📩 25/09/2023 13:13
Meditepe University Koşuyolu Hospital Specialist. Dyt., Specialist. Clinical Psychologist Merve Öz pointed out that changing hormone levels, physical activity changes, medical conditions, medication use, appetite changes or changes in your dietary needs can cause an increase in the belly area, especially during menopause. Öz gave suggestions for dealing with menopause belly.
Expert says that weight gain during menopause is a very typical and expected part of the transition process. Dyt, Specialist. Clinical Psychologist Öz explained that although fat increases especially in the belly area, it should be remembered that not everyone gains weight in the abdominal area.
In the emergence of this result; Dyt explains that changing hormone levels, physical activity changes, medical conditions, medication use, appetite changes or changes in your dietary needs are effective. Öz pointed out that weight gain in the belly area during and after menopause will have various health risks, as it is associated with abdominal obesity.
Dyt explains that it is important to exercise, comply with a healthy nutrition program that meets personalized nutritional needs, and manage stress in order to cope with menopause belly. Öz gave important information about the precautions that can be taken and what to do in this regard.
“With increasing age, it becomes easier to gain weight.”
Reminding that the need for calories decreases with increasing age, Öz stated that it may become easier to gain weight with age, even if there is no change in food intake, and added: "While dieting to prevent weight gain creates a calorie deficit, physical activity along with the diet increases the calories consumed and increases the number of calories consumed." It will help you lose weight. "Thanks to the resulting calorie deficit, weight loss will be achieved throughout the body, including the abdomen." he said.
“Eat healthy and regularly”
Dyt. Öz listed the things that need to be taken into consideration in terms of nutrition, both during and after menopause:
”Stay away from high-calorie foods: In order to have a healthy diet, you should first stay away from high-calorie foods and drinks with high fat and sugar content. Highly salty and processed foods should also not be consumed. Increase your water consumption: Water is one of the indispensable elements for both protecting our general health and maintaining weight control. It should be ensured that sufficient water is consumed during this period. Namely; Water should be consumed at a rate of 30 ml per kilo. That is, a 60 kg person should take care to drink 60 ml of water per day, 30 x 1800 ml. Since coffee and tea cause edema, their amount should be limited. Focus on quality carbohydrates: Carbohydrate-dense foods such as pasta, rice, potatoes, pizza, and hamburgers should be eliminated from meals. Instead, carbohydrate needs should be met from quality carbohydrates such as einkorn bread, buckwheat bread, sourdough bread, and whole wheat bread. Choose foods with high fiber content: Dried legumes should be added to meals as they keep you full and have a high fiber content. However, 2 portions of vegetables and fruits should be consumed a day, including 3 portions of fruit and 5 portions of vegetables. In addition, consuming fish at least twice a week will help both maintain a healthy diet and control weight. Consuming kefir will also be beneficial for intestinal health. Do not overdo it with olive oil: Olive oil should be the oil of choice, especially for vegetable dishes and salads. However, olive oil should not be exaggerated with the idea that it is healthy. For salads, 2 teaspoon of oil per person will be sufficient. Limit green tea consumption to 1 cups a day: If there is no obstacle to drinking it for health reasons, green tea will accelerate fat burning. However, drinking green tea in the evening may disturb your sleep. Therefore, be careful not to consume more than 3 cups of green tea and try to consume tea during daylight hours.”
"Increase the calories you spend with exercise"
Dyt said that when the increase in physical activity is supported by a healthy nutrition program, a calorie deficit will occur and weight loss will be achieved throughout the body, including the abdomen. Öz gave the following information:
“Exercise supports health at all ages. During menopause, exercise will help in losing belly fat. Doing exercises that strengthen the abdominal muscles, such as Pilates, can be preferred to tighten the abdomen and improve its appearance. You can also do physical activities such as walking, cycling, dancing, tennis, kick boxing and similar activities to increase the calories you burn. “You can use a pedometer or smart watch to check whether you have achieved the goals you have set and to stay motivated.”
"Stress increases the release of cortisol hormone"
Dyt points out that cortisol, the stress hormone, increases the risk of fat accumulation in the abdominal area. Merve Öz pointed out that stress also plays an important role in eating habits. Öz said, “For example, in stressful situations, eating speed increases and stress also triggers emotional hunger. “Emotional hunger can be explained as eating unnecessarily to bring out positive emotions or suppress negative emotions.” He said and listed the things that need to be done to manage stress as follows:
“A good sleep is one of the most important elements that will facilitate your stress management. In addition, it will be good to listen to relaxing music, do breathing exercises and get away from where you are when your stress increases too much. Exercise not only helps with weight control but also helps reduce stress by nourishing your soul. You can swim, walk, or do yoga or meditation. Also to reduce stress; Eat healthy, quit smoking, stay away from alcohol and addictive substances, reduce your caffeine intake. Perfectionism alone can be a source of stress. Therefore, first of all, set realistic goals for yourself and learn to say "no" to things you don't want. Plan your time and make time for yourself every day. Since providing pet care will also help reduce stress, you can also adopt a pet if possible. If you think you cannot manage your stress, you can get support from mental health experts. Working with a professional; “It can help you identify things in your life that you don't even realize are causing you stress and find healthy and effective ways to deal with them.”