Pausing the weight gain @ Menopause
Ageing is a natural phenomenon and this seems to be the only way to live a long life. As we age, our body seems to develop a mind of its own.
With age, women tend to experience a range of changes in their body, primarily with their hormones. These changes are inevitable however may vary between individuals. A significant change that women go through is Menopause.
Generally, women attain Menopause around 50’s but the symptoms can start earlier, these symptoms could be physical as well as emotional and may range from increased stress, elevated anxiety levels to weight gain.
While the impact of this could be varied, in this article we will particularly focus on weight gain only.
Changes in female hormones affect the amount of energy they expend otherwise. This over time can lead to fat deposition and weight gain. In addition to this, age related changes decrease the amount of muscle mass which may also drive weight gain.
Most women identify with a weight gain, change in their body shape, accumulating fat and thickening of waistlines during “middle age”. The underlying reason for these changes is a slowdown in metabolic rate. During this time, as estrogen levels fall, the appetite increases leading to additional intake of food than usual also leading to weight gain.
As mentioned earlier, Menopause also tends to cause an impact on the emotions, generating a feeling that may lead to losing an inclination to exercise and / or eat healthy and feeling lethargic to move around.
To manage menopause effectively, it is important to indulge in some form of physical activity as a part of your daily routine, also being regular ensures you don’t move away and lose the focus.
Eating frequent meals prevents the snack bingeing and reduces cravings in between meals. Small and frequent meals work better. Reduce, refined carbohydrates in your diet and ensure you take enough fibre. Eat protein sources at each meal. If you are a vegetarian, choose options like soy, nuts, paneer, milk and dairy products. Eat a variety of fruits and vegetables, in addition to fibre they also provide vitamins, minerals and antioxidants.
Snack healthy and avoid getting too hungry, binge eating can impact on your weight and leaves you feeling worse. Ensure you don’t indulge in sweet cravings and eat healthier options of sweet snacks. When eating, watch your portions, every bit makes a difference.
Indulge in habits that increase physical activity and keeps you feeling good, physical activity can make you feel energetic and also elevate mood and prevent feelings of depression .
Eating well and being active are the key, It is never too late to change your lifestyle even at this stage. Ensure you get support from your spouse and family members.
Till next time eat healthy and be wise.