How to prevent obesity during menopause

Menopausal women can prevent obesity by adjusting their diet, increasing their physical activity, managing stress, maintaining regular sleep patterns, and undergoing regular check ups. Changes in hormone levels during menopause can easily lead to fat redistribution and require targeted intervention.

1. Adjust dietary structure

Reduce refined carbohydrates intake, replace white rice and flour with whole grains, and increase the proportion of high-quality proteins such as fish, shrimp, and beans. Control daily total calories, avoid high sugar and high-fat snacks, and choose more dark vegetables and low sugar fruits. The main cooking method is steaming and stewing, reducing the frequency of consuming fried foods.

2. Increase physical activity

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling, combined with resistance training 2-3 times a week. Exercise can increase basal metabolic rate, improve insulin sensitivity, and particularly help reduce abdominal fat accumulation. Increase daily activity, such as choosing to walk instead of taking a bus.

3. Manage stress

Relieve stress through mindfulness meditation, deep breathing exercises, or hobbies. Long term stress can increase cortisol levels and promote visceral fat deposition. Establish a social support network, maintain communication with family and friends, and seek professional psychological counseling if necessary.

4. Regular sleep schedule

Ensure 7-8 hours of high-quality sleep every day, with a fixed sleep schedule. Lack of sleep can disrupt the secretion of leptin and ghrelin, increasing appetite. Avoid using electronic devices before bedtime, create a quiet and dark sleeping environment, and improve sleep quality under the guidance of a doctor if necessary.

5. Regular physical examination

Check body fat percentage, waist circumference and other indicators every six months to monitor thyroid function and blood glucose levels. Promptly detect metabolic abnormalities and undergo hormone replacement therapy or nutritional intervention under the guidance of a doctor. Physical examination data can help adjust prevention plans and achieve personalized weight management. Menopausal women need to establish long-term healthy habits and avoid extreme dieting to prevent obesity. Pay attention to the supplementation of calcium and vitamin D in diet to prevent osteoporosis. The exercise plan should be gradual and choose projects with less joint burden. Maintain a positive attitude, recognize that body shape changes are a normal physiological process, and focus on overall health rather than just weight numbers. When there is sustained abnormal weight gain or metabolic index abnormalities, timely medical attention should be sought to investigate potential diseases.