Weight Gain During Menopause

Weight gain is a completely normal and extremely common symptom of menopause, posing a significant problem for women during this period, especially those who have never had issues with weight before. Interestingly, some women do not gain weight during menopause but do gain weight in postmenopause.

Healthy Body

How can you determine what is healthy without exaggeration and setting unattainable goals? Health is not necessarily compromised if you have 2 or 3 kilograms more than recommended. The goal is not to look like the women in magazines or advertisements, often imposed as ideals, but to be satisfied with your body, maintain a healthy recommended weight, and above all, maintain an active lifestyle, including targeted muscle activity.

Physical activity promotes circulation, helps shed excess weight and fluid, keeps us flexible, and prevents sluggishness and physical passivity, which often lead to poor mood, withdrawal, and dissatisfaction.

Muscle cells deteriorate rapidly, hormones slow down metabolism, and bad habits exacerbate symptoms. Keeping the body healthy and active becomes an art. Try to be aware of all the processes happening in the body and approach menopause actively and responsibly. You’ll see changes even after a short time.

Most Common Cause of Weight Gain

Weight gain in menopause is a significant problem, much greater than in younger years, because shedding accumulated weight during this period is difficult. The main culprit for weight gain is estrogen, whose levels drop sharply during menopause. Many studies have shown that women in menopause eat more and move less, negatively affecting body weight. Estrogen further negatively affects the body by slowing metabolism, causing the body to utilize ingested energy more slowly than usual. Lack of estrogen also affects the weaker breakdown of starches and sugars in the body, leading to fat accumulation.

Other Causes

As we age, the number of causes for weight gain increases, so many exist even during menopause.

In addition to the lack of estrogen, the most common causes include:

– Reduced physical activity, already lower in 60% of adults, and further decreases with age.

– Loss of muscle mass, which slows down metabolism and makes weight loss more difficult.

– Decline in physical and energy capabilities for exercising, as exercising in later years requires energy, time, effort, and gradual intensity increase.

Risks Associated with Obesity

Weight gain in menopause is caused by several factors and, over time, begins to threaten our health. The most common risks associated with weight gain include high blood pressure, heart disease, and diabetes, which can long-term threaten health, making it necessary to lose accumulated weight as soon as possible.

Implementing healthy habits and understanding these causes can help manage weight and promote overall well-being during menopause.

Benefits of Exercise

The more active you are, the less likely you are to experience unpleasant menopause symptoms. One study showed that people who engage in this type of tailored physical activity twice a week have a 15 cm narrower waist than those who do not exercise. Exercise also plays an important role in weight loss.

Physical activity not only gives you a more beautiful body but also:

1. Reduces the likelihood of developing osteoporosis

2. Lowers the risk of heart attacks, metabolic syndrome, and other cardiovascular diseases

3. Increases your insulin resistance

4. Strengthens your muscles and joints

5. Improves digestion

6. Decreases the chances of anxiety and depression

7. Enhances overall health

8. Reduces the percentage of fat and cellulite tissue

9. Increases satisfaction with your body appearance

Best Exercise Methods During Menopause:

1. Strength and Weight Training

   • These exercises will help you build muscle mass, boost metabolism, and keep your bones healthy. Strength training is essential because, with age, we irreversibly lose muscle mass. Aim to do these exercises at least two to three times a week. Don’t worry, strength exercises can be enjoyable and are done in a position that protects and relieves your spine.

2. Exercise in a Warm Environment

   • This will reduce the risk of injury to the musculoskeletal and ligament systems. Balancing the body’s external and internal temperatures will protect your body from overloading and eliminate the need for pre-exercise warm-up.

3. Ozone Therapy After Exercise

   • Rest in a dry ozone bath to help your body detoxify and promote the breakdown of cellulite cells.

Dietary Tips During Menopause:

• Include Whole Grains, Fruits, Vegetables, and Simple Proteins

• Avoid Artificial, Processed, or Pre-prepared Foods

• Do Not Eat Late at Night

• Keep a Food Diary to objectively assess your daily food intake.

• Choose Smaller Portions or Salads when dining out.

• Eat Smaller Meals and include snacks to keep you full.

Consider Food Intolerance Testing

If you often feel bloated, constipated, swollen, suffer from headaches, skin rashes, respiratory problems, etc., and cannot find a known cause, you may be intolerant to certain foods.

Implementing these exercise and dietary tips can help you manage weight and improve overall health during menopause.