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Menopause and Weight Gain

Dr. aakash bansal
Dr. aakash bansal
Menopause is a part of aging and it happens when you haven't had a period for 12 straight months and you aren't pregnant or sick.

Reason for same is low estrogen levels in the body and because the ovaries naturally stop producing eggs.

Age Range - 40-50 years (as per studies, but it may vary depending upon many situations)

Peri-Menopause : when you start having irregular periods and hot flashes. You cannot asses the final time period that when you will reach menopause because symptoms vary from one woman to another and there are reported cases in which women don't feel any symptoms.

Symptoms:-

- Hot flashes
- Mood swings
- Depression
- Irregular, heavy or light menses
- Disturbed sleep patterns
- Night sweats
- Decreased sexual desire
- Nausea
- Increased bladder infections
- Palpitations

Menopause and weight gain:

The entire life women usually carry extra pounds on their lower body i.e. around hips and thighs but after menopause, abdominal fat increases and that too visceral fat which can lead to serious health conditions like high blood pressure, heart disease, and diabetes, to name a few. 

Reasons:-

1. Low levels of estrogen - weight gain is not directly related with hormonal changes but increased visceral fat is a consequence of lower levels of estrogen.

(Ref:-https://www.tandfonline.com/doi/full/10.3109/13697137.2012.707385)

2. Reduced physical activity
3. Natural loss of muscle mass called Sarcopenia, which lowers the resting metabolism and thus decrease the calorie burn

Resistance Training and Quantified Nutrition

"The more active you are, the less weight you're likely to gain."

- Resistance training, or a weight training program, helps build muscle mass and improve metabolism and also helps to maintain bone mass
- Lower risk of osteoporosis
- Lower risks of metabolic syndrome, heart attack, and other cardiovascular diseases
- Improved insulin resistance
- Keeps joints and muscles strong
- Relieves depression and anxiety

How to start:-

Before you begin exercising:

- Consult with your doctor
- Choose workout plan you can enjoy so that its easy for you to follow it
- Better start under a certified coach that understands your requirement
- Allow at least 10 minutes to warm up before you start your exercise
- Stretch the muscles that will absorb most of the shock of your exercise routine.
- If you have any new pain while exercising, stop and discuss with your doctor
- Gradually boost the distance, length, or intensity of your workout.

For the best fitness results, combine your exercise efforts with quantified and balanced nutrition.

Remember one thing - Carbs, fats and proteins are still equally important. Don't ignore any of the macros while preparing your diet chart

Essential Micronutrients :-

- Vitamin D/ Calcium : Critical to maintain bone and joint health
- Omega 3 : vital nutrient for maintaining cardiovascular health, brain function, skin health, mental wellbeing, bowel function and bone and joint health
- B Vitamins : Support Cognitive health
- Iron : To prevent anaemia because of heavy bleeding during peri-menopausal stage

Aging is inevitable but how we grow up old is definitely in our hands.

- Have a safe workout!!

- Dr. Aakash Bansal

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