1. Hormones are not the main culprits
Gaining in menopause is mostly blamed above all on hormones, or fluctuations in their levels. In fact, rising estrogen levels cause more appetite and less appetite for physical activity. In addition, they slow down metabolism and increase insulin resistance, so the organism is more difficult to cope with sugars and starches. Hormones also affect where the fat is stored – in the perimenopause period it is around the abdomen rather than the thighs and hips. However, at present, experts are inclined to think – and many studies are right – that it is not possible to seduce menopause during fluctuating hormone levels, and that the main culprit is the decline or loss of muscle mass, which significantly slows down metabolism. Obviously, the loss of muscle stems from declining physical activity. “So if women are afraid that they will gain in the transition period, they should make sure that they keep enough movement. Of course, it is necessary to take into account the weakening condition and other physiological changes accompanying aging and to choose suitable exercise or activities – for example swimming or Nordic walking, ”says Pavel Turčan, a renowned gynecologist.
2. Flatulence is unlikely to be avoided. But you can minimize it by changing your diet
Whether you gain weight or not during menopause, flatulence is unlikely to be avoided. Bloating is caused by fluctuations in hormone levels that promote water retention and intestinal gas formation. Low estrogen levels further reduce bile production, which can lead to constipation and thus further bloating. The basis for minimizing unpleasant bloating is then especially the diet. Replace white flour, classic pasta and white rice with wholegrain varieties, drink plenty of water and herbal teas, such as mint, fennel or aniseed tea to help prevent fluid retention in the body. Conversely, reduce salt, caffeine and alcohol. Instead of gassing foods, such as broccoli, cauliflower, cabbage, peas, beans, potatoes, pears, or soft cheese, include more in the diet that reduce gut formation, such as grapes, bananas, melons, watercress, cucumbers, eggs, yoghurt , hard cheese or peanut butter. Some spices, such as pepper and hot peppers, also help. It is also good to go for a while after a meal, because a slight movement will help the intestinal peristalsis.
3. Substitution hormone therapy can actually help
Many women tend to attribute hormonal therapy to the increase in body weight, but according to experts, this is a myth. Although HRT may contribute to water retention and flatulence, it is, according to new studies, acting to prevent gaining in menopause. For example, last year's research by Swiss experts and published in The Journal of Clinical Endocrinology & Metabolism revealed that women who underwent HRT between the age of 50 and 59 had a lower BMI and more than 1 kilogram less abdominal fat than women who have not undergone HRT at all or just in the past. Unfortunately, there is also one catch. "Hormone therapy only works against weight gain while it is being taken and is no longer recommended for some at risk groups of women, especially over the age of 60 due to an increased risk of heart attack, stroke or blood clots. Their prevention of gaining is therefore limited in time, however, women can use this time to acquire healthy eating and movement habits that remain after HRT is discontinued. The doctor must always evaluate the benefit and risk and manage the treatment accordingly, ”says doctor Pavel Turčan and recommends that women who cannot or do not want to undergo hormonal therapy can replace it with quality food supplements for the climacterium, such as Sarapis Soja. Thanks to the composition rich in vitamins, isoflavones or antioxidants, it has a positive effect on the hormonal balance of the woman.
4. Lose weight will be difficult but not impossible
Generally, with increasing age, weight loss becomes more difficult, but it is not impossible. Even women who have taken care of their diet before the onset of menopause may not avoid the problems of weight gain. Women often complain that they are getting fat during the transition even though they still eat the same. Often they do not realize that their calves are less calories than their thirty or forty. It is generally said that a woman in her fifties should reduce her energy intake by about two hundred calories. It is also important to remain physically active. In an effort to reduce fat stores in the abdomen, aerobic exercise is the best, as confirmed by Duke University Medical Center experts. They found that aerobic exercise burns 67 percent more calories than exercise, plus it is best for reducing abdominal fat and fat around the liver and helping to counter insulin resistance.
5. The diet is crucial
The fight against gaining in menopause would be very difficult, perhaps futile, without the right diet. In particular, it is important to increase the intake of carbohydrates of starch origin, ie those from fruits, vegetables, whole grains and legumes, which help to keep blood sugar levels at bay. Women in transition should also avoid saturated fats and replace them with unsaturated, for example, fatty fish, olive oil, or sunflower seeds. Salt and alcohol intake should be minimal. “Watching your menopausal diet is hard for women because they may tend to deal with the common symptoms of transition, such as energy loss or depression. It is necessary to realize this risk and to solve everything by a balanced and healthy diet, adequate movement and sufficient rest, ”concludes the gynecologist.
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