Hormonal changes during menopause can affect a woman’s body in «many ways, both physical and mental,» according to Dr. Martin Kinsella.
As noted for the British media Express.co.uk about what foods and drinks women going through the menopausal process can eat or avoid to lose weight.
Kinsella explained why women over 50 are more likely to gain weight compared to other age groups and said: “The hormonal changes that women experience during perimenopause and menopause around this age mean that women are more likely to gain weight.
“However, it is a common misconception that hormonal changes alone cause weight gain when, in fact, they generally they are also related to lifestyle and genetic factors.
«So many women become more sedentary and years of bad habits like smoking, drinking alcohol and poor diet start to affect health and weight”.
So how can older women start to lose weight?
The specialist advised: “Older women can lose weight by combining a healthy and balanced diet and exercising regularly.
“Taking steps to reduce alcohol and sugar consumption can also help. Also, monitoring hormone levels can help because if a hormonal imbalance is identified, hormone replacement therapy can help balance hormones and address weight issues.”
The doctor recommended making «healthy food swaps» such as «swapping white rice and pasta for brown, and snacking on fruits and vegetables instead of sugary snacks like chocolate.»
He added: “Alcohol is often a major factor in weight gain and lossand people often underestimate the number of calories in what they are drinking.
Keeping a daily record of food and drinks using a mobile phone application can help you keep a more accurate record of your calorie intake.
The doctor continued: “It is important to try to reduce your intake of sugar, salt, processed foods and also yeast, as this can wreak havoc on hormones, which are a very important factor in women aged 50 and over.
It’s also beneficial to cut back on alcohol, caffeine, and carbonated beverages, as they can all negatively affect hormonal balance and weight gain.
«Eating more lean protein, fruits and vegetables, and healthy grains is key.»
The doctor explained, “When you go through menopause, your estrogen levels drop and because estrogen maintains bone densitythis can lead to bone loss and low bone density.
«For this reason, it’s a good idea to make sure your diet is rich in phytoestrogens What soybeans, tofu, peanuts, beans, chickpeas, grains, and cereals such as wheat, rye, barley, oats, and sunflower seeds.
Walnuts, almonds and cashews, fruits and vegetables such as apples, broccoli and cauliflower, are also very positive for women going through this biological stage.
Dr. Kinsella also recommended «foods rich in calcium”.
It is important for women to consume at least 1000 mg of calcium per day; To put this in context, a glass of milk is equivalent to about 300 mg of calcium.
As for exercise, the doctor went on to say, “The best exercise for hormonal health is high-intensity interval training (HIIT) or resistance training.
«This is because endurance exercise can put the body under chronic stressincreasing cortisol levels and affecting hormonal balance.
«Short bursts of exercise in HIIT and resistance training are better for hormonal health, as well as bone and heart health,» Kinsella added.