Menopause marks the tip of reproductive years. Fluctuating hormonal ranges can result in a wide range of undesirable signs, together with scorching flashes, night time sweats and sleep issues.
Another frequent grievance is added pounds.
Mayo Clinic’s Dr. Juliana Kling explains what’s behind weight gain during menopause and what a person can do to fight it.
Journalists: Broadcast-quality video (1:04) is within the downloads on the finish of this put up. Please courtesy: “Mayo Clinic News Network.” Read the script.
If you’re going via menopause and discover it tougher than ever to take care of a healthy weight, you aren’t alone.
“Menopause is diagnosed clinically and retrospectively as 12 months past the last menstrual cycle. Weight gain is one of the things that many, if not all, of my menopausal patients will share with me that they’re experiencing weight gain symptoms. That can be really challenging because your metabolism starts to really decrease around midlife,” says Dr. Kling.
She recommends common exercise in your heart health. Menopause is the time to lean into these healthy habits.
“Typically, those healthy lifestyle habits are going to provide the most success at helping during the menopause transition. In fact, we see pretty good data that weight loss or weight management can be helpful for managing menopause symptoms, so focusing on a healthy diet, on exercise, all of those can help. Exercise can even help with sexual functioning. Recognizing when you’re doing those things, you’re getting multiple benefits from it,” says Dr. Kling.
Tips to cut back weight gain after menopause
Having extra weight, particularly round your stomach or midsection, will increase your danger of many points so it is essential to steer a healthy, energetic life-style. Here are some methods to assist.
Move extra. Physical exercise is essential. You need not go to the health club if that is not what makes you comfy. Try brisk strolling, jogging, biking, swimming or water aerobics. If you are a newbie, start with 10 minutes a day and regularly improve the depth and period. Strength training exercises are really helpful no less than twice per week.
Eat much less. You may have round 200 much less energy a day once you attain your 50s or 60s. Choose contemporary greens, entire grains, much less sweets and alcohol. Olive oil, legumes, nuts, soy, fish and low-fat dairy merchandise are good decisions. Meat, equivalent to crimson meat or hen, must be eaten in restricted portions. Desserts with contemporary fruit are an excellent selection.