What should menopausal women do if they gain weight

Menopausal women who gain weight can improve it by adjusting their diet, increasing exercise, regulating hormone levels, improving sleep quality, and controlling emotional fluctuations. Menopausal weight gain is usually related to factors such as decreased estrogen levels, decreased basal metabolic rate, decreased muscle mass, unhealthy dietary habits, and increased psychological stress.

1. Adjust dietary structure

Reduce intake of high sugar and high-fat foods, increase the proportion of high-quality protein and dietary fiber. Choose whole grains instead of refined rice and flour, cook with healthy oils such as olive oil, and ensure daily intake of dark vegetables and low sugar fruits. Control dinner intake and avoid adding meals before bedtime. Proper supplementation of plant estrogens such as soy isoflavones can help regulate hormone balance in the body.

2. Increase physical activity

Combine aerobic exercise and resistance training every week. Aerobic exercises such as brisk walking and swimming should last for at least 30 minutes each time, and be combined with dumbbells, elastic bands, and other equipment for muscle training. The appropriate intensity of exercise is slight sweating to avoid excessive fatigue. Persisting in exercise can increase basal metabolic rate, promote fat breakdown, and prevent muscle loss.

3. Regulating hormone levels

Hormone replacement therapy can be performed under the guidance of a doctor, using drugs such as estradiol and progesterone. Regularly monitor changes in hormone levels and adjust medication plans based on individual circumstances. At the same time, avoid exposure to environmental estrogens and reduce the intake of endocrine disruptors such as plasticizers. Hormonal balance helps maintain normal metabolic function.

4. Improve sleep quality

Establish a regular sleep schedule and avoid using electronic devices before bedtime. Keep the bedroom environment quiet and dark, and control the room temperature within an appropriate range. If necessary, melatonin can be used for a short period of time to regulate sleep rhythms. Adequate sleep can stabilize leptin and ghrelin levels and reduce nighttime overeating.

5. Control emotional fluctuations

Relieve anxiety through mindfulness meditation, breathing exercises, and other methods. Cultivate hobbies such as calligraphy, painting, and gardening to divert attention. Seek psychological counseling when necessary to avoid relieving stress through overeating. Emotional stability helps reduce stress eating and prevent central obesity caused by elevated cortisol levels. Menopausal women need to establish a long-term health management plan and regularly monitor changes in weight and body fat percentage. Pay attention to the supplementation of calcium and vitamin D in diet to prevent osteoporosis. Choose a suitable exercise method and persist in it, avoiding severe dieting that can lead to malnutrition. Maintain a positive and optimistic attitude, seek the help of a professional medical team when necessary, and achieve healthy weight management through comprehensive intervention. Menopause is a natural physiological process in women, and scientific coping can effectively control weight gain, maintain good physical fitness and quality of life.