavored waters, and sweetened beverages like coffee and tea.
Other items that contribute to excess dietary sugar include cookies, pies, cakes, doughnuts, ice cream and candy. If you drink, just cut back. Consuming alcoholic drinks is a certain way to up your calorie intake and make weight gain more likely.
Eat whole, unprocessed foods as much as possible. While there are various weight reduction regimens out there targeted towards menopausal women and promising speedy results, doctors caution that while they are "appealing", they're not "evidence-based".
Every woman will go through menopause, and many turn to Google for advice on how to avoid weight gain. This search had increased during the last year. In the previous year, Stella, a menopausal treatment app, identified 1,720 searches for menopause weight gain.
Apart from appearance, menopausal weight gain might harm your health. Extra weight, especially around the stomach, raises the risk of respiratory issues, heart and blood vessel disease, and type 2 diabetes. Weight gain raises your chances of breast, colon, and endometrial cancers.