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- Lizcano, Fernando and Guillermo Guzmán. “Estrogen Deficiency and the Origin of Obesity during Menopause” BioMed research international. 2014 (2014): 757461.
- Sayón-Orea C1, Santiago S, Cuervo M, Martínez-González MA, Garcia A, Martínez JA. “Adherence to Mediterranean dietary pattern and menopausal symptoms in relation to overweight/obesity in Spanish perimenopausal and postmenopausal women”. Menopause. 22:7(2015):750-7. doi: 10.1097/GME.0000000000000378.
- Gerrie-Cor M Herber-Gast, Gita D Mishra; “Fruit, Mediterranean-style, and high-fat and -sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study”. The American Journal of Clinical Nutrition. 97:5(2013):1092–1099. https://doi.org/10.3945/ajcn.112.049965
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Women past a certain age experience Menopause, and there is no avoiding this. When you enter your menopausal stage, you may not realize what’s happening to your body!
You may wonder why the room is getting warmer or why you’re so irritated with your loved ones. There are women who experience only a few symptoms, while others struggle with an onslaught of challenging Menopausal Symptoms. Many women experience an increase in fat mass and body weight at this stage (1). Both elevated and low levels of estrogen may be linked with abdominal fat accumulation during menopause (2).
Are you near to your menopausal stage and afraid of gaining weight? If so, you may want to look for effective ways to control your body weight. Here are some simple, research-proven, healthy tips that can help you manage your body weight during menopause.
Follow A Mediterranean Diet-
Did you know that the occurrence of severe problems during perimenopause (years before menopause) or postmenopause (years after menopause) is typically linked to obesity (3)? Now, what can be done to manage obesity?
Controlling menopausal symptoms can help you keep your weight in check. Consuming a Mediterranean diet can benefit you by not only helping to decrease menopausal symptoms but also by managing weight and improving the quality of life, too (3, 4). If you’re menopausal and trying to maintain or lose weight, you should give this diet a try!
Exercise Regularly-
Exercise can help create a calorie deficit and, in turn, may help minimize weight gain (5). So, are you exercising regularly? If not, then start taking time out of your busy routine for daily workouts. It is never too late to start exercising. You can start with some simple exercises such as walking, running, or cycling. Moreover, regular exercising can help improve your well being, too (5).
Manage Stress-
Menstrual transition or experiencing menopausal symptoms can be stressful, and stress may cause weight gain (6). Also, recent studies have shown that stress may lead to increased cortisol (the stress hormone) levels that are related to abdominal fat (7). Now, you may be wondering how you can manage stress. Well, healthy nutrition and exercise are good behaviors that may help in stress management (8). You may also opt for meditation, yoga or some relaxation techniques as well.
Get Proper Sleep-
You may be surprised to learn that short sleep duration is related to elevated ghrelin (hunger hormone) levels and an increased body mass index, which may contribute to obesity (9). So, if you are among those who don’t sleep until late at night and then get up early in the morning, it is better to go to bed a little earlier and get proper sleep.
Look For Social Support-
It may be a good idea to look for social support. Surround yourself with loved ones or friends who support your weight loss efforts and encourage you to eat a healthy diet. You can also team up with a community and follow good lifestyle changes such as eating healthy or exercising together.
Menopause may be a tough time for you, but following the above described 5 simple ways to manage weight may help you have an easier experience. Get to know about a weight loss program or dietary supplements which may help you maintain your body weight.
We have a fantastic weight loss community full of people who understand the struggles of menopause and weight loss. Stay in shape and be a part of the community that wants to build a healthy America. Join the Family!
Join the My Fat Belly Gotta Go Party today by clicking on the button below. It’s FREE, and the only party in America that truly cares about you, your health and your well being. Don’t delay! Join today!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/or product(s) described in this article are not intended to diagnose, treat, cure, mitigate or prevent any disease, illness or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.
The post 5 Ways To Manage Your Weight During Menopause appeared first on Pure Science Library.