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In my office came a lady with a sad face.
As soon as Sister Li came in, she sighed and said, "Doctor, my body has been completely out of shape recently, and the flesh on my stomach is round and round, what's wrong with me?" ”
I inquired about her situation in detail, and it turned out that Sister Li is 48 years old this year, and she has noticed that her weight has been increasing in recent months, especially the accumulation of fat in her abdomen.
After some examination and inquiry, I preliminarily judged that Sister Li may have entered menopause.
Many women may have experiences and confusion like Sister Li, and feel that as soon as they enter menopause, it is as if they suddenly become fat.
What's going on here? I'm going to give you some tips on how to do 5 habits to keep your body perfect.
Let's find out why menopause can easily lead to obesity in women.
Menopause is an important stage in a woman's life, when ovarian function gradually declines and estrogen levels decline.
Estrogen plays an important role in regulating a woman's body, including fat distribution.
When estrogen decreases, the body's fat distribution changes, making it easier to accumulate in the abdomen, resulting in what is known as "central obesity."
Menopausal women also have a slower metabolism, which means that the body consumes fewer calories, which can easily lead to weight gain if diet and exercise habits are not adjusted accordingly.
What are the 5 habits we should do to keep our body perfect?
The first habit is to eat right.
It's not simply about eating less, it's about eating scientifically.
Add vegetables, fruits, whole grains, etc
Foods rich in dietary fiber, they provide both satiety and are relatively low in calories.
Reduce the intake of high-sugar, high-fat, high-salt foods, such as those sweet cakes, fried foods, etc., which are the "culprits" of obesity.
It is necessary to pay attention to the amount of carbohydrates, and do not eat only staple foods at one meal. Eat regularly, not hungry and full, let alone overeating.
I have a patient, Aunt Zhang, who used to have a sweet tooth and had to eat several cakes every day. After entering menopause, the weight rises skyrocketing.
Later, I advised her to reduce her sweets and eat more vegetables, fruits and whole grains.
At first, she found it difficult to do, but after persevering for a while, she found that not only did she lose weight, but her skin also became better.
The second habit is moderate exercise.
Exercise not only helps burn calories, but also boosts metabolism and boosts the body's vitality.
Menopausal women can choose the type of exercise that suits them, such as walking, jogging, yoga, swimming, etc.
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, which can be combined with some strength training to build muscle, which can also help increase your basal metabolic rate.
A good example of this is Ms. Wang, who noticed that she had gained a lot of weight during menopause and started walking and square dancing every day.
After a while, not only did I lose weight, but I also felt better.
The third habit is to get enough sleep.
Many people may not know that sleep deprivation can also affect weight.
When we don't get enough sleep, our body secretes more "hunger hormones" that make it easier for people to feel hungry, which increases their appetite.
Lack of sleep can also affect the body's metabolism and hormone balance. Menopausal women may have sleep problems due to hormonal changes, so it is more important to pay attention to sleep quality.
I once met a patient who often stayed up late because of the pressure of work, and as a result, he gained weight very quickly after entering menopause.
I advise her to adjust her routine and try to get 7-8 hours of sleep a day. Slowly, her weight began to gradually decrease.
The fourth habit is to learn to manage stress.
Menopausal women may face various stresses, such as work pressure, family pressure, etc.
During long-term high stress, the body secretes a hormone called cortisol, which promotes the synthesis and storage of fat, especially belly fat.
Learning to relax and reduce stress is also very important to stay in shape. Stress can be relieved by meditating, taking deep breaths, listening to music, reading, etc.
The last habit is to have regular check-ups.
Menopausal women may have some health problems due to changes in their bodies, such as high blood pressure, diabetes, and high blood lipids.
These diseases not only affect physical health, but can also have an impact on weight. Regular physical examinations can detect problems in time, and treatment and intervention can be carried out as early as possible.
Having said all this, you may feel a little pressured and worried that you can't do it.
Maintaining a perfect figure is not achieved overnight, but requires long-term persistence and hard work.
Don't give up just because you can't see the effect in the short term, and believe that as long as you persevere, you will definitely reap the rewards.
I would also like to emphasize that it is important to put menopause and body changes into perspective.
Menopause is a stage that every woman goes through, and changes in body shape are also normal physiological phenomena. Instead of being overly anxious and self-blaming, we should face it with a positive attitude.
The support of family and friends is also very important. If you have menopausal women around you, give them more encouragement and support to help them through this special stage.
Menopausal women need to start with diet, exercise, sleep, stress management, and physical examinations to maintain a perfect figure.
As long as you do these 5 habits, I believe everyone can still have a healthy and beautiful body during menopause.
I hope that Sister Li and all menopausal female friends can maintain a good figure and health through their own efforts, so that menopause will no longer be a problem that plagues you.
What do you have to say about this? Feel free to leave your thoughts in the comment section!
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