Find a new balance
In addition to the known inconveniences, the transition can also bring the necessary extra kilos. The solution: find a new balance between your diet and your energy use.
During the menopause, the estrogen level in the body drops drastically. Due to the estrogen deficiency, the body burns fewer calories. The production of testosterone also decreases during the menopause.
eating habits
Normally, this male sex hormone is produced in small amounts in the ovaries. The low testosterone level leads to a loss of muscle mass and an increase in fat mass. Less muscle means less need for energy and therefore less need for calories. If you don’t adapt your eating habits to your body’s changing needs, the excess calories are stored as fat.
Redistribution
Before the menopause, the fat tissue in most women is mainly on the hips and thighs. After menopause, body fat accumulates more in the abdominal area. Women who are overweight should be extra careful about this. This can mean an increased risk of cardiovascular disease and diabetes.
Hormone treatments during the menopause do not lead to weight gain and redistribution of body fat. According to some studies, treatment with hormones can actually help prevent this.
Tips
So it does not hurt to pay close attention to your diet during the transition. This way you can limit the chance of weight gain. Here are some nutrition tips:
- Eat healthy and varied.
- Use little fat and sugar.
- Use olive oil instead of baking butter.
- Eat plenty of fruits and vegetables.
- Be frugal with soft drinks, sweetened fruit juices and alcohol.
- Drink plenty of water, at least 6 glasses a day.
To counteract the muscle breakdown during the menopause, you will have to ensure that you develop more muscle mass at the expense of the fat tissue. And there’s only one way to do that: move. For most people, walking is a good form of exercise. You can walk almost anywhere and anytime. In addition, it can help against osteoporosis (the thinning and brittleness of the bones).