Menopause, i.e. the cessation of menstruation, can occur both before the age of 40 (then we are talking about the so-called early menopause) and after the age of 55. 60 percent of menopausal women gain weight significantly. It is a physiology associated with a decrease in the level of hormones - progesterone and estrogens. But there are ways to outsmart nature.

Menopauseis a period in which every woman may become overweight. The reason is hormones, and more precisely, significantly lowered levels of bothprogesteroneand estrogen. The biggest culprit is estrogens, because their low levels increase appetite, and thus increase the amount of food consumed and the accumulation of body fat. But weight gain is also promoted by higher levels of androgens (male hormones). It is thanks to them thatobesity , the so-called visceral, or abdominal. In this type of obesity, adipose tissue accumulates not only under the skin, but also between internal organs.

Hormone levels drop after menopause

In the period of menopause, the level of estrogen hormones drops sharply, and among them estrone becomes the dominant one, which works to the detriment of women. It is he who influences the central nervous system (CNS) in such a way that it produces less serotonin. This means a drop in mood and the body tries to "save itself" by a greater appetite for carbohydrates, such as sweets. But this is not the end of the confusion. Too low concentration of serotonin in the blood stimulates neuropeptide Y - a hormone that is released rapidly after even slight physical exertion, significantly increasing the appetite and increasing the absorption of nutrients, but also fat and sugar contained in food. The level of cholecystokinin secreted by the gastrointestinal tract also depends on the amount of estrogens. This hormone is responsible for the feeling of satiety. Unfortunately, a lack of estrogen causes a deficiency of cholecystokinin. The brain does not receive the information that the body has received the right amount of food and sends a signal that it is hungry.

The appetite for caloric foods increases during the menopause

Another culprit of female problems with being overweight is galanine - a relationship that mediates the transmission of information between neurons. When estrogens do not control his work, the desire for fats and other calories increasesfoods. The appetite for alcohol also increases, providing plenty of empty calories. It is for this reason that galanin is believed to be the perpetrator of alcohol abuse by women in the menopause. She has other "sins" on her account. It slows down the digestive tract and stimulates the secretion of glucagen, which increases blood glucose levels. And this has a negative effect on the metabolism of carbohydrates in the body and causes the accumulation of energy reserves in the form of adipose tissue. Rapid spikes in insulin levels, which lead to the development of type 2 diabetes, also promote weight gain.

Hormone therapy can ease symptoms related to menopause

You might think there is no solution to the complex endocrine systems. How to control them, since the work of one depends on the level of the other? Problems will be solved by exercise, diet and… hormone therapy. Many women are still afraid of her, but wrongly so. Modern hormone therapy allows you to calmly go through menopause and maintain an appropriate body weight. Many studies show that after just 3 months of using the therapy, as much as 90 percent. of women lose about 2 kg.

You will not be able to do without movement, however. It does not matter what form of physical activity we choose - gymnastics, swimming or walking with a springy step. It is important to exercise 3 times a week for at least half an hour. Movement provides additional benefits. Physically active women are less likely to complain of hot flashes, concentration, memory and sleep disturbances. They also have a better mood and a greater desire for sex. After just a few months of exercise, the body's efficiency significantly improves.

A diet tailored to the needs of a woman during menopause

What and how much to eat to prevent excessive accumulation of fat in the body? The amount of calories you need to eat in a day depends on many factors. However, it is assumed that the average daily energy requirement for women with moderate physical activity is approx. 2000 kcal.

To protect ladies from osteoporosis, a diet should include 1,200 mg of calcium and 320 mg of magnesium per day.

You should also take care of the right dose of vitamin D, which facilitates the absorption of calcium from food.

B vitamins, especially B1, B2, B6, are favorable for the metabolism. A good source of them are, for example, groats, beans, white cheese, fish, dark green vegetables.

Problem

Menu for menopausal women

1st breakfast approx. 450 kcal milk soup: a glass of 1.5% milk, 3 tablespoons of oatmeal, a sandwich: soybean roll (50 g), 2 slices (40 g) of turkey ham, small (50 g) chicory, tea without sugar

2nd breakfast around 180kcal a glass of buttermilk, 2 slices (20 g) of crispbread

Lunch, approx. 630 kcal, cauliflower cream soup: cauliflower (100 g), 3 tablespoons of milk 1.5%, soup vegetables (50 g), teaspoon of oil, toast from Parisian rolls (20 g), roasted pork loin: pork loin (100 g), 2 teaspoons of oil, 3 potatoes (150 g) from water, spinach (100 g), salad: small (50 g) tomato, 1/4 medium pepper (50 g), dessert: small (100 g) ) banana

Afternoon tea approx. 180 kcal a glass of pineapple juice

Dinner approx. 360 kgsalad: boiled broad beans (200 g), 1/4 medium pepper (50 g), 1/2 apple (70 g), 2 teaspoons of olive oil, lemon juice and mustard to taste, a slice pumpernickel bread (30 g), mineral water

Diets tailored to the needs of a woman in menopause have been developed by the Food and Nutrition Institute. An example menu for one day is given in the box.

monthly "Zdrowie"

Category:

Diets