Menopause is typically defined as the complete stoppage or cessation of the menstrual periods in women for a continuous period of 12 months. Menopause occurs in two main stages; mainly, i.e Pre-menopause which refers to the time before or the onset of menopause and Post menopause is the entire period after the woman has had her last menstrual cycle. Menopause is the phase in a woman’s life wherein the ovaries become defunct. Menopause is characterized by many symptoms such as weight gain or loss, irritability, hot flashes, dryness in the vagina, mood swings, loss of hair, headaches etc.
Weight gain during menopause mainly occurs on account of hormonal activity which was originally controlled by the ovaries. There are various hormones that directly influence weight gain such as Estrogen, Progesterone, Androgen, Testosterone etc. The other external factor that encourages weight gain during menopause is stress which confuses the body into thinking that it will not be receiving any food hence it starts storing food in the body resulting in weight gain. Some of the natural ways of losing weight during menopause is eating a healthy and balanced diet. Processed foods, refined sugars and salts should be avoided as far as possible. Instead the consumption of fresh vegetables and fruits should be increased. Caffeine, alcohol and nicotine tend to encourage water retention in the body; hence their consumption should be completely stopped during menopause or minimized. It is advisable to use olive oil for cooking as it is an abundant source of ant oxidants that are beneficial to the body. Fatty foods like red meat, poultry, fish etc should be minimized or completely stopped to lose weight during menopause. Unconventional foods like soy, tofu, yogurt etc should also be added to one’s diet during menopause. One should also consume plenty of fruit juices like pomegranate juice or cranberry juice which is good for the liver and kidneys during menopause. As always, a healthy diet is beneficial only when supplemented with exercise. Exercises such as cycling and brisk walking should be increased during menopause. During menopause, women should consume up to 7-8 glasses of plain water every day as water helps flush out harmful toxins and possible urinary infections from the body.
Most women also gain weight during menopause on account of various psychological factors such as anxiety, emotional stress, fatigue etc. and so on. Hence support from friends and family during menopause also plays an important role in combating weight gain.
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