From adolescence to menopause, women experience all kinds of physical and physiological changes Associated with hormone and psychomotor development. Changes that are linked to the different stages and that after 50 and with the arrival of menopause can become a real headache. This is precisely what happens with the changes in weight from this stage and with the estrogen dropwhich makes it much more difficult to burn calories, even ensuring a balanced and varied diet such as the Spanish Mediterranean diet.
But then How can we control weight or lose weight in menopause? Of course, the sport and a healthy diet They will be your main allies, but at the same time there are a series of guidelines that can help you achieve your weight loss goals during menopause.
The importance of weight control during menopause
Controlling weight during menopause is important, mainly due to several factors related to the health and well-being of women at this stage. And it is that, during menopause, the body experiences significant hormonal changessuch as a decrease in estrogen levels.
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This hormonal decline can contribute to weight gain and a redistribution of body fat, especially in the abdominal area. In fact, excessive weight during menopause has been associated with an increased risk of developing chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer, as evidenced in this Medicentro Electronics study.
In addition to this, weight gain during menopause can have a negative impact on women’s quality of life. Being overweight can be related to menopausal symptoms such as hot flashes, night sweats, mood swings, and trouble sleeping. It can also affect self-esteem and confidence.
In short, controlling weight during menopause is essential to reduce chronic disease risks and improve the quality of life, as well as to maintain a healthy level of energy and vitality at this stage.
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The most recommended exercises during menopause
Beyond the usual day-to-day activities such as walking, going up and down stairs, dancing… And that also help to lose weight during menopause. It is important that during this stage you choose sports and physical exercise on a regular basis.
Specifically, it is advisable to incorporate a combination of aerobic, strength and flexibility exercises so they can help you lose weight while maintaining good health.
Beneficial exercises to incorporate in menopause
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- Cardiovascular exersise: These types of aerobic exercises such as walking, running, swimming, bicycling or doing some type of aerobics class are ideal options for burn calories and promote weight loss. It is recommended to dedicate at least 150 minutes of moderate cardiovascular activity or 75 minutes of vigorous cardiovascular activity per week.
- Strength training: It is also recommended to incorporate strength training such as lifting dumbbells or using resistance machines, in this way you will be able to maintain and increase muscle mass, one of the things that we tend to lose over the years and that slows down the metabolism. By doing strength training, we will be counteracting that loss and helping to burn more calories at rest.
- Flexibility exercises: During menopause it can also increase the risk of stiffness and loss of flexibility. So it is necessary to include this type of stretching exercises in the exercise routine. Yoga, Pilates and static stretching are some of the most recommended options to improve flexibility and maintain a good posture.
Type of food beneficial in menopause
Let the food be varied and balanced every day is also another of the key aspects to maintain a proper weight and promote general health. It should not lack fruits and vegetables, lean meats, fish, skimmed dairy products, rice, pasta, legumes…
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During menopause, metabolism can slow down, which is why it is important pay attention also to the portions and avoid overindulging in meals. The Mediterranean diet can be a good base with foods rich in:
- Soccer: Menopause is associated with a decrease in bone density, so it is important to eat these types of calcium-rich foods, such as low-fat dairy products, bone-in fish such as sardines, and green leafy vegetables (spinach, kale, broccoli). …).
- Vitamin D: Vitamin D aids in the absorption of calcium and contributes to bone health. This vitamin can be obtained from fatty fish (salmon, mackerel), egg yolks, liver, and fortified foods. Safe sun exposure is also important to promote vitamin D synthesis in the skin.
- Fiber: Fiber helps maintain good digestion, control appetite, and regulate blood sugar levels. Foods like fruits, vegetables, legumes, and whole grains are excellent sources of fiber.
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