13 Proven Tips for Weight Loss During Menopause
Menopause is a normal condition that all women experience as they age. Menopause is defined as the point in time when menstrual cycles permanently ends due to the natural depletion of ovarian oocytes from aging. The diagnosis is typically made retrospectively after the woman has not having menses for along 12 periods/ 12 months. It marks the permanent end of fertility.
The average age of menopause is 51 years, but some arguments said that menopause happen after the age of 40. Although patients of menopause can diagnose by their self, laboratory testing are recommended. Certain diagnostic by medical checking can result in the lack of menses, your doctor may also check your thyroid function, prolactin level, and possibly other tests based on your history and physical examination.
What are Causes of Menopause?
Menopause is due to the depletion of ovarian follicles/oocytes and it cause reducing of the ovaries’s fertility. Menopause can be associated with lower levels of reproductive hormones, especially estrogen. Low estrogen can result in several things bellow:
- vasomotor instability, ( hot flushes and night sweats)
- psychological changes (mood swings, depression, and difficulty concentrating)
- genital tract atrophy (vaginal dryness, painful intercourse, and urinary incontinence)
- skin changes (such as thinning and decreased elasticity)
Menopause is often causing vaginal bleeding. If abnormal vaginal bleeding happen, it should be reported immediately to your doctor, since this may represent a precancerous or cancerous condition of the uterus or endometrial lining.
Is Menopause Related to Weight Gain?
When woman has premenopause, it can affect decreasing the production of estrogen and progresteron hormones. This fenomena is the main factor of weigh gain. Fat seems decreasing in the part of body such as arms, legs and hips, but it as not vanish yet, it moved to the stomach. Growing age also causes the body’s metabolism to beeing slow down, so the fat in the body increases slowly.
No wonder the stomach gets fat. Literarly, the weigh gain during premenopause/menopause is not always caused by the factors mentioned. Another factor might cause weigh gain is lifetstyle. When your fertility hormonal getting decreased, and as you getting older, your body will loss of muscle tension and as it happens, fat in the stomach might increase. Read more about Tips for Weight Loss for Thyroid Patient.
Ways to Loss your Weight During Menopause
Here the several ways how to losing your weight in proper way when you in menopause term, as follows:
- Daily exercise
When menopause, women become often to get lazy on doing some activity and they become easily tired. If this just become habit, it will trigger of weigh gain. So, stop this habit by doing activities that keep the body active. For example by swimming or walking every day.
- Do more exercise
If all this time you did exercise in 30 minutes, just try yo get more exercise by increase the duration become 45-50 minutes. Just do proportional exercise, do not doing over exercise that might harm your body.
- Supply your body by vitamin B
For the shake of avoid weight loss, women who experience menopause should eat more vitamin B. Example of food supply that containing of vitamin B are banana, potato, ham, and cereal. Vitamin B also known as supplement that decrease menopause sympthoms, like mood changes, cramps, and overtired. You may want to read How to Treat Anxiety with Aromatherapy
- Avoid fried food
Fried food containing of so much calories and cholesterol wich is not desirable cause both of them can cause of weigh gain. In case, avoid all kinds of fried food should be applied for better diet during menopause.
- Supply more vegetables
Vegetables are rich of vitamins, minerals and nutrition based on what are women’s body needs. Vegetables could be consumed in some condition like cooked, raw, sauteed, and steamed. Make sure vegetables clean and worth consuming.
- Consuming soy bean
Some research found that soy bean has needed during menopause, but some of arguments said it is not allowed to consuming soy bean. But most of arguments confirm that soy bean good for women who experience menopause. Soy bean could minimize hot flashed.
- Consuming high fiber food
Some research found that consuming highly fiber food could helping in the process of weigh loss. Therefore, supplying your body by consuming fiber foods is really needed. Read more about How to Cure Chapped Lips in 5 Minutes
- Drink milk
Calcium is really important for supporting diet process during menopause. Therefore, you are recommended to drink milk. Milk is one of important nutrition to be supplied in your body for daily consumption. But, during diet programs while menopause, you have to drink milk with low fat. You can also drink fermentation milk like yogurt
- Consuming fish to replace beef
Sufficiency of fat in your body is important tough you were on diet. Considering the risk of heart attack on women are higher than men, especially as age become older, animal protein from beef should be replaced by animal protein from fish wich is containning lower fat and more healthy.
- Avoid lot of sugar
Food was too sweet might fasten the process of aging. Therefore, you should avoid too-sweet food like ice cream and chocolate. Those food are important to be avoid cause it also might gain your weigh as it contain of so much glucose.
- Avoid soft drink
300 ml of soda contains 150 calories and 40 grams of carbohydrate. It is as amount as 10 spoon of sugar. Some research found that soda has nothing of nutrition needed by human body. You may want to read about How to Get Sleep After Working Night Shift,
- Reduce consuming salty food
Supporting your body health optimally, you should avoid food which contains a lot of salt. Salty food might causes increasing of blood pressure. When in your body contains lot of salt, your body will more intent to hold water that affect to press your brain, kidneys, and artery.
- Avoid consuming alcohol
Alcohol don’t give any benefit to your healthy, so it should be avoided. Alcohol does not interfere your diet process, but more than that, alcohol could harm your healthy such as hearth attack and liver.
A healthy life style should be used on your daily life even menopause sympthom has dissapear. Health is not always about how to cure and treat, but antisipation is better way and cheaper to get healthy lifestyle. Read more about Most Effective Ways to Get Rid of Dark Circles Under Eyes,
What are Additional Things to Consider During Menopause?
Most of woman who entered this phase don’t consider about medical check up. A woman who has entered menopause needs to realize that her risk of developing certain health problems or diseases has increased. Therefore, she will need to take steps to prevent them.
For example, exercise and a healthy diet proportionally become more so important than ever, they can prevent symptoms associated with menopause. A menopausal woman may want to start taking certain supplements to keep her bones strong and stay energetic to live a life. but keep reminds that healthy life style should be applied continuously. You may want to read about Ways to Get Rid of Bad Breath with Home Remedies
Those are complete explanation about useful tips for weight loss during menopause you can applied as home remedies. Hope it can be effective ways for you to keep body health.