To the fifty, the body and metabolism change. And among the physical transformations, the small paunch or the protruding stomach are among the transformations so feared.
If men are also concerned, women remain in the front line because it is one of the characteristics of menopause. This natural phenomenon results from the hormonal upheaval of this period: the hormones female genitalia decrease, then disappear completely. As a result, fat is no longer stored on the hips or buttocks, but on the stomach. Add to this a slowdown in metabolism: the body needs fewer calories to function.
If menopause induces the appearance of a round belly, this period is conducive to stress, sleep disorders, therefore greater fatigue and a lack of energy. Some women even enter a period of depression, even depression. So do all these physiological consequences mean that it is impossible to keep a flat stomach? Not really, provided you deploy major resources.
Try appetite suppressants
” In terms of food, we can resort to natural appetite suppressants before meals: apple, some nuts. Or dig into certain plants. Hawkweed, goldenrod or orthosiphon (also called java tea) have a diuretic action that stimulates the kidneys, promotes elimination and drains the body », advises Francis Magna, naturopath.
To stimulate metabolism, fucus and laminaria, two algae rich in iodines can be allies. Be careful, however, in case of thyroid disease or allergy to iodine. It is better to seek the advice of your doctor before using it. Finally to feel quickly satisfied, ispaghul is a very interesting mucilage. It comes in sachets, to be taken before each meal. Here again, the advice of a doctor is recommended in the event of digestive or intestinal problems.
Fight the stress that leads to sugar consumption
Side stressit must absolutely be fought. “It’s one of the consequences of menopause. We feel depressed because it is often a period of physical or psychological upheaval (for example the children leave home). This stress can push to take refuge in fatty or sugary foods. The problem is that if we overindulge in sugar, we will store abdominal fat. Salt is also problematic because it increases the appetite. You must therefore find, not a standard relaxation method, but one that suits you. It may be yoga, meditation, cardiac coherence, sophrologyas long as it gives you pleasure and relaxation, and that the prospect of this moment makes you happy “.
Reduce portions during meals
Otherwise there are also rules related to common sense that it is always useful to remember. During meals, we reduce the portions, and we don’t hold back. We give pride of place to vegetables, rich in water, nutrients and low in calories. We increase proteins to avoid muscle wasting and maintain a toned and muscular body.
Prioritize calcium during menopause
“ Don’t forget the calcium! It is a very important mineral during menopause, because it strengthens the bones, prevents osteoporosis and limits appetite. You will obviously find it in dairy products (in moderate quantities if they are fatty), certain waters, green vegetables and fish. », recommends the naturopath.
Focus on probiotics and prebiotics to heal the intestines
THE microbiota (or the intestinal flora) is a major player in digestion and elimination. “ It is still necessary to ensure its operation with probiotics (bacteria), prebiotics (their food) and fiber (to facilitate transit). A dietician will be able to advise you and suggest suitable foods », adds Francis Magna.
Opt for a lighter meal in the evening, especially after 50
Sleep is also of considerable importance. ” Sleeping helps you lose weight, at least 300 calories per night. To optimize this process, the body must draw on its reserves. The ideal is to have a light meal in the evening, long enough before going to bed, to consume proteins (foods that the body does not store) and to sleep in a cool room, preferably undressed (without being cold to as much) in order to burn more calories to maintain your body temperature », suggests the specialist.
Avoid food additives
Finally the endocrine disruptors must be banned because these pollutants present in food additives, cosmetics or cleaning products promote weight gain by disrupting hormones.
Move!
Last recommendation: physical activity. Walking as often and as long as possible remains the easiest. But why not explore other disciplines that are sources of pleasure. Because who says pleasure says moral at the best. A good way not to rush on food for comfort. And therefore, to avoid the risk of seeing your stomach round out.
Thanks to Francis Magna Author of the book Menopause: the natural alternative (Editions Le Courrier du Livre, Guy Trédaniel group)
