Menopause is a period wherein every woman dreads. Not only will you experience random hot flashes, sleep problems, mood changes, you also have to deal with an abnormal weight gain. Your body is undergoing a major change and these are responses to the changes in hormones – the follicle-stimulating hormones (FSH), estrogen hormones. The drop in estrogen specifically, leads to a reduced metabolic rate and thus, you won’t be able to break down foods the same way before your menopausal years.
Whilst this is perfectly natural, adopting a lax attitude and letting the situation be is not advisable. The abnormal weight gain is an issue that, if not checked, may turn excessive. When one has excessive weight gain, your body is more perceptible to health risks – physical and mental – with consequences that may turn irreversible. Before that happens, it’s best to take up precautionary measures.
Here are a few tips you can incorporate in your daily life that will help you maintain a healthy weight during menopause.
Up Your Physical Activities
Undoubtedly, when one wishes to maintain a healthy weight, regular exercise is always the go-to approach. For ladies who are experiencing menopause, having an exercise routine is more than just fitting into the desired weight bracket.
A study done by the Department of Cancer Epidemiology and Prevention Research, Cancer Control Alberta, found that women who engaged in aerobic exercise, especially one in high-volume enjoy several benefits. It includes reducing adiposity (obesity) measures and a lowered risk of postmenopausal breast cancer.
Do note that the primary risk of breast cancer is age, with weight being one of the secondary factors. To reduce the probability even further, you will thus need to ensure that you incorporate both aerobic and resistance training. If you have a hard time losing weight, you may want to consider slimming treatments to give you a little push.
Review Your Diet – Eat Fewer Calories
During menopause, your body will experience several hormonal changes which may bring about undesirable results. One result, in particular, the drop in estrogen levels alludes to cells that are more resistant to the effects of insulin. This greatly hinders the sugar absorption rate by your blood cells, thus increasing the likelihood of health issues such as hyperglycemia (high blood sugar), heart and diabetic complications.
Such health issues call for a change in diet to one that is healthier. For one, you can afford to cut down your intake, as your activity levels are significantly lower than those who are younger. Having 200 fewer calories is the first step to balance out and reduce the extra glucose in your bloodstream. Incorporate more greens and whole grains in your diet.
Another option is to check your sweet intake. Without realising, a large portion of our calorie intake comes from added sugars in sugar-sweetened beverages and sugared foods. A 500ml Coca-Cola bottle accounts for more than 10 teaspoons worth of sugar, which easily goes against the World Health Organisation’s (WHO’s) recommended intake of 6 teaspoons. Thus, be sure to cut down on your sugar intake, especially seeing as how your body won’t utilise the glucose.
Get Sufficient Sleep
Another side effect of menopause, or rather the drop in estrogen levels, is hot flashes and night sweats that may disrupt your sleep. This isn’t an issue if it’s a short term complication, but for most menopausal women, they tend to persist for more than 7 years. If not checked, sleep disruption may not just lead to chronic insomnia, but it also makes it harder for your body to manage your blood sugar levels.
Since a slight increase in body temperature can trigger hot flashes, always ensure that your environment is cool. Open your windows or switch the fan to lower the room’s temperature. Before you head to sleep, sip a cold drink. You may want to also consider switching to beddings with better aeration.
Keep The Stress At Bay
With all the changes the body has to undergo, you’re bound to experience stress that may be overwhelming at times. It is thus crucial that you find ways to relieve your stress. You may be keen to try our weight loss treatment that incorporates Traditional Chinese Medicine principles. Not only does it look into helping you shed weight, but this treatment also uses approaches that help you boost your mental wellness. It also enhances circulation and reduces cortisol (stress hormone) levels.
Menopause is inevitable and with it comes all the troubling symptoms. To alleviate these issues and complications, you will need to have a good grasp on your health. These tips will hopefully build the foundation for a better overall well being.