Women typically experience menopause when their female hormones sharply decline around the ages of 45 to 55. Female hormones play a role in promoting our body's metabolism. However, as women age and their hormone levels decrease, their metabolic activity also diminishes, leading to weight gain due to reduced energy expenditure. Nonetheless, extreme dieting can increase the risk of conditions such as osteoporosis and arthritis. Here are three methods that can help women during menopause with their diet.
Women going through menopause, who experience significant hormonal changes, have a lower basal metabolic rate compared to women of other age groups, making it easier to gain weight even without overeating. Additionally, their physical functions deteriorate more rapidly, and bone density decreases quickly. Therefore, it is better to consume healthy foods to lose weight rather than severely restricting food intake. It is important to eat enough dietary fiber, such as vegetables, to promote blood circulation. Improved blood circulation helps eliminate waste and toxins from the body, aiding in weight loss. It is also recommended to consume plant-based proteins like lentils and almonds. Especially, soybeans, a plant-based protein, have low fat content and help lower blood cholesterol levels, which benefits both weight loss and overall health.
Hot environments like jjimjilbangs or saunas help regulate insulin resistance and assist with weight loss. There is research indicating that regularly applying heat to the body can effectively burn calories and fat. Researchers from the Department of Nutrition at the University of Massachusetts Amherst stated that taking a daily sauna or soaking in warm water can reduce weight gain during menopause. Especially for menopausal women who find physical activity difficult, it can help with dieting and improving metabolism without much movement. These research findings were published in 'Nutrition 2024'.
During menopause, the brain regions that regulate sleep may age, leading to irregular sleep patterns. Additionally, hormonal imbalances can cause increased sensitivity and unexplained feelings of anxiety. This reduces sleep quality and can lead to insomnia. When sleep is insufficient, the secretion of leptin, which suppresses appetite to conserve energy, decreases, while the secretion of ghrelin, which stimulates appetite, increases, leading to a greater appetite. As a result, visceral fat may accumulate, which can be harmful to weight loss efforts. Therefore, it is advisable to aim for 8 hours of sleep per day and to avoid high-caffeine beverages such as coffee and energy drinks that can disrupt restful sleep.
Increase intake of dietary fiber and plant-based proteins
Sauna and jjimjilbang are effective for burning fat
Adequate sleep helps suppress appetite
