What should women do if they gain weight during menopause

Female menopausal weight gain can be improved by adjusting dietary structure, 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, changes in fat distribution, and decreased insulin sensitivity.

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, and cook with healthy oils such as olive oil. Ensure daily intake of dark vegetables and low sugar fruits, and supplement soy products in moderation to obtain phytoestrogens. Avoid overeating and binge eating at night, and adopt a small and frequent meal pattern to stabilize blood sugar levels.

2. Increase exercise volume

Combining aerobic exercise and resistance training every week. Aerobic exercises such as brisk walking and swimming should last for at least half an hour each time, combined with strength training such as dumbbell exercises and elastic bands three times a week. The appropriate intensity of exercise is slight sweating, gradually increasing the duration of exercise. Engage in non athletic activities such as climbing stairs and gardening in daily life to burn calories.

3. Regulating hormone levels

Undertaking hormone replacement therapy under the guidance of a doctor to improve metabolic abnormalities caused by estrogen deficiency. Medications such as estradiol and Tibolon can be used, and medication risks need to be evaluated regularly. Simultaneously monitoring thyroid function, abnormal thyroid hormone levels can exacerbate metabolic disorders. Traditional Chinese medicine can use prescriptions composed of medicinal herbs such as Angelica sinensis and Rehmannia glutinosa.

4. Improve sleep quality

Establish a regular sleep schedule and avoid using electronic devices before bedtime. Keep the bedroom temperature suitable and choose breathable and comfortable bedding. When hot flashes and severe night sweats occur, consult a doctor to prescribe medications such as gabapentin. Practicing abdominal breathing and gradual muscle relaxation can help to fall asleep quickly, with a nap time controlled within half an hour.

5. Control emotional fluctuations

Relieve anxiety and depression through mindfulness meditation, cultivate hobbies such as painting and music to shift attention. Family members should provide full understanding and support to avoid stimulating verbal conflicts. Severe emotional disorders require psychological intervention, and short-term use of antidepressants such as paroxetine is recommended. Regularly participating in social activities can help maintain mental health. Menopausal women need to establish long-term health management awareness and regularly monitor indicators such as waist circumference 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 excessive dieting that can lead to malnutrition. If severe symptoms such as palpitations and joint pain occur, timely medical attention should be sought, and if necessary, professional metabolic assessment and personalized intervention plans should be developed. Maintain a positive and optimistic attitude, recognizing that physical changes are a normal phenomenon during the physiological transition period.