Maintaining a balanced diet, regular exercise as well as stress control can prevent weight gain in menopause.
Menopausal women may have hormonal imbalance, irregular menstrual cycle, hot flashing, night sweat, mood change, insomnia, vaginal dryness, fatigue. Some people may have joint pain, headache or anxiety.
Women often gain weight when menopause due to hormonal changes, reduced metabolic rate and loss of muscle mass. The increase in the amount of fat, especially around the abdomen, along with the degradation of activity, poor eating habits also cause weight gain. Women are prone to abdominal obesity when menopause due to a natural mechanism but there are many simple ways to reduce this condition.
Add cardio exercises
Cardio (cardiovascular exercises) is a method that works to burn calories quickly, contributing to an increase in heart rate, improving metabolism, good for people with weight loss. Typical exercises include walking, jogging, cycling, swimming and dancing. Women in this period should practice at least 150 minutes of moderate intensity cardiovascular exercises every week.
Priority is given to a balanced diet
Menopause women are often hungry faster, easy to recharge. To reduce this situation, women should maintain a nutritious diet such as lean protein, healthy fat, fiber and complex carbohydrate. Limit processed foods, supplements and refined carbohydrates to avoid fat accumulation. Foods with high calcium and vitamin D content also supports strong bones, reducing the effects due to natural muscle loss.
Stress control
The level of high stress stimulates cortisol release, which can contribute to the accumulation of fat, especially in the abdomen. Stress also tends to motivate a less healthy eating person. Yoga, meditation, breathing control or practicing activities according to preferences contribute to reducing stress, avoiding eating and eating according to emotions.
Get enough sleep and quality
Lack of sleep interrupts hormones that cause hunger, increasing cravings. Maintaining a regular, relaxing schedule before sleeping can help you get enough sleep. Do not use electronic equipment 30 minutes before going to bed to improve sleep quality.
Practice strength exercises
Mechanical mass tends to decrease with age, slowing down metabolism. Power exercises such as lifting weights, resistance wires or squats, planks, promoting muscle construction and reducing belly fat. They also have the effect of improving strength and endurance, thus can prevent weight gain when menopause.
Drink enough water
Drink enough water to adjust cravings, enhance metabolism, avoid flatulence. This habit also retains enough water, keeping the skin always plump and fresh. Thirst may be confused with hunger during this period, resulting in unnecessary calories. In order for the body to have enough water, women should maintain 1.8-2 liters of water per day.