Budapest, Hungary – A new analysis conducted by scientists from Semmelweis University in Budapest suggests that menopausal women may benefit from adopting eating habits similar to weightlifters. The study, which reviewed 134 studies, found that certain dietary patterns, such as high protein intake, could help alleviate common symptoms associated with hormonal changes during midlife, including weight gain.
Emma Bardwell, a prominent menopause nutritionist and co-author of The Perimenopause Solution, shared insights on the importance of diet in managing menopausal weight gain. She emphasized the significance of making healthy food choices to avoid or address the average 10kg weight gain that many women experience during menopause.
As women age, muscle mass naturally decreases, compounded by factors such as sedentary lifestyle due to menopausal symptoms like joint pain and emotional eating. These factors, along with hormonal changes, can contribute to weight gain during menopause, making it crucial to pay attention to one’s diet and overall lifestyle.
The impact of menopause on weight and body shape is also influenced by hormonal changes. The decrease in estrogen levels can lead to changes in fat distribution, resulting in shifts from a pear-shaped body to an apple-shaped body. Additionally, menopausal symptoms like sleep disturbances can affect hunger hormones, potentially leading to weight gain and other health issues.
Maintaining a calorie deficit is essential for weight management, regardless of what foods are consumed. While extreme diets like the infamous Twinkie diet have shown weight loss results, experts recommend a balanced and nutrient-dense diet, especially during the menopausal transition. Protein-rich foods can be particularly beneficial in aiding weight loss and promoting satiety.
Incorporating volumetrics, a dietary approach focused on consuming nutrient-dense and low-calorie foods like vegetables, fruits, and whole grains, can also support weight loss efforts. Making gradual adjustments to one’s calorie intake, such as reducing liquid calories and unnecessary snacks, can contribute to sustainable weight loss goals.
Notably, fiber-rich foods can mimic the effects of weight loss injections like Ozempic, signaling the brain to suppress appetite. While not as rapid as injections, incorporating fiber into the diet can be a cost-effective and natural way to support weight management.
In addition to diet, physical exercise plays a crucial role in maintaining bone health post-menopause. Consuming adequate calcium and engaging in weight-bearing exercises can help preserve bone mass and reduce the risk of osteoporosis. Furthermore, adopting a Mediterranean diet rich in healthy fats, whole grains, and phytoestrogen-containing foods like soy and nuts can help alleviate menopausal symptoms.
Overall, focusing on a balanced diet, regular exercise, and healthy lifestyle habits can support women in managing weight and promoting overall well-being during the menopausal transition. By making informed food choices and incorporating nutrient-dense foods, women can navigate through hormonal changes with greater ease and improved health outcomes.