Hot flashes, mood swings, weight gain, and brain fog are some of the menopausal symptoms. Simple diet and lifestyle changes can help. It is all about managing the hormones in the right way. 

Why do women put on weight during menopause?

Women’s bodies keep on changing and declining with estrogen levels and aging. Exercise and eating play a very important role as we age. Some of the women may experience symptoms such as gaining belly fat, fending off hot flashes, and sleepless nights. Research is still going on about weight gain and menopause. It is about hormones. The metabolism changes after the age of 40+. This is very normal as the metabolism slows down. 

Unless you are genetically blessed, there will be no hormonal fluctuations. It is important to check what you are eating after 40 and your physical activity as well. Life changes at 40. While for some blessed people, life begins at 40. So, do not drag your metabolism. Make some lifestyle changes that can work for you. 

Check your plate for a menopausal diet

Here are 6 diet and lifestyle changes that can help curb menopause weight gain according to Menopause Diet.

Go Easy on Carbs 

Make sure to choose healthy carbs which are gluten-free like oats. Opt for healthy carbs solutions with ragi, bajra, nachni which help boost metabolism and digestion. Switch to fruits and vegetables which are great for health.

Increase the intake of protein 

Many menopausal women do not consume protein. As we age, there is a good amount of protein loss from the body. It is important to include the right amount of protein with carbs. Timing matters during the day. Include lentils, dals, white meat, and chicken which are high in protein.

Maintain eating pattern

Make sure to eat regular meals and maintain the correct time for lunch, dinner, and breakfast. Choosing erratic timings can affect your gut health. It can disturb your body's rhythm and metabolism. The night is the worst time to eat heavy meals. So, make sure to eat according to your body clock. 

Focus on plant-based foods

Plant rich meals are very important for a healthy gut. They are high in phytonutrients which help keep all the body parameters in a healthy state and maintain a healthy condition of the body. Two important popular based approaches to eating are as follows-

• Mediterranean- Style Diet 
• DASH Diet(Dietary Approaches To Stop Hypertension)

Increase your physical activity 

Exercise is a key to good health. All lifestyle plans are incomplete without healthy physical activity. This helps you burn calories, and maintain muscle mass and bone health. 

So, start following this for healthy weight loss during the menopausal stage of life.