Most women do gain a few kilos during perimenopause and although that is attributed to menopause, this weight gain seems to be mainly related to aging and lifestyle. Another factor to remember, is that the vast majority of women in america, are already overweight at midlife.
Ganho de peso
Any extra weight gain during menopause, puts the body at a greater risk for disease such as diabetes, high blood pressure and osteo-arthritis. Firstly, as we age, we start losing muscle mass and our metabolism slows and we’re less active. Less exercise means we need fewer calories, but we still continue to consume in the way we always have done. Secondly, body contour typically changes with aging. You may wake up one morning, look in the mirror, and wonder who the hell stole your waistline! Your body shifting from a’pear’ shape to a’apple’ form is a normal aging attribute.
Behavioral aspects such as the lower activity rate cited in the 1st stage, may also lead to increased alcohol and alcohol consumption – you’ve got more time on your hands, perhaps you’re even a little bored. Finally, some of those added carbohydrates you’re consuming, can quickly boost your levels of serotonin, a brain chemical that makes us feel great. It is therefore quite logical that if we’re feeling ‘down’, stressed etc, we’ll reach for the ‘comfort’ foods to help us feel better. If you’re overweight going into perimenopause you will find it hard to shed weight.
Tenha em mente
Menopause is the best opportunity to concentrate on weight management as many studies have shown that weight gain can be avoided by diet and exercise. With respect to exercise, you will need to do this at least five times each week – as hard as this might appear, remember the benefits far out weight the problems you might have in becoming motivated. These benefits may include decrease in heart disease risk, preventing bone loss, increasing muscle strength, relieving tension, improving ability to sleep soundly in addition to boosting your energy levels and boosting your metabolism.
Regarding your diet, it’s very important to eat a balanced diet of fruit and vegetables and try to limit your alcohol intake. Smoking should also be avoided. Menopausal women should also supplement their diet with at 1200 to 1500mg of calcium on a daily basis. This may be taken in the morning and evening, in equivalent doses. To ensure optimum absorption of the calcium, you should also take 800 to 1000iu’s of Vitamin D. Flaxseed oil capsules or liquid should also be an additional consideration, as the oil will enhance your skin and hair condition – attempt a 1000mg capsule daily. The genuine oil can also be tasty if sprinkled over your salads, baked potatoes, veggies etc – a healthy choice rather than butter of salad oils.