During menopause, the estrogen levels in your body significantly drop, which can cause a number of uncomfortable symptoms for many women, including mood swings and hot flashes. However, what women in menopause tend to struggle with the most is maintaining a healthy weight, as the lower estrogen levels lead to increased body fat, as well as different weight distribution. Thankfully, there are many natural and holistic ways to lose weight and maintain optimal health in menopause:
Increase your physical activity
One of the best ways to lose weight and promote good physical health is through regular exercise. Apart from reducing body fat and helping you look leaner, increased physical activity will also allow you to build bone and muscle strength that you might have lost with age. As menopause-related weight gain tends to appear around the stomach, focusing on belly fat exercises is a good idea if weight loss is your only goal. However, moderate physical activity is encouraged every day, which could include something as simple as going on a walk or jog around your neighborhood, riding a bicycle, or even going for a swim.
Opt for a nutrient-rich diet
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Generally, consuming fewer calories than you burn is the key to losing weight, as well as making some necessary changes to your diet. For a woman in menopause, it would be best to focus only on healthy, nutrient-rich foods, and make them the focus of your every meal. The ideal diet should consist of plenty of colorful fruit and vegetables, lean proteins, whole grains, as well as healthy fats, such as those from avocados or olive oil. Not only will a balanced diet like this one allow you to maintain a healthy weight, but it can also be beneficial for bone, gut and brain health, and even allow you to control certain menopause symptoms, such as bloating and mood changes.
Include healthy supplements
A balanced and nutritious diet alone might not be enough to help you control your weight, and manage the uncomfortable symptoms you might be experiencing. When it comes to weight gain related to menopause, it would be wise to include healthy and natural supplements into your diet as well, ones that will help you restore balance and ease any potential menopause symptoms. Opt for supplements rich in vitamins, minerals, as well as other beneficial ingredients, such as probiotics and healing plants, which will allow you to control hormonal weight gain more easily while improving your overall health.
Get a good night’s sleep
Due to an increased appetite caused by hormonal changes, women who sleep less tend to eat more during the day. For that reason, getting at least 8 hours of restful, uninterrupted sleep would not only be helpful for maintaining a healthy weight, but also for your overall health, including improved mood and a sharper brain. However, as many women experience night sweats and hot flashes, quality sleep can become quite difficult to achieve in menopause. If you want to get more sleep, avoid drinking caffeine late and using technology before bedtime, sleep in a dark and comfortable room, and try to establish a calming routine that will help you relax before bed each night.
Consider yoga and meditation
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While a holistic practice such as yoga won’t necessarily lead to significant weight loss, it could help you stay in shape, allowing you to build strength, increase mobility, and release tension in key joints and muscles. What’s more, both yoga and meditation have been proven to reduce anxiety and stress, helping to relieve some of the common symptoms associated with menopause, and leading to a more balanced, centered, and happy life.
While hormonal changes in your body can often lead to weight gain during menopause, the good news is that your weight can easily be controlled, just by incorporating these healthy holistic habits into your daily life.