After women enter menopause, their basal metabolic rate drops, they cannot burn off calories, their weight begins to soar, and their body shape is like a balloon, growing horizontally and never to return? Dietitian Sun Yukui said that in fact, in the past, he often encountered many mothers-in-law in clinical practice who were not suffering from hot flashes and night sweats caused by menopause, but were troubled by their constant “fatness” and protruding lower abdomen after menopause. Come and consult a nutritionist.
Getting fatter as you get older?Women’s weight gain during menopause is related to these two major reasons
Why are women particularly prone to weight gain and loss of control after entering menopause? Nutritionist Sun Yukui said that in fact, the reason why women tend to gain weight and have a bigger belly during menopause is mainly related to the changes in two major physiological functions of the human body after entering middle-aged and old age:
Reason 1/Drop in basal metabolic rate:
The basal metabolic rate refers to the minimum amount of heat required to maintain the operation of important organs of the human body, that is, the minimum energy required by the body to maintain life and the most basic physiological functions of the human body, such as breathing, blood circulation, maintaining body temperature, cell metabolism, etc.
Generally speaking, the “basal metabolic rate” accounts for about 65 to 70% of the total calorie consumption of the human body. In adulthood, between the ages of 18 and 25, the human body’s basal metabolic rate is at its highest. However, once you reach the age of 25, the body’s basal metabolic rate will gradually decline, at a rate of about 5 to 10% every ten years. In other words, by the time we are 50 years old, our body’s basal metabolic rate has dropped by nearly 30%.
Precisely because during menopause, the body’s basal metabolic rate decreases significantly. Therefore, if people still maintain the same food intake as before menopause and do not develop the habit of regular exercise, their body shape will naturally develop horizontally as they age. To put it simply, changes in the weight of menopausal women are caused by the increase in age and the slowdown in metabolic rate.
The basal metabolic rate refers to the minimum amount of heat required to maintain the operation of important organs of the human body, that is, the minimum energy required by the body to maintain life and the most basic physiological functions of the human body, such as breathing, blood circulation, maintaining body temperature, cell metabolism, etc.
Reason 2/Less secretion of estrogen:
In addition to the decrease in basal metabolic rate, after menopause, the function of the ovaries also gradually degrades, resulting in a decrease in female hormones and a relative increase in male hormones in the blood. The role of estrogen is closely related to the metabolism of body fat.
In fact, estrogen receptors are distributed in the hypothalamus of the human brain, which plays a role in balancing the intake and consumption of calories in the body. In particular, estradiol in estrogen has the benefits of regulating lipase activity, increasing the sensitivity of lipolytic enzymes, and improving the efficiency of epinephrine in breaking down fat.
Therefore, once a woman enters menopause, without the protection of estrogen, the rate of fat metabolism will naturally become slower and slower; she will even gradually tend to synthesize cholesterol and triglycerides. In other words, the changes in body composition and fat accumulation in middle-aged women are caused by the increasing age of the ovaries. Therefore, for women after menopause, the proportion of fat accumulated in the abdomen (waist circumference >80cm) will also increase significantly, and they will naturally become fatter.
Once a woman enters menopause, her fat metabolism naturally slows down due to the lack of estrogen protection.
To prevent weight gain during menopause, exercise is more effective than simply restricting calories.
Although we understand that the reasons why women tend to gain weight after menopause are related to the two major reasons mentioned above, what should mothers-in-law do if they don’t want to gain weight? Nutritionist Sun Yukuo pointed out that according to data from Breast Cancer Research (World International Breast Cancer Foundation) in 2015,For menopausal women, exercise will be more effective than simply restricting calories for weight control.
Regardless of the changes in weight, BMI, body fat percentage, fat weight, and muscle tissue, the effect of exercise is better than caloric restriction. Therefore, it is recommended that menopausal women must develop exercise habits to maintain sufficient muscle mass, so that they can have better posture and fat loss effects, and it is also helpful for the maintenance of female hormones.
Are you eating right during menopause?Nutritionists teach 3 tips to maintain good posture
As for daily diet, it is recommended that menopausal women maintain a diversified diet, consume foods with high nutrient density, and limit the intake of refined sugar, salt and saturated fat to maintain good health. In order to avoid the problem of osteoporosis in menopausal women, menopausal women should pay more attention to the intake of calcium and vitamin D. It is recommended to drink 2 cups of milk (or yogurt) every day and spend 5 to 30 minutes in the sun 2 to 3 times a week. , and moderate intake of dried mushrooms, salmon, sardines and other foods is better.
In addition, preventing cardiovascular disease is also a major focus of women’s menopausal health care! It is recommended that the daily diet should moderately reduce the intake of salt, saturated fat and cholesterol. Eat more plant-based cholesterol supplements, such as cereals, cereals, nuts, beans, seeds, and fruits and vegetables such as fungus, mushrooms, melons, apples, and tomatoes that are rich in soluble fiber. At the same time, keeping in mind and implementing the following 3 maintenance tips is a good way to avoid gaining weight during menopause:
Preventing cardiovascular disease is also a major focus of women’s menopausal health care! It is recommended that the daily diet should moderately reduce the intake of salt, saturated fat and cholesterol. Eat more plant-based cholesterol-supplementing foods, such as cereals, cereals, nuts, beans, and seeds.
Step 1:Eat a balanced diet and control daily calories between 1,400 (low activity) and 2,000 (high activity) kcal.
Step 2:Maintain an active lifestyle. Adhering to the spirit of living and learning, moderate travel, outings, and more social activities are all good choices.
Step 3:Develop the habit of regular exercise, at least 5 times a week, for at least 30 minutes each time.
[Tips from a nutritionist]:
Finally, nutritionist Sun Yukuo also suggested that menopausal women who already have overweight problems can try to help lose weight by measuring their weight every day, implementing their diet and exercise plans, and tracking them regularly and not slacking off. weight and maintain a healthy posture.
If you have implemented the above methods on your own for a period of time and still see no improvement in your weight, don’t be discouraged. You may wish to seek help from a professional nutritionist to further clarify the reasons and design an appropriate weight loss prescription based on your personal physique. This is to regain the good posture and good health of the past. Great way to work up your stamina.
[Extended reading]
Source: Chinese Health Network
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2023-09-22 02:00:00
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