Menopause symbolizes the ending of menstruation in women. It is generally the end of the women’s reproductive period.
In simpler words, menopause is when the period stops. Commonly, women gain a lot of weight, mostly belly fat, during this phase. This sudden increase in weight can occur because of aging and changing lifestyles not just due to Menopause. A few things can be followed to reduce the increase in weight during menopause.
What do you understand by Menopause?
Menopause is the final period of your reproductive life. Menopause generally takes place between the ages of forty-five and fifty-five. It may occur a bit early because of the adverse condition. The female hormone estrogen is no longer active and doesn’t give you regular periods.
This phase comes in the lives of every woman. And everyone must be having a lot of queries regarding this. The most important impact associated with menopause is a gain in body weight.
So let’s go through it in detail to find out the facts.
What are the common reasons for Weight Gain?
Gaining weight during menopause is very common. But do you think only menopause is responsible for the gain in your weight?
Research shows that most women gain at least 5 pounds during this phase. Women tend to lose 1.5 pounds per year during their 50s and 60s. Due to the sudden decline of estrogen levels, you can find an increase in body weight. The fat is stored mostly in the hips and thighs to the abdomen.
No doubt the gain in weight is because of hormonal changes due to Menopause. But other factors like aging, way of lifestyle, and body composition are also a few reasons.
Other factors relating to Aging and Lifestyle
Other than menopause, aging in women leads to several psychological changes.
Aging creates a natural decrease in metabolic rate. As a result, very few calories are burned and rest turns into body fat.
The loss of muscle mass further leads to the slowing down of metabolism. This also leads to an increased image.
Most importantly, women during the phase of menopause stop doing physical activities that lead to weight gain. Symptoms like fatigue and sleep cycle disturbance due to menopause also lead to a decrease in physical activities.
Physiological factors also contribute to Weight Gain
Menopause is associated with numerous changes occurring inside a female body. You might find a change in eating habits. Some women start losing interest in food intake, and others crave more food. You may face mood swings and anxiety. This might lead to cravings for comfort foods high in sugar and fats. Ultimately this kind of food intake will lead to an increase in body fat. If not managed properly, these food cravings can lead to significant weight gain.
What Are the Health Risks Associated with Weight Gain?
Weight gain caused due to Menopause, not only affects your appearance. It might create several health risks too.
Due to the increased abdominal fat, you may be prone to a higher risk of heart disease. Women in their late forties are more likely to get cardiovascular diseases.
Weight gain leads to insulin resistance which increases the risk of developing type 2 diabetes.
Joint problems are very common in women after menopause. The extra weight adds pressure on joints. Gradually the risk of arthritis or other musculoskeletal disorders also increases.
The belly fat or visceral fat might lead to breast Cancer. Regular checkup after menopause is highly recommended.
Dementia in women is also found after the stage of menopause.
How to Manage Weight Gain during Menopause?
Menopause is irreversible, so you need to take special care of your body to reduce the weight gain associated with it.
Adapt a healthy diet
Eating healthy food contributes to a gradual decrease in weight gain. You must have fruits, vegetables, whole grains, healthy fats, and lean proteins. This helps in managing health and weight gain. Reduce the intake of high-sugar and processed foods.
Following a low-carb diet can help you lose weight as well as protect you from high Blood Pressure and Cholesterol.
Regular Exercise is a Must
Physical activities are highly required during the menopause stage. Making exercise a habit will help you lose weight and reduce the risk of other chronic diseases.
A combination of both low-calorie intake and physical activities helps in reducing weight gain.
You must aim to have at least 150 minutes of moderate aerobic activity per week. Add a few heavy exercises at least twice a week.
Practice different forms of exercises like walking, swimming, yoga, or cycling to keep it engaging and effective.
Yoga and Pranayam are best for improving your health after menopause. It will ensure both mental and physical fitness.
Maintain a proper sleep cycle
You need to prioritize your sleep for good health. Try making a regular sleep schedule and follow it. Make a comfortable and cozy sleeping environment for better sleep. You must avoid taking caffeine-containing products before sleeping. Reduce screen time before 2 hours.
You must limit the intake of alcohol for better results. Too much alcohol leads to weight gain and affects the menopause stage.
Menopause Hormone Therapy
If you are facing some serious menopause symptoms, then you might consult a doctor. They will suggest menopausal hormone therapy (MHT). This probably helps in reducing the risk of heart-related diseases and diabetes. It also helps in decreasing the belly fat caused by menopause.
Consult a doctor
If you find it difficult to manage menopause symptoms then consult a doctor.
Facing seriously overweight and facing hardship in losing weight, then must go for a checkup. Other symptoms like sleeping disorder, anxiety, or depression can be a serious issue. Don’t ignore these and consult a doctor for required advice.
Conclusion
No doubt, weight is very common in menopause, but it can be managed well if taken care of. Hormonal changes lead to weight gain but you can inhibit it by maintaining a healthy lifestyle. Try regular exercise and yoga and maintain a sleep schedule for better results. Women can get out of this stage by adapting to some slow changes in their daily lives.
By making strategic changes like a balanced diet, regular physical activities, and effective stress management menopause effects can be managed well.