Menopause is the end of the ovarian activity and is often accompanied by many inconveniences. Weight gain is one of them and affects the majority of women at menopause. Some simple tips can help you maintain a healthy weight and lean muscle mass. Although not inevitable, the menopause may be accompanied by weight gain, which is reversible.
Extra pounds during menopause combine with a loss of muscle mass and this phenomenon is not directly related to hormonal changes but rather to a change in the distribution of fat.
Fat cells accumulate more in the belly rather than the thighs and buttocks, in women at menopause. To maintain a healthy weight, the challenge is to lose weight, without losing muscle. And everything starts with the diet.
The most important rule is to maintain a balanced diet. Thus, the nutritionists recommend eating at least 5 servings of fruits and vegetables each day. With age, the need for minerals and vitamins is greater. Fruits and vegetables are rich in vitamins and minerals and they are low in calories, therefore, they are ideal for women at menopause.
Protein, Calcium, and Vitamin D are the best for women at menopause
Dairy products are, of course, not to be excluded. They are the main source of calcium, which helps maintain strong bones and fight against osteoporosis and its consequences, including the risk of fractures.
But they would also help maintain a healthy weight and lean muscle mass. Thus, a recent Japanese study has shown, in women aged between 40 to 60 years old, that regular consumption of low-fat or whole milk was associated with lean muscle mass growth.
Clearly, more muscle and less fat!
According to the researchers, the Vitamin D is also important.
This study mainly confirms the results of other studies according to which dairy products play a significant role in myogenesis, which is involved in the formation of muscle tissues.
For the maintenance of a healthy weight and lean muscle mass, the meat, fish, and the eggs bring indispensable animal proteins. Note also that protein requirements do not decrease with age but, on the contrary, they the protein needs increase by about 20% in women at menopause. Also, limit your consumption of fat and sweet products and practice regular physical activity for at least 30 minutes a day.