Perimenopause, which means “around the menopause,” is where weight gain begins. This period occurs anytime between a woman's mid-30s and early 1950s. High levels of estrogen are often produced early in perimenopause and some studies have shown that this is often associated with increased body fat and weight gain.
During menopause, estrogen levels decline and this imbalance is what causes weight gain. The low levels of estrogen promote the storage of fat in the abdominal area, as visceral fat. Visceral fat has been linked to many health problems, including heart disease and type 2 diabetes. It seems that weight gain in menopause is inevitable, but before you take comfort in that chocolate bar, there are healthier options.
Reducing carbohydrate intake helps in reducing belly fat. Replace them with proteins, healthy fats and vegetables. As we age, our need for calories decreases, so prioritize nutritious foods over everything else. A high fiber diet with flaxseed is also recommended.
Another thing to avoid is emotional (over)eating. Menopause can be emotionally tough, but indulging in your favorite foods to get over that depressing feeling won't help.
It's good to get some exercise into your routine – period. You don't need to be reminded of the benefits of exercise, but during this challenging period of your life, its benefits will be truly realized and much needed.
Cardiovascular exercises strengthen the heart and lungs while burning calories. Strength training routines such as dumbbells and weight machines build lean muscle. Lean-free mass helps fight disease and keeps you in optimal health. Yoga and Pilates exercises are also beneficial to the body in many proven ways. You don't have to go to the gym, you can also do exercises at home!
One of the best things about exercise is that it is an effective stress reliever. Stress causes damage to the mind and body, leading to health problems – including weight gain. Take a break and head to the spa for a well-deserved pampering. Go for a walk on the beach or in the park or just around the neighborhood. Pick up a hobby like crafts or painting and express yourself. The bottom line is that you find something to do that interests you, and both your body and mind will thank you so much.
Last but not least, it is important to get a good night's sleep. Good and sufficient rest does wonders for the body.
Weight gain can occur (and does happen) at any stage of a person's life, although for women during menopause it is a huge reality kick. There is no reason to give in and give up.
