Time of onset of menopause
Closer to 45-50 years, women gradually approach the menopause period. It is characterized by the absence of menstruation, the possible manifestation of menopausal syndrome – the appearance of hot flashes, sweating, mood changes. During this period, a large percentage of women begin to gain weight. Age contributes to this – there is a slowdown in metabolism, as well as hormonal imbalance – during menopause, the production of estrogen by the ovaries decreases. And since adipose tissue to some extent has the ability to synthesize estrogens, the body fights for the presence and safety, and sometimes for an increase in adipose tissue, compensatory. Therefore, with the onset of menopause, it is really necessary to monitor the diet and calorie content, take into account carbohydrate intake. Genetics plays a big role, but does not completely determine the physique. That is why you should not always rely on the example and weight of your mother or grandmother.
With weight gain, lack of knowledge and the ability to start an independent proper fight against excess weight, consultations of doctors are recommended – a nutritionist, an endocrinologist, who will draw up a new individual diet that matches age, changes in the body and your requirements. It is also important to establish physical activity. Any cardio load will do, including regular exercises in the morning or simple exercises at home.
Why is it easy to gain weight during menopause?
Often, with the onset of menopause, it is difficult for a woman to accept the changes that are taking place. These experiences are “eaten” by junk food and extra portions. When stressed, the hormone cortisol is actively produced, which contributes to overeating and increased appetite. With the manifestation of strong feelings, fear, as well as an unstable mood, it is recommended to consult a psychologist, improve sleep, and be sure to treat the menopausal syndrome.
In menopause, hormonal changes occur, the risk of various diseases increases. It is necessary to regularly undergo check-up, visit an obstetrician-gynecologist, endocrinologist, mammologist, perform ultrasound of the pelvic organs, mammary, thyroid glands, donate blood for analysis. If necessary, it is also possible to consult a cardiologist.
The use of hormone therapy not only improves the quality of life by reducing the manifestations of menopausal syndrome, but also protects women from osteoporosis (decrease in bone density) and cardiovascular diseases. The dose and composition of the drug are selected individually for each patient after a complete additional examination.
Indications for hormone therapy
Modern medicine can ease the menopause period. There are drugs for hormone replacement therapy (more often in a combination of estrogens, progestogens, sometimes in combination with androgens). The decision on the appointment of such therapy is made after a thorough examination by a gynecologist, since there are a number of contraindications.
For the appointment of replacement therapy, there must be certain indications: premature menopause (in women under 40 years old), artificial menopause (surgical), pronounced symptoms of menopausal syndrome, the presence of risk factors for osteoporosis and cardiovascular diseases. There are also preparations of phytoestrogens, medicinal substances that do not have an estrogenic effect, but have a positive effect on the symptoms of menopause.
In the postmenopausal period, a woman needs to take prophylactic doses of vitamin D, which, by providing calcium absorption in the intestines, can reduce the risk of osteoporosis and achieve normal mineralization of the skeletal system. Receptors for vitamin D are found in all tissues of our body, including fat.
The relationship between being overweight and vitamin D deficiency
At the moment, obesity is considered as the most important factor in vitamin D deficiency. And at the same time, with a lack of this vitamin, there are high risks of progression of abdominal obesity, systemic atherosclerosis, diabetes mellitus, as well as the development of autoimmune and certain types of cancer.
During menopause, a woman should pay special attention to her diet and physical activity. One or two servings of cereals (in the form of whole grains), raw and stewed vegetables should be consumed daily, if possible, replace sweets with fruits. It is also important to monitor the water regime – you need to drink one and a half liters of liquid or more per day.
In addition, you should remember the importance of eating dairy and sour-milk products (two to three servings a day), limiting salt and enriching your diet with healthy fats (omega 3, 6 and 9). The sources of these fats are fish, avocados, unrefined oils, seeds, nuts, etc. It is also advisable to reduce the frequency of consumption of red meat to one or two times a week. Tips may seem painfully familiar to you, but, as practice shows, not everyone follows them. And they are able to change the state of health and appearance for the better.
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