How to manage metabolism and weight management during and post menopause?

 

  • Menopause or the phase that marks end of your periods, can bring a series of changes in your body. Certain lifestyle modifications can help. During this transformative phase, our bodies undergo changes that can impact weight management. But fret not, we're in control.  It's all about finding balance: nourish your body with wholesome foods, 
  • You can boost your slow metabolic rate at this juncture of life by adhering to the following tips --
    • Eat every 3-4 hours and don’t skip meals. This helps your body use energy to digest food and prevents starvation mode.
    • Eat breakfast to kickstart your metabolism after a long night of fasting.
    • Eat more protein to preserve muscle mass and increase satiety. Aim for 1.0 to 1.5 grams of protein per kilogram of body weight per day.
    • Do more high-intensity interval training (HIIT) and less steady-state cardio. HIIT boosts your metabolism for hours after the workout and burns more fat.
    • Do weight training at least twice a week to build muscle mass and improve your metabolic rate.
    • Eat carbs, especially complex carbs like whole grains, fruits, and vegetables. Carbs are the main fuel for your muscles and brain, and they also help regulate your hormones.
    • Take an omega-3 supplement or eat more fatty fish like salmon, tuna, and sardines. Omega-3s help reduce inflammation, improve insulin sensitivity, and increase fat burning.
    • Drink more water, especially cold water. Water helps your body process nutrients, flush out toxins, and increase thermogenesis (the process of generating heat).
    • Drink green tea or coffee. Both contain caffeine and antioxidants that can boost your metabolism and energy levels.

    Metabolism and weight management can be challenging during and after menopause. Hormonal changes, aging, lifestyle and genetic factors can all contribute to weight gain around the abdomen, which can increase the risk of health problems (1).

    To prevent or reverse menopause weight gain, you may want to follow these tips --

    • Eat a low carb diet that is rich in protein and healthy fats.
    • Do strength training exercises at least twice a week to maintain muscle mass and metabolism.
    • Try time-restricted eating or intermittent fasting to reduce calorie intake and insulin resistance.
    • Avoid excess consumption of snacks, nuts, alcohol and processed foods.
    • Prioritize sleep and manage stress with relaxation techniques.
    • Consider hormone replacement therapy (HRT) if appropriate for your situation.


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