When referring to menopause, we say that this is the age at which women can no longer give birth. Sure, but it’s more complicated than that. It’s not just being infertile. The entire female metabolism undergoes a major transformation from 45 years old.
Beyond this age, physical and mental transformations important arise. Among these transformations, weight gain is apparently one of the most difficult for a woman to live with. Is it hopeless? A book specialist some tips. Find them in this article.
1. Pamper your intestinal flora
Intestinal flora or intestinal microbiota is a set of microorganisms that live in the intestines. It plays a very important role, particularly in protecting against microbes that could lodge in the intestine. Poorly maintained, it can cause weight disorders.
According to Raphael Gruman:
“An unsuitable intestinal flora promotes significant colonic formation, with gas and bloating which will amplify the phenomenon of a swollen belly. »
To avoid this, you must consume probiotics by eating sauerkraut, olives and kefir. You should also eat products rich in fiber such as whole grains, fruits and vegetables.
2. Practice a sport
It is not only during youth that one needs Practice sports. On the contrary, because it is as we age that we need it the most. The body’s metabolism slows down with age. This is why it is necessary play sports to boost it.
However, it is necessary to choose the sporting activity to be practiced carefully. Raphaël Gruman advises us to do cardio and muscle building.
3. Get enough sleep
It’s no secret that sleep is a key element for weight management. One of the symptoms of menopause is sleep disturbance. This actually promotes weight gain. Raphaël Gruman explains:
“Sleep is often disrupted during perimenopause. However, poor sleep disrupts the hunger hormones, ghrelin and leptin, which promotes weight gain. »
To remedy this, it is advisable to take hormone therapy substitution or to eat suitable food supplements.
4. Be careful with salt
In what can salt make us fat? The nutritionist explains:
“Hormonal fluctuations promote water retention, which amplifies the phenomenon of weight gain. »
The problem is that salt increases water retention . But not only ! According to Raphaël Gruman, high salt consumption increases the risk of hypertensionblood pressure at this age.
Here it is not a question of do not consume, but avoid adding salt at the table. It is also necessary to avoid the consumption of very salty foods such as crisps, ready meals, cold cuts, etc.
5. Go easy on the sugar
Children or old, take sugar makes us gain weight . That’s a fact. However, it is more complicated in women going through menopause, because they no longer expend as much energythan a child.
Having too many simple sugars in the body promotes weight gain. The solution is to replace simple sugars with complex sugars while eating fiber to slow down the passage of sugar into the blood .
6. Choose organic foods
As a matter of fact, weight gainespecially occurs during perimenopause. This is the period before menopause. During this period, the hormonal cycle begins to change. However, endocrine disruptors act on hormone production .
That is what may cause prolongation of perimenopauseaccording to nutritionists. You should avoid extending this period, because this is where managing your weight is more difficult. According to Raphael Gruman:
“Once menopause sets in, it’s easier to manage your weight and keep it off. »
To avoid this extension, the solution is quite simple. Preference should be given to organic foods.
7. Reduce Calorie Intake
This trick is the most obvious. Since older people don’t expend a lot of energy, they don’t need extra calories. So to avoid gaining weight, just avoid foods that are too high in calories. Namely pastries, cheese and limit fat as much as possible.
Instead, you should increase protein intake.