Prevent weight gain in menopause

Women often get fat after menopause due to reduced sex hormones, the body's energy needs are reduced, so the excess is stored as fat tissue.

Every day should spend 30 minutes on foot
(Photo: cfcv)

Muscle mass decreased by an average of 50% since the young to the age of 80, while the fat mass tended to increase. Therefore, women need to consider weight problems right from their babies so that they do not fall into a vicious cycle when they are overweight.

From 20 to 50 years, the woman increases an average of 11 kg. But many people experience sudden and sometimes uncontrollable weight gain on menopause. Health balance tends to be bad but some women cannot change their diet.

The body's fat position varies with age. Before 40 years old, women were mainly fat in the lower part like thighs and buttocks; to menopause age belly fat and around the waist area. Based on the current life expectancy, women can live about 30 years after menopause. Therefore, to be able to live comfortably, be healthy in the last years of life, women need to care for their health.

Why are menopausal women easily fat?

There are 2 reasons why women get fat in menopause. Firstly, estrogen levels decrease. This substance works to increase muscle mass so at menopause, muscle mass decreases while fat increases. Every woman is influenced by this natural development, including people who still have almost stable weight during the past 30 years. However, people who exercise regularly and eat well from before menopause can overcome weight problems during this period.

Energy demand is also reduced in menopause due to reduced muscle mass. Meanwhile, eating habits have not changed, so the excess of energy causing fat accumulation is inevitable. To overcome this, it is necessary to practice to increase muscle mass, while balancing the diet.

Need to keep a reasonable weight right from the child

Overweight should be corrected early on for 2 reasons: Eating insoluble at age 20 may not cause any major abnormalities but is not acceptable for people 50 years old. On the other hand, when you get older, it will be much harder to reduce a kilogram of excess fat. When there is a change in hormones, weight loss really requires a lot of effort.

Therefore, you must practice to have good habits (avoid eating more fat, sugar, skip the habit of snacking) right from a young age. A balanced diet that needs to be maintained for a long time can become a habit.

Menopause affects many women in both physical and emotional aspects. They are easy to have when they have a bad personality, a fruit and a bad habit of eating. People who eat snacks are more likely to eat snacks, those who eat more often eat their mouths, if they do not have the energy to reduce, they will definitely gain weight and will be very troublesome from age 50 onwards.

The age of 50 needs to be mobilized

The older you are, the harder it is to adjust your weight and at a certain age, your weight will only escalate. The less active, the more unable to get muscle to compensate for the development of fat and the less muscle, the more afraid of movement, the more alienated the sport is the first vicious cycle.

From the time of entering menopause or when you begin to gain weight, attention should be paid to increasing daily exercise; if not active, it is acceptable to increase the amount of fat as 'the car goes down without braking'. Some women are almost completely muscular, so it is almost impossible to move because fat mass has replaced muscle mass.

Every woman desires to have a balanced body and feel comfortable, confident but overweight and age are 2 risk factors for heart disease. That's why women need to pay special attention to weight when they reach the age of 50.

How to exercise?

For nearly a lifetime, women lose about 50% of their muscle mass so to maintain a healthy muscle mass, it is necessary to exercise regularly even at menopause. Appropriate type of movement is walking: maintain regular speed 4-5 km / hour. Just have the energy to practice every 30 minutes on foot, even twice, every 15 minutes or 3 times every 10 minutes.

In addition to the effect of muscle growth, regular walking with fast steps also protects the lumbar spine, reducing the risk of fracture. Walking also improves the cardiovascular system, reducing the risk of diabetes.

In terms of exercise, there is often no special contraindication in menopause; However, it is necessary to consult physicians to detect and treat potential pathological problems. If you have cardiovascular disease, you may need to do a stress test and check for metabolic diseases (diabetes, obesity, hypothyroidism). When you have urinary incontinence, you should avoid some kind of intense exercise like tennis, aerobics.