Women and menopause, what to do? Diet, sport and weight loss!

The delicate moment of the arrival of menopause marks for many women, the beginning of a new lifestyle. In fact, menopause marks an important step of female life, and therefore requires the right precautions, food, doctors, psychological, to be tackled at the best. In particular, the symptoms of menopause, such as the difficulty a lose weight, Intestinal disordersI, sensations of tiredness and fatigue, mood changes and insomnia, especially in the initial phase, can also be limited or controlled with the help of a specially designed diet. It is also important that during this period more in -depth medical checks are made especially to avoid heart disease.

One of the first effects of menopause is precisely weight gain. Why does it happen?

Important hormonal changes occur, especially the progressive reduction of estrogen, responsible for changes in fat distribution in women by modifying their appearance, such as the classic "pear" form of the fertile age, where fat It is distributed on the thighs and hips, to the "apple" one where fat focuses on the belly.

Other factors that can contribute to the weight gain are: age, lifestyle (with reduction of physical activity and loss of muscle mass), reduction of basal metabolism, pregnancies had and genetic factors.

So if you continue to eat as you are used to it, or if you get out of laziness, you will probably end up taking weight.

Starting from the diet, even if there are no specific diets to follow in menopause, it is important to follow a "clean" and balanced diet, ((Read here) which guarantees all the macronutrients necessary for a healthy and active metabolism.

How can we act?  Small tips to face the delicate passage.

• Begins with supplements based on Calcium and vitamin D, to prevent osteoporosis;
• limits as much as possible to drink Alcoholic beverages, the use of salt and other foods that can slow down the absorption of calcium, such as coffee;
• Always eats abundant portions of fruit and vegetables, which thanks to the high fiber content give a sense of satiety and they will guarantee regular intestinal function;
• Choose whole bread and pasta;
• Always drink at least 2 liters of water per day to keep the body hydrated and fight water retention and purify the body; (read here)
• opt for proteins and vegetable fats to animal ones to reduce the risk of high cholesterol;
• Use spices to flavor foods: remember that salt increases water retention and affects high blood pressure;
• Drastically eliminates or limited sugar and desserts to avoid taking weight and reduce the risk of diabetes;
• regular exercise practice (even in the open air).

So how to do it for do not fatten too?

 

Sport and nutrition Two fundamental ingredients (read here)

The bad news is that there is no magic formula that can prevent weight gain after menopause, let alone to reverse the march, but the good is that it will be enough to stick to two fundamental rules to maintain weight control:

1. DIET. Choose meat meats and lean fish to stock up on proteins and never jump meals, because during the next meal you are likely to be brought to eat more than usual.
2. SPORT:  Physical activity, possibly aerobic, can help to lose pounds or simply preserve the form form; It also allows you to increase or protect the lean mass: with two great advantages: the body will be more toned and modeled and a more vigorous muscle mass helps to leave the basal metabolism high. (read here)

It is therefore important to preserve the muscle mass that inevitably decreases with the progress of the age. This is to allow you to continue burning more calories. Food and sport are essential to maintain these parameters high.

Losingness or staying fit during the menopause cycle is not only an aesthetic objective but basically for a question of health. Sport, as always, acts as a driving factor for this process.

Any little advice?

Few and fundamental exercises or simple activities to be carried out at home or in the open air as long walks or bicycle I can make the difference.

So let's see some exercises to do even at home alone and to be divided into three days:

1st day to dedicate to the legs and buttocks.(read here)  Inz with light loads or if you are not trained, work free body.

2nd day to dedicate to the upper part of the bust: 

• With 2 bottles of water or two weights, remove the arms from the bust lifting them lying laterally up to the height of the shoulders. Repeat 15 times for 3 series by resting at least 50-60 seconds between the series themselves.
• With the same weight, stretch the arms frontally lifting them up to the height of the chin. Always 15 times for 3 series and recovering between the same 50-60 seconds
• From sitting with a sponge ball or a not too soft pillow in the hands perform pressure in force by strongly compressing the tool used, bringing the elbows to the outside and more or less at the height of the bust; same repetitions and recoveries of the previous exercises;
• Always from sitting and with the ball in your hands you relax your arms up to the head trying to pay attention to the lumbar and abdominal area that you must feel contracted and strong. Keep the pressure on the ball throughout the movement. Same repetitions of the previous exercises.
• With a stick behind the neck, perform the bust of the bust keeping the legs solid and the abdomen contracted. Do the exercise for one minute in a row; Rest 30-40 seconds and repeat 2 more times always recovering between the series.

Practice aerobic activities (to be carried out at least for an hour) such as walks, jogging, bicycle, swimming, or climbing and going down the stairs, to alternate with the two days of toning. Dedicates to cardio activity at least two or three days a week. 

Always remember to leave some time for streching. Always stretch your muscles to keep them elastic and oxygenated but above all for the right recovery.

 

We always remember that the information contained here must in no way replace periodic checks, that "do it yourself" solutions must always be avoided. It is very important to ask for the opinion of your doctor or a specialist before taking any action especially in the period treated in our content.