The end of the reproductive years is marked by menopause. Hot flashes, night sweats, and sleep issues are just a few of the undesirable symptoms that can result from fluctuating hormonal levels.

Obesity is another typical problem.

Dr. Juliana Kling of the Mayo Clinic outlines the causes of weight increase during menopause and offers suggestions for preventing it.

You are not alone if you are going through menopause and finding it more difficult than ever to keep a healthy weight.

“Menopause is clinically and retroactively identified as occurring 12 months after the previous menstrual cycle. One of the signs of weight gain that many of my menopausal patients, if not all of them, will report to me, is weight gain. Your metabolism really starts to slow down around midlife, which makes that difficult, according to Dr. Kling.

She advises consistent exercise to maintain heart health. The menopause is the ideal moment to embrace these healthful routines.

“Those healthy living practices are typically going to be the most effective at assisting during the menopause transition. In reality, there is solid evidence that focusing on a balanced diet and regular exercise can help with menopause symptoms. Weight loss or weight control can also help with other symptoms of the condition. Even the process of having sex can benefit from exercise. You should be aware that doing such things has numerous advantages, according to Dr. Kling.

Hints to lessen weight gain following menopause 

It’s critical to adopt a healthy, active lifestyle because carrying extra weight, especially in the midsection or around the belly, increases your chance of developing several conditions. 

Here are some ideas for assistance

Increase your movement.  It’s crucial to be active. If going to the gym doesn’t make you feel comfortable, you don’t have to. Try cycling, swimming, water aerobics, jogging, or brisk walking. Beginners should start with 10 minutes per day and then progressively increase the duration and intensity. It is advised to perform strength training exercises at least twice each week.

Eat less.  As you approach your 50s or 60s, you might require about 200 fewer calories each day. Pick fresh produce, nutritious grains, and fewer sweets and alcoholic beverages. Good options include olive oil, fish, low-fat dairy products, soy, almonds, legumes, and salmon. Eat just little amounts of meat, such as red meat or chicken. Fruit-based desserts are a terrific option. 

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