Why I'm Gaining Weight in Menopause?
With the decrease in estrogen hormone in menopause, male-type weight gain is observed. In other words, we can talk about an average of five kilograms of excess weight around the belly and stomach!!!! For this reason, I generally recommend women to lose 4-5 kilograms before menopause and enter the menopause process. Lifestyle changes brought about by the aging process also contribute to weight gain.
I would like to draw attention to the following issues among the general causes of weight gain:
1. Hormonal Changes:
o Declining Estrogen Levels: The drop in estrogen levels with menopause causes a slowing of metabolism and redistribution of body fat. Estrogen deficiency can increase the body's tendency to store fat, and this fat accumulates especially in the abdominal area.
o Insulin Resistance: Decreased estrogen levels lead to insulin resistance. Insulin resistance causes the body to struggle to regulate blood sugar levels, which can contribute to weight gain.
2. Decreased Metabolic Rate:
o As we age, the metabolic rate naturally slows down. This process accelerates with menopause. This can lead to the body burning fewer calories and weight gain, even when the same amount of calories is consumed.
3. Decrease in Muscle Mass:
o As we age, muscle mass decreases, and decreased muscle mass leads to a lower basal metabolic rate. Less muscle means less calorie burn, which can lead to weight gain.
Suggestions for Managing Insomnia in Menopause:
- Ensure Sleep Hygiene: Establishing a regular sleep routine, providing a comfortable sleep environment, sleeping in a dark environment and avoiding electronic devices that emit blue light before going to sleep.
- Stress Management: Practicing relaxation techniques such as yoga, meditation and deep breathing exercises before sleep.
- Cool environment: Wear thin cotton nightwear that is sweat-proof and provide a cool sleeping environment.
- Diet and Exercise: Stop eating in the 3 hours before going to sleep at night. Eating a balanced diet and exercising regularly.
- Medical Treatment: If necessary, use hormone replacement therapy (HRT) or alternative treatments
- Taking Magnesium Supplements: Magnesium glycinate and Magnesium L-threonate forms have positive effects on sleep quality. Taking 1 hour after dinner improves sleep quality.
Why I'm Gaining Weight in Menopause??????
With the decrease in estrogen hormone in menopause, male-type weight gain is observed. In other words, we can talk about an average of five kilograms of excess weight around the belly and stomach!!!! For this reason, I generally recommend women to lose 4-5 kilograms before menopause and enter the menopause process. Lifestyle changes brought about by the aging process also contribute to weight gain.
I would like to draw attention to the following issues among the general causes of weight gain:
1. Hormonal Changes:
o Declining Estrogen Levels: The drop in estrogen levels with menopause causes a slowing of metabolism and redistribution of body fat. Estrogen deficiency can increase the body's tendency to store fat, and this fat accumulates especially in the abdominal area.
o Insulin Resistance: Decreased estrogen levels lead to insulin resistance. Insulin resistance causes the body to struggle to regulate blood sugar levels, which can contribute to weight gain.
2. Decreased Metabolic Rate:
o As we age, the metabolic rate naturally slows down. This process accelerates with menopause. This can lead to the body burning fewer calories and weight gain, even when the same amount of calories is consumed.
3. Decrease in Muscle Mass:
o As we age, muscle mass decreases, and decreased muscle mass leads to a lower basal metabolic rate. Less muscle means less calorie burn, which can lead to weight gain.
5. Psychological and Emotional Factors:
o Menopause can cause emotional fluctuations, depression and anxiety. These emotional states can lead to emotional eating behaviors and weight gain.
6. Genetic Factors:
o Genetic predisposition may also play a role in weight gain during menopause. If weight gain during menopause is common in the family, it may be more likely to show a similar tendency.
What can be done to prevent weight gain during menopause?
- Regular Checkups: Seek guidance from a health professional on weight management and have regular health check-ups.
- Healthy Eating: Adopting a balanced and healthy diet, including vegetables, fruits, whole grains, lean proteins and healthy fats
- Regular Exercise: Aerobic exercises, strength training and stretching exercises can help maintain muscle mass and boost metabolism.
- Stress Management: Using relaxation techniques such as yoga, meditation and deep breathing
exercises to reduce stress.
- Regular Sleep: Getting adequate and quality sleep is important for hormone balance and weight management.
