Getting old and fighting the battle of the bulge is no picnic, especially for girls. In a culture that sees aging men as more distinguished, and aging women as old hags, it is no wonder that preserving youth becomes a never-ending battle and uphill struggle for women.
Why Lose Weight?
Since the majority of women gain weight as they age due to a slower metabolism and a less active lifestyle, it becomes evident that this 15 – 20 pound weight gain didn’t happen overnight. Usually, by the time menopause hits, you’ve gained about a pound per year. So how do you minimize all of the weight gain after menopause? First, you need to understand the numerous factors which have played a role on your changing body and credited to your weight gain.
- You drop muscle tissue as you get older, and fat burns fewer calories than muscle.
- You might have a condition called, hypothyroidism, a lack of the thyroid gland, which causes weight gain and impacts women ages 40 – 50.
- Lack of exercise. Medical research indicates that just before menopause, women stop moving around as much, and are inclined to lower their activity in half, in comparison with their perimenopausal years. It’s suggested that the absence of action directly relates to the reduction of estrogen, which impacts the signals the brain sends to your system.
- It may be genetics. If anyone in your household carries excessive weight around the stomach, you will probably be predisposed to carry the weight also.
- Hormonal changes due to menopause. Fluctuating hormones and a reduction of estrogen, testosterone and progesterone, can wreak havoc on a woman’s body, causing water bloating and weight, and redistributing fat to the abdominal region, altering the woman’s shape into something unrecognizable. This weight reduction is one of the most difficult and frustrating of menopausal symptoms to girls, because in addition to handling the anxiety, fatigue and mood swings, girls must now overcome self-image issues, caused by the weight reduction.
Thankfully, there are alternatives to menopausal weight gain, but the most important thing to understand, is that You’re not alone.
Things You can do
- Exercise and Stay Active. Women who maintain or increase their level of physical activity during menopause, tend not to gain any weight. By staying active and exercising, whether it’s walking, running, running, biking, or taking a fitness class, you’ll have the ability to strengthen your muscles and body. The choices are endless as far as alternatives, so just find something which you enjoy and you will be likely to stay with it. To improve your lean body mass, add strength training into your exercise routine, even if it is a couple of times each week. Strength training will help in weight loss by increasing your muscle mass in order for your body burns more calories, even when at rest.
- Eat smart. Be conscious of the food choices you make, since they may have a damaging effect on you. Indulging in fried foods might have been fine when you’re younger, but could no longer be an option unless the idea of diabetes, cardiovascular disease and stroke is something that you welcome. Due to your metabolic rate slowdown and reduction of estrogen, your appetite increases, so be careful not to overeat at night. Reduce your calorie intake every day, cut down on carbs and avoid foods that are high in sugar, fat, salt and calories. Increase your intake of fruits and vegetables, and be certain you include protein with every meal. Moving to healthy eating when you’re utilised to the bad foods might be hard, but it can and will have a lasting influence on your life, health, aging and the seriousness of your menopause symptoms.
- Take Supplements. Taking vitamins are a vital part of maintaining a healthy lifestyle, especially for girls facing”the change.” Many of the multivitamins, with their minimal requirements were adequate when we were younger, but as we age, we need more than the recommended dose of vitamins, minerals, antioxidants and amino acids. Women will need to concentrate on replenishing those deficiencies because of hormone reduction.
Calcium, Vitamin D, Magnesium: (to help absorb the Calcium) Necessary for strength and maintenance of bone mass, reduces risk of osteoporosis.
Vitamin B Complex: Helps combat depression, psychological stress and fatigue during menopause.
B12: Restores lost energy.
Vitamin B6: Helps the liver regulate estrogen levels. Necessary for patients taking HRT (Hormone Replacement Therapy)
Folic Acid: Essential for heart health and helps prevent cervical cancer.
Vitamin A: Necessary for growth and health of skin and aged-related skin ailments; also assists in prevention of cervical cancer.
Vitamin C: Helps fix wounds & burnshelps with collagen regeneration, which increases with age; aids adrenal glands and the body’s immune system.
Vitamin E: Is a vital vitamin for women experiencing menopause. It has been dubbed the menopausal vitamin since it can act as an estrogen replacement somewhat efficiently, relieving hot flashes, night sweats and mood swings. Maybe it ought to be called the miracle vitamin!
Omega-3: Reduces inflammation, enhances mood, reduces hot flashes during menopause, optimizes mind and heart health; Found in walnuts, flaxseed, and fatty fish: e.g. salmon, halibut (1-2x per week)
- Drink more water. To avoid dehydration, which can lead to water retention and bloating, ensure that you increase your water consumption.
- Get enough sleep. It’s been scientifically proven that people often weigh more when they’re sleep deprived, so make it a priority and find the proper 7 – 8 hours of sleep every night.
There’s no secret formula for preventing weight gain, especially as you get older, but there’s plenty which you can do to lessen the weight reduction perimenopause, during menopause and post menopause. The mantra for maintaining a healthy weight is still the same in any language. Watch what you eat, how much you eat and remain active.