What should I do if I gain weight during menopause

Menopausal belly weight gain can be improved by adjusting dietary structure, increasing aerobic exercise, supplementing with plant estrogens, controlling stress, and maintaining regular sleep patterns. Menopausal weight gain is usually associated with factors such as decreased estrogen levels, slowed metabolism, muscle loss, changes in fat distribution, and insulin resistance.

1. Adjust dietary structure

Reduce refined carbohydrates and saturated fat intake, increase the proportion of whole grains, vegetables, fruits, and high-quality protein. It is recommended to choose low glycemic index staple foods such as oats and brown rice, and pair them with foods rich in unsaturated fatty acids such as broccoli and deep-sea fish. Take an appropriate amount of soybean products such as soybean milk and tofu every day, and its soybean isoflavones will help regulate the estrogen level.

2. Increase aerobic exercise

Engage in aerobic activities such as brisk walking, swimming, or cycling every week for at least 30 minutes each time. Aerobic exercise can increase basal metabolic rate and promote abdominal fat breakdown. Combining intermittent high-intensity training, such as alternating between slow and fast running, can significantly improve insulin sensitivity.

3. Supplementing with phytoestrogens

Natural phytoestrogenic foods such as kudzu root powder and flaxseed can partially compensate for estrogen deficiency. The puerarin in kudzu root has estrogenic effects, and flaxseed is rich in lignin. Daily intake of 10-15 grams of ground flaxseed powder should be combined with sufficient drinking water to promote absorption.

4. Control Stress

Long term stress can stimulate cortisol secretion and promote fat accumulation in the abdomen. Stress can be relieved through mindfulness meditation, deep breathing exercises, or gardening activities. Ensure 7-8 hours of sleep every day. Lack of sleep can disrupt the balance of leptin and ghrelin secretion.

5. Regular sleep schedule

A fixed sleep schedule helps stabilize the biological clock and avoid eating at night. Avoid using electronic devices 3 hours before bedtime, as blue light can inhibit melatonin secretion. Moderate sun exposure can regulate vitamin D levels and have a positive effect on improving metabolic syndrome. Menopausal women should establish long-term health management awareness and avoid extreme dieting that can lead to muscle loss. Regularly monitoring changes in waist circumference and body fat percentage is more meaningful than simply focusing on weight. Keep a diet and exercise diary, and consult a nutritionist if necessary to develop personalized plans. Pay attention to gradually increasing the intensity of exercise, warming up and stretching before and after exercise to prevent sports injuries. Maintaining positive social activities can also help alleviate the impact of menopausal mood swings on dietary behavior.

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