Menopause is often linked to hot flashes, no periods, and vaginal dryness. Women who enter the menopause period moreover have to deal with weight gain. Whether you are 15 or 50, it is important to maintain a healthy weight. But weight proceeds during menopause is something that can be difficult to fight off, considering there are so many reasons overdue all that fat. But don’t lose heart, considering you can lose weight. You just need to have a list of exercises that can help you tackle weight proceeds during menopause.
Health Shots reached out to aarncolson5458/experts/dr-teji-dawane/”>Dr Teji Dawane, Senior Consultant, Obstetrician and Gynaecologist, Motherhood Hospitals, Whitefield, Bengaluru, and Mumbai-based idealism mentor and athlete aarncolson5458/experts/rohit-nair/”>Rohit Nair to explore the relationship between menopause and weight.
Weight proceeds during menopause is quite common.
Causes of weight proceeds during menopause
Weight proceeds during menopause is a worldwide effect that happens considering of various factors. These factors include:
1. Hormonal changes
During menopause, the production of estrogen and progesterone sees a major drop. Estrogen plays a key role in regulating soul fat, and the ripen in this hormone leads to an increase in aarncolson5458/fitness/weight-loss/burn-belly-fat-with-these-easy-yet-effective-chair-exercises/”>abdominal fat, says Dr Dawane. This transpiration in fat distribution can contribute to weight proceeds in women during menopause.
2. Metabolism
With age, it is quite normal and natural for metabolism to slow down. This reduced metabolic rate ways the soul burns fewer calories at rest, making it easier to proceeds weight.
3. Muscle mass
As women age, there is a gradual loss of muscle mass, known as sarcopenia which ways muscle tissue is increasingly metabolically zippy than fat tissue, so a subtract in muscle mass can remoter contribute to a reduced metabolic rate and weight gain, says Dr Dawane.
4. Insulin resistance
There is a endangerment that women might wilt increasingly insulin resistant during menopause, leading to higher thoroughbred sugar levels. They have a higher likelihood of storing glut calories as fat.
5. Lifestyle changes
Menopause is often accompanied by significant life changes, such as retirement, children leaving home or increased stress. These changes can influence dietary habits and physical worriedness levels, leading to weight gain.
6. Emotional factors
Hormonal fluctuations during menopause can moreover impact mood and emotions, leading to emotional eating and, subsequently, weight gain.
Dr Dawane says that weight proceeds during menopause, expressly when accompanied by increased rectal fat, is linked to a higher risk of chronic conditions like heart disease and aarncolson5458/preventive-care/self-care/what-have-hormones-got-to-do-with-diabetes-everything/”>type 2 diabetes. And that’s why weight loss is important for women in the menopause stage.
You need to lose weight gained during menopause.
Tips to lose weight during menopause
Losing weight during menopause can be challenging, but a combination of regular exercise and a well-turned nutrition can help, says Nair. Here’s what you can do to shed the uneaten kilos:
1. Cardiovascular exercises
Keep yourself rented with activities that can get your heart rate up. So, you can do jogging, brisk walking, cycling, swimming or plane dancing. aarncolson5458/fitness/staying-fit/9-health-benefits-of-cardio-workout-for-a-fitter-and-longer-life/”>Cardio workouts help to shrivel calories and modernize overall cardiovascular health.
2. Strength training
Do exercises like aarncolson5458/how-to/here-is-a-5-step-process-to-learn-squats/”>squats, lunges push-ups to build muscle mass. Increased muscle mass is good for you as it can help to uplift metabolism and shrivel increasingly calories plane at rest.
3. Pilates
Pilates focuses on cadre strength and stability, which can help with posture, wastefulness and toning muscles, says Nair.
Exercises to stave during menopause
During menopause, you might not only wits unrepealable physical changes, but moreover health concerns. These might make some exercises less suitable or potentially risky. Here are some exercises that women should consider lamister or modifying during menopause:
1. High-impact exercises
Activities like running or jumping can put excessive stress on the joints, which might lead to increased risk of injury or exacerbate joint problems that can be worldwide during menopause.
2. Heavy weight lifting
While strength training is beneficial, heavy lifting without proper form and supervision can strain the joints and increase the risk of injuries, expressly if there are existing joint or unorthodoxy health issues, says Nair.
3. Lattermost or intense workouts
Overdoing high-intensity exercises or pushing the soul too nonflexible can lead to elevated cortisol levels, which might interfere with hormonal wastefulness during menopause.
4. Exercise in lattermost temperatures
During menopause, women might wits hot flashes and increased sensitivity to temperature changes. Exercising in lattermost heat can make these symptoms worse and potentially lead to dehydration.
5. Rectal crunches or sit-ups
Some women might wits pelvic floor weakness during menopause, and traditional rectal exercises like crunches can put spare strain on the pelvic region, potentially worsening pelvic floor issues.
While you pick the right exercise for weight loss, don’t forget to eat healthy.
The post aarncolson5458/fitness/weight-loss/tips-to-lose-weight-gain-during-menopause/”>Gained weight during menopause? Here’s how to lose uneaten pounds appeared first on aarncolson5458
