Managing Weight Gain During Menopause

The hormonal changes of menopause bring on a lot of changes for your body, including hot flashes, mood swings, unwanted body hair and unexplained weight gain that may not respond to even the most strenuous workout routines. But changing your diet during menopause can help prevent weight gain, improve your health and minimize your menopause symptoms.

Avoid Fatty Foods. Women can gain 8 to 15 pounds in the first few years of menopause if they do not eat a healthy diet. Diets high in fat also increase your risk of developing cardiovascular disease, which is very common in menopausal women. One way to avoid this unwanted weight gain is to eat a diet low in fat. A good rule of thumb is to keep fat at less than 20 percent of your daily diet. Avoid fried foods, and reach for more vegetables and lean meats such as chicken or fish.

Say No to Sugar. Cut fat and sugar? Yes, you should reduce how much sugar you consume, because a high-sugar diet can negatively impact your blood sugar. High blood sugar is a serious concern because menopause is a time of increased risk of developing diabetes. And cookies and candy are not the only foods high in sugar - pasta, bread and other carbs are as well. Skip added sugar, choose whole-grain pasta and add in more veggies.

Cut the Caffeine. Caffeine won't make you gain weight during menopause, but it will increase the frequency of hot flashes and difficulty sleeping. Instead of a cup of coffee or a soda, try an herbal tea for a less-caffeinated option.

Limit Alcohol. Like caffeine, alcohol can worsen the symptoms of menopause. It can increase the frequency of hot flashes and make you tired. Some women also report an increase in the occurrence and severity of mood swings. Alcohol can also attribute to weight gain, so limit how frequently you indulge.

Skip the Spicy. Do you know that eating spicy food does not just heat up your mouth, but it also heats up your body? Increased body heat also means more hot flashes for you. If you can't say no to extra jalapenos, try to limit how often you eat spicy food to help reduce your hot flashes.

Do you need help managing your menopausal symptoms? Talk to Dr. Alqulali about strategies or options for hormone replacement therapy. Schedule an appointment today by calling 888-716-0559.

 

 

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