Menopause is no easy time in a woman’s life; this phase is accompanied by weight gain, painful joints, tiredness and muscle loss. A woman’s body changes naturally in response to physiologic changes (hormonal shifts) ushering her out of the fertile phase of life. This could also be the time she faces the ‘empty nest’ syndrome after the children have left home. Time constraints also could be a challenge when it comes to regular physical activity and healthy eating.
Weight gain at this stage could be due to fluctuating hormones. The average weight gained during menopause is 0.5 kg per year. During this time, the caloric needs are reduced as there is a decrease in purposeful planned physical activity, this makes gaining weight easier. Energy needs decrease with aging because of decreased energy output. Women at this stage may be mentally prepared to enjoy their retired life and take care of grandchildren. There is a shift in priorities which encourage a sedentary lifestyle.
Studies done on menopausal women showed that sedentary behaviour and lack of physical activity (recreational or planned) were independent factors of weight gain among the women. Hormonal shifts also play a role in weight gain. Lack of oestrogen and progesterone along with reduced energy needs are linked with weight gain. A woman’s body composition is also affected as it is more prone towards abdominal fat accumulation and reduced muscle mass.
A weighty issue
Gaining weight is not the only problem during menopause. It should be taken seriously as it is associated with increased chronic disease risk and is associated with diseases like breast cancer, cardiovascular disease, and Type 2 diabetes. Unhealthy weight gain of 5-7 kgs increases the risk of heart disease and diabetes, gaining 10 kgs or more raises the risk of stroke.
During this time women require fewer calories to meet their energy needs and maintain a healthy weight. This means that they need to burn calories with physical activity and eat fewer calories. Research confirms that this approach can help women avoid or reduce weight gain associated with menopause. The benefits of physical activity go beyond weight management, it also improves muscle mass and improves balance and flexibility. Exercise can also help boost the mood due to the endorphins that are released.
Health care providers need to recommend exercise while taking some factors into consideration. Women at this age may start experiencing the early effects of aging like joint pain, decreased flexibility and balance. This can contribute to fatigue and lack of motivation. If a client has any health problems, these need to be taken into account. Simple exercises can be suggested like walking, strength training, light aerobics and yoga. These exercises contribute to strength and flexibility together.
Diet:
A healthy diet goes hand in hand with exercise. Women need to practise mindful eating and control portion sizes. They need sufficient amounts of protein, calcium, healthy fats, fresh fruit and vegetables which are nutrient dense. Soy isoflavones may help reduce the symptoms of menopause such as hot flashes. Calcium is important as this strengthens bones and prevents osteoporosis. Healthy protein helps regenerate the muscle mass.
Changes in a woman’s body during menopause are inevitable. Preventing unhealthy weight gain with consistent moderate exercise and a calorie-controlled, nutrient-dense diet is the key to staying on track.
A qualified Dietitian can help you with a tailor-made diet plan. You can write to us at: https://1to1help.net/wellnesscoach