The average woman is 45 to 55 years old is facing menopause, which is inevitable for every woman. Due to the gradual decline of various organs and the great changes in hormone levels, various abnormalities will occur in the body, such as night sweats, hot flashes, irregular menstruation, large mood swings, and insomnia. The most terrifying thing is that it is easy to gain weight, and it is difficult to lose weight after becoming fat. Why is this?

Why are women entering menopause more likely to gain weight?

1. It is related to estrogen

Most women will enter menopause around the age of 45, and ovarian function It will also gradually decline, and the lack of estrogen secretion makes it difficult to lose fat, which promotes the accumulation of fat in the waist and abdomen, resulting in abdominal obesity. In addition to estrogen, other hormones also decline with age, and these hormones also make women fatter.

2. Muscle loss

Whether it’s a man or a woman, muscle loss as people get older The rate of churn will increase. If the proportion of muscle tissue is reduced, the basal metabolic rate will decrease, and it will not be able to consume more calories in the body, and the excess calories will be converted into fat accumulation, thereby causing obesity.

How can menopausal women manage their weight?

After entering menopause, women will have many physical problems, including body changes and abdominal fat accumulation, because women’s body metabolism is no longer the same as before, and energy is difficult to consume after entering menopause. Is good? Try these methods.

1. Adjust the diet

reasonably arrange the diet structure, follow low-salt, low-sugar and Low-fat diet principles, reject all junk food, including cakes, potato chips and fries, and milk tea. Keep the rule of three meals a day, eat only 7-8 minutes per meal to be full; adjust the order of meals, first drink a few mouthfuls of soup, then eat vegetables, and finally eat the main food. When eating, you should chew slowly and eat for 20 minutes. As long as the desire to eat decreases, you should leave the table immediately.

2. Multi-sport

Have more than 30 minutes of aerobic exercise every day, in addition to brisk walking and jogging, you can also choose swimming, playing ball or skipping rope, adhere to 4 to 5 times a week, and ensure that the heartbeat reaches 170 per minute during exercise, reducing age , so as to actually consume fat. In addition to aerobic exercise, 2-3 times a week of strength training, such as sit-ups, push-ups, squats or dumbbells, can increase the proportion of muscle tissue and improve the basal metabolic rate.

3. Get enough sleep

stay up late or Insufficient sleep can disrupt endocrine, reduce basal metabolic rate, and easily lead to obesity, so you should ensure enough sleep, 7-8 hours of sleep every night.

How to face menopause?

1. Adjusting mood

The mood of menopausal women fluctuates greatly, which is difficult to control, often because of small things. In this case, you should adjust your emotions and express your emotions reasonably by talking to others, listening to music or exercising.

2. Correct bad habits

Menopause women should stay away from cigarettes and second-hand smoke, smoking It not only disturbs the menstrual cycle, promotes cognitive decline, induces osteoporosis, but also increases the risk of cardiovascular and cerebrovascular diseases and cancer. Also, stay away from alcohol, because heavy drinking can damage the brain and liver, increase the risk of cerebrovascular disease and fatty liver disease, as well as induce osteoporosis and dementia.

3. Diet conditioning

Strictly control the intake of refined carbohydrates and fats, eat foods containing dietary fiber, vitamins and high-quality protein appropriately, and do a good job of matching meat and vegetables with thickness; at the same time, you should eat more beans or soy products, among which Contains substances similar to estrogen, which can regulate estrogen levels in both directions.

Message from the Family Doctor

Women should view menopause in a correct way, and should not be worried or anxious because of uncomfortable symptoms. Calm your mind, deal with it reasonably, and ensure enough sleep and optimism; at the same time, you should go to the hospital regularly for relevant examinations, including mammography, tumor markers, HPV and TCT screening, to detect diseases in time.

Family doctor online feature, unauthorized reprint