ATTENTION! Tips for Losing Weight During Menopause! Menopause and Nutrition!

Practical ways to lose weight during menopause.

Unfortunately, as women, we're not as lucky as men in life, especially when it comes to weight. Because the menstrual cycle begins in adolescence, followed by monthly hormonal fluctuations, edema, pregnancies, postpartum periods, second and third pregnancies, and finally menopause. A journey starting at 50 kilos in our 20s can reach 100 kilos in our 50s. Therefore, while there are periods in our life cycle that cause weight gain, managing these changes is within our control.

After menopause, the metabolic rate slows by 5-10% every decade, but this slowdown can reach 8-15% during menopause. Boosting metabolism and incorporating the right nutrients into the system is crucial during this period. Because the estrogen hormone acts like a protective shield and decreases with menopause. When this shield disappears, susceptibility to heart disease increases, and the risk of osteoporosis rises. With the slowing of metabolism, weight gain, high blood pressure, and diabetes follow one another.

During menopause, it's necessary to avoid one-sided diets, especially protein-heavy diets. While these diets lead to rapid weight loss, the body extracts calcium from bones as it eliminates protein. This increases the risk of osteoporosis.

After menopause, the metabolic rate slows by 5-10% every decade

Secondly, attention should be paid to salt consumption. Heart disease becomes more prevalent during menopause, and salt is a major factor in raising blood pressure. Furthermore, calcium metabolism is affected during the elimination of salt from the body, which can accelerate osteoporosis. Daily salt intake should not exceed 5 grams.

Smoking should be stopped. Bone density decreases with menopause, and smoking accelerates this process and increases the risk of heart disease.

Foods high in calcium (milk, yogurt, buttermilk, kefir) should be included in the diet. Green leafy vegetables, nuts, and legumes are also important sources of calcium. However, those with hormone-dependent cancers (breast, ovarian) should avoid these foods containing phytoestrogens. If there is no history of such cancer, women in menopause can consume these foods without problems.

Weight training to increase muscle mass is beneficial for bone health. Walking outdoors and getting enough vitamin D from the sun are also important.

It is necessary to have a check-up once a year, including checking vitamin D and calcium levels and bone density measurement (bone densitometry). Breast examinations (ultrasound, mammography) and regular cardiology check-ups should not be neglected.

Although menopause is an inevitable process, it is possible to protect oneself from diseases that may arise during this period. Nutrition, exercise, and regular check-ups are crucial for this. Making the decision and adopting a healthy lifestyle is key to navigating this period more healthily.