How To Avoid Unnecessary Weight Gain, Other Menopausal Symptoms
Women all over the world know that the onset of menopause is filled with challenges and changes that can drive anyone mad. Aside from the night sweating, hot flushes, mood swings and hormonal imbalance brought by The Change, which is what many people call menopause, this stage in a woman's life can also bring about weight gain, particularly around the middle.
The main reasons for the increase in weight during this period include declining levels of estrogen, lack of exercise, poor diet, and loss of muscle tissues due to old age. As you might know, the loss of muscle bulk could really slow down metabolism dramatically. Moreover, the added pounds coupled with other physical changes linked with menopause, such as thinning hair, vaginal dryness and drying of the skin, may affect the self esteem of a lot of women, especially those who are experiencing problems in their relationships.
The only way to deal with weight gain and other menopausal symptoms is to face it head on. Here are some of the things you might want to follow to help ease the signs caused by The Change:
Stay Active
As you age, your body may not be as strong as it used to be. However, the more you do not use the muscles in your body, the more they will be weak and be prone to illnesses and conditions. Walking is a low-impact activity that you can do at least 30 minutes everyday. If you have a dog, you can walk it around the park or neighborhood or probably play fetch. Other fun ways to stay active include learning the samba or pole dance, yoga and Pilates. Be sure to include strength training to your weekly exercise routine to help tone and bulk up your muscles. Besides, strong muscles can help prevent arthritis.
Eat Right
It is very important that you become conscious of the food that you eat at this stage. You can no longer indulge in tons of potato fries without seeing its effect on your thighs and waist. Since estrogen levels are also low, women are also more prone to heart diseases after menopause than men. So what do you need to do? Increase your intake of veggies and fruits to at least nine servings everyday, try to eat fatty fishes at least twice a week, and stay away from food that are high in fat, sugar, sodium and calories.
It may also be advisable that you eat food that are rich in phytoestrogen, a substance found in plants that mimic estrogen in the body. So even if your body is not producing the right amounts of estrogen, you still have a healthy and natural source of such hormone. Good sources of phytoestrogen are soy and soy products, flax seed and tofu.
Drink A Lot
Water retention also causes weight gain during menopause. Aside from hormonal imbalance, bloating and fluid retention are caused by dehydration. In order to prevent dehydration, you need to increase your intake of water and fluids. Besides you also need water to keep your skin hydrated and moisturized from within.
Sleep Soundly
Many people lose sleep as they age. There is really nothing wrong with sleeping for just 5 to 7 hours a day. The important thing is that you have a restful sleep. Studies show that many people who are sleep deprived are also struggling with their weight. So if you do not want to increase your chances for gaining more weight, try to sleep better.
Take Supplements
There are many natural supplements in the market that help minimize the effects of menopause and hormonal changes. You do not need to suffer from the annoying symptoms of The Change, weight gain included. One menopause supplement that seems to be creating a buzz on the Internet is Menersa.
Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premier online news magazine. www.thearticleinsiders.com. For more information about this product, just visit www.menersa.com/.
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