2023-10-04 09:18:14
Title: Menopause and Weight Gain: Expert Recommendations for a Healthier Diet
Publication Date: October 4th, 2023, 9:58 a.m
By: Natalie Hull-Deichsel
Menopause, a natural phase that every woman experiences starting from the age of 40 to 45, can bring about a range of symptoms. While some women navigate through this transitional period relatively smoothly, others may experience hot flashes, sleep disorders, depressive moods, and headaches. Additionally, weight gain, particularly in the abdominal area, is a common concern during menopause. To counter this, experts advise adopting a different approach to eating, particularly from the age of 50.
Maintaining a healthy lifestyle during menopause can help not only in managing weight but also in reducing the risk of osteoporosis. Hormonal changes associated with menopause, such as the decline in estrogen levels, can lead to a loss of bone substance and changes in bone structure, according to gynecologists online.
A key recommendation to prevent weight gain and support overall health during menopause is shifting towards a diet rich in plant protein and vegetables. Experts suggest replacing some carbohydrates with plant-based proteins like quinoa and broccoli. These plant-based proteins not only aid in weight management but also provide essential nutrients.
During menopause, the female basal metabolic rate can drop by up to 40 percent, causing women to burn fewer calories, around 1,800 instead of the usual 2,200. With regular eating habits, this reduction in calorie burn can lead to weight gain. Nutritionist Heike Lemberger, in an interview with North German Radio, emphasized the importance of adjusting one’s diet accordingly during this phase.
To combat weight gain and promote better health, women approaching their late 40s should incorporate more protein into their diet. These proteins can come from plant sources such as quinoa, which is particularly rich in protein and can be paired with various foods, including broccoli, to create a well-rounded meal.
Experts recommend including the following protein sources in the diet during menopause as replacements for carbohydrates:
– Fish
– Tofu
– Small quark
– Cottage cheese
– Eggs
– Mushrooms
– Almonds
– Peanuts
– Pumpkin seeds
– Arugula
– Radish
– Broccoli
– Cauliflower
– Spinach
– Legumes such as beans, lentils, and chickpeas
– Flax seeds
– Quinoa
It is important to note that this article provides general information on the topic of menopause and weight gain and is not intended for self-diagnosis, treatment, or medication. The guidance within does not replace a visit to a healthcare professional. For specific medical inquiries, it is advised to consult with a qualified physician.
Disclaimer: This article was created using machine assistance and was carefully reviewed by editor Natalie Hull-Deichsel before publication.]
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