is the permanent end to
a womans monthly period. It usually occurs when women are in their late 40s or
50s. This is a natural process for a womens body to experience but it sure
leads to many permanent changes like loss of fertility
. Most women experience
weight gain after
along with hormonal changes and low energy levels.
Before and during menopause,
there is dramatic decrease in the estrogen levels. This causes symptoms of
menopause. It is also common for menopause to occur prematurely, say at age 40
or so. But even in those cases, the symptoms remain the same.
During the period leading to
menopause, women might experience a range of symptoms. These are a mix of
physical and psychological symptoms such as:
Lower energy levels
Loss of libido
In fact weight gain in menopause is the reality for many
women going through this stage in their lives. The weight gain usually occurs
around the abdomen or the hip area. Weight gain after menopause could also lead
to other health problems if not managed right. All the extra weight gain in
menopause can make women susceptible to type 2 diabetes, heart disease, and
even breast cancer.
Menopause Weight Gain Causes
The chief cause of weight gain after
menopause is the decrease in the levels of estrogens. Estrogens
are hormones that help
in the reproductive and sexual growth in women. During menopause, estrogen
levels drop, thereby, lowering the metabolic rate of the body. A slow
metabolism often leads to weight gain especially when combined with other
factors like advancing age and low energy levels. Loss of estrogen may lead to
insufficient use of starches and glucose, thus adding to weight gain in
Women in their 50s are also less likely to
exercise owing to their age. But menopausal women might also not exercise
because of other symptoms like low energy levels. This is also the age when women
experience muscle loss and loss of bone density. This also leads to sedentary
lifestyles thus further contributing to weight gain after menopause.
There could also be genetic causes to your
weight gain in menopause. If your mother, sisters, or other close female
relatives carry extra weight around their middle, it is very likely that you
too are susceptible to weight gain in your abdomen region.
Solutions for Menopause Weight
Even though menopause is
inevitable and causes lots of uncomfortable and at times even painful symptoms,
weight gain after menopause can be managed with simple solutions and remedies.
As uncomfortable the thought of exercise
might seem with all that muscle loss, and bone problems and lethargy, a good
workout remains the most effective way to manage weight gain in menopause.
It helps to choose an activity or a
combination of activities that you find enjoyable. This will help you adhere to
your exercise routine.
Also, working out with a companion or a
friend helps as all the motivation from a trusted partner can do wonders for
your energy levels.
Opt to brisk walk three times a week or a go
for a game of your preferred sport a few times a week. Tennis, badminton and
squash are activities that you can enjoy with a partner. Swimming is also a
wonderful workout idea as it might also help with bone density loss along with
Opt for a high intensity cardio workout at
least twice a week. The harder you work, the more calories you burn.
Add strength training to your workout. This
will help your body build muscles and aid in managing menopause and weight
gain. If strength training has been a part of your exercise routine before
menopause then you will have an easier time adding more intensity to your
routine. But it is never too late to begin strength training. You can learn to
do it right with the help of a trainer.
Another option is to include a practice of yoga
into your daily life. This will help you lose weight and also manage your
stress. Stress leads to excessive and compulsive eating and thereby
contributing to weight gain in menopause.
Women in menopause need to completely
overhaul their diet to compliment the new and drastic changes to their bodies.
A healthy diet will help in managing weight gain and menopausesymptoms.
Do not give into the temptation of a crash
diet. This will do you more harm than good. Your body will use your already
dwindling muscle tissue for its energy supply because you have reduced your
food intake. This loss in muscle tissue leads to a decrease in bodys ability
to utilize fuel thereby leading to more weight gain. And the fact is we cant
be crash dieting all our lives.
It pays to add more vegetables
to your diet. Green
leafy vegetables carry lots of fiber and nutrients that fill you up nicely
without adding too much calories to your diet. When mixed with other
vegetables, they add a nice crunch to your salad.
Make friends with nuts. Add walnuts and
almond in moderation to your diet. Also include sesame seeds and flaxseeds to
your daily calorie
intake. Nuts and seeds are packed with essential fatty acids, which are so
necessary for all age groups but especially during and after menopause. They
not only add healthy calories to your diet but also aid in managing other
menopausal symptoms like dry skin, hair loss, and fluctuating memory.
Enhance your diet with legumes and pulses.
Soybean, chickpea, and different lentils are a value addition to a diet after menopause.
Cereals like oats
sorghum, and pearl millets are healthier options to include for your
Get creative. Find new ways to use familiar
ingredients. Add nuts
and seeds to your salad. Or make breakfast smoothies using green vegetables.
Menopause is not an end to your
life. It is just a beginning to a new phase in a womans life. Educate yourself
about menopause and tweak your diet and lifestyle in accordance with what you
find comfortable. Consult a doctor who might give you additional information in
managing menopausal symptoms including weight gain after menopause. Indulge
yourself in your interests and hobbies and dont stop living. Dont let your
weight gain and menopause stop you from living life to your fullest. Play.
Laugh. Live. Homeopathy is preferred by many women worldwide to treat their menopause problems