Diet to Be Avoided During Weight Gain Before Menopause

WOMEN'S HEALTH

The most common factor is an increase in the intake of food. Increased appetite means more food and more food mean consuming more calories which in the long run contributes to weight gain. Hunger hormone remains so high that women often fail to control their hunger. The lower level of estrogen impacts the function of leptin and neuropeptide, which are responsible for appetite and keeping one full—the risk of obesity increases due to the lower level of estrogen and progesterone produced in the body.

Before knowing about the diet to be avoided, let us first understand what menopause is and the weight gain associated with it.

In simple terms, menopause is the pause or cessation of the occurrence of the menstrual cycle in females. As a woman ages gradually, there is a decrease in menstruation because ovaries stop producing hormones. Luteinizing hormone (LH) and follicle-stimulating hormone (FSH) promote ovulation and also stimulate ovaries to produce estrogen and progesterone. With age, both LH and FSH levels remain high, while the levels of estrogen and progesterone remain low. In that case, one cannot ovulate. If a woman doesn't menstruate for a year or twelve months in a row, then it is said that she has reached the state of menopause.

There are 4 stages of menopause:

1. Pre-Menopause Stage: This is the stage wherein a woman has her regular menstrual cycle or periods.

2. Perimenopause Stage: This is said to be a transitional stage. It occurs when a woman enters the age of 40s. A lot of noticeable changes arise because the ovaries cease to work gradually. Some of the symptoms of this stage are headaches, frequent mood swings, decreased sex drive, vaginal dryness, and brain fog, to name a few. The rate of fertility decreases; however, a woman can conceive during this stage of menopause.

3. Menopause Stage: This is when a woman does not ovulate at all and cannot conceive. Out of all, hot flashes are the most common symptoms.

4. Post-Menopause Stage: This is when a woman does not experience menstruation for a whole year. Women are physically comfortable at this stage and remain so for the rest of their life because the perimenopause and menopause symptoms subside. The only health risk many women complain of is osteoporosis and heart disease due to the decreased in estrogen levels.

There are specific common symptoms associated with menopause, such as anxiety, insomnia, night sweats, mood swings, depression, and being overweight.

Now, let us understand why women tend to gain weight before menopause. Research says that one tends to gain weight before menopause because of hormonal changes and ageing. It is seen that, in the perimenopause stage, a woman gains belly fat and lost muscle mass. The most common factor is an increase in the intake of food. Increased appetite means more food and more food mean consuming more calories which in the long run contributes to weight gain. Hunger hormone remains so high that women often fail to control their hunger. The lower level of estrogen impacts the function of leptin and neuropeptide, which are responsible for appetite and keeping one full—the risk of obesity increases due to the lower level of estrogen and progesterone produced in the body.

How can weight gain be prevented before menopause? People often query what simple things they can implement in their lifestyle to prevent obesity or weight gain. The first step is to reduce carbohydrates. Reducing carbohydrates will help reduce the stubborn fats that accumulate in the belly region, eventually leading to metabolic issues. The second step will be introducing a high-fiber diet that helps improve insulin sensitivity. The third step would be to work out to build muscle and increase strength. The last and most crucial step is to get enough sleep so that appetite and hormones can be well managed.

What is the diet one must avoid during the weight gain before menopause? Let us know more about the items:

1. Processed food items: These foods increase the levels of blood sugar rapidly. Processed foods taste good, but usually they are high in sodium. Some may also contain added sugar or even both. These are higher in calories. They have less dietary fiber, and vitamins as compared to whole foods.

2. Added sugars: They also elevate the blood sugar level and are high in calories.

3. Alcohol: In many women, alcohol makes them more susceptible to hot flashes, so alcohol must be avoided. Also, drinking increases the risk of cardiovascular diseases. So, consumption of alcohol can be kept in moderation or with no alcohol at all.

4. Caffeine: Caffeine also elevates hot flashes, so caffeine must be avoided.

5. Spicy food: Spicy foods rate high on the heat scale, which triggers hot flashes, and sweating.

6. Fatty Meats: Fatty meats such as bacon are high in saturated fats. This saturated fat lowers the level of serotonin, and a decrease in serotonin means more grumpiness, irritation and anger.

7. Fast Food: Fast foods are delicious, easy to cook and at the same time, it comes with huge fat. Fats increase the risk of heart disease. Along with it, junk foods can also cause depression, digestive issues, weakness, fatigue, decreased brain function, etc.

These are the foods or diets one must avoid. Let us know which diet one must introduce or what kind of foods one must consume to prevent obesity or weight gain. Diet rich in fruits, vegetables, fish, olive oil, and plant protein are necessary.

Below is the list of foods one must introduce to their diet because introducing them will undoubtedly reduce the ailments that menopause brings:

1. Dairy products

2. Fish rich in omega-3 fatty acids, such as salmon, mackerel, and tuna. Vegetarian sources rich in omega-3 fatty acids are flax and chia seeds.

3. Food containing phyto estrogens viz. broccoli, chickpeas, cauliflower

4. Any berries such as blueberry, dark berry

5. Grapes, plums

6. Legumes

7. Soybean, tofu, soy milk etc

Also, one should start early and indulge in a healthy lifestyle to reap the benefits later in life. Eating healthy should be a lifestyle. Eating quality foods in the correct quantity is what matters. And one must be disciplined enough to maintain it throughout life to be fit and healthy.

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