Menopause indicates you have not had a period for 12 consecutive months. The hormonal activity that leads up to the cessation of the menstrual cycle as well as after it officially ends can lead to a number of issues including weight gain and a changed body composition. Coupled with the general changes that accompany advancing age, you must make a commitment to a healthier lifestyle to prevent weight gain and the problems associated with it. Diet might also ease the symptoms that accompany the period leading up to menopause, known as perimenopause.
Hormones and Fat Distribution
Your hormones influence every bodily process and menopause causes a dramatic reduction in the female hormones. Dr. Andrew Weil, well-known doctor, author and alternative medicine expert notes that these hormonal changes affect the distribution of body fat. Instead of settling in the hips and thighs, it gravitates to the abdomen, resulting in the apple shape many menopausal women complain about. While you cannot really change this, making efforts to minimize weight gain can help reduce the production of fat in the body.
Importance of Diet
While a healthy diet will help fend off menopausal weight gain, it provides many other vital benefits as well. Older women have an increased risk of developing high blood pressure, stroke, high cholesterol and heart disease---keeping those excess menopause pounds at bay can help reduce this increased risk. The Mayo Clinic notes that women who gain 20 lbs or more after menopause have a 20 percent greater risk of developing breast cancer.
Caloric Intake
Regardless of menopause, as you get older your metabolism slows down and your body has a tendency to store calories as fat rather than muscle. Fat requires less energy than muscle tissue which means your body will not burn as many calories to maintain itself. To combat this slowdown, the Mayo Clinic recommends taking in 200 fewer calories than you normally do.
Reducing Fat Intake
As this stage in your life, you should limit fat intake to 20 to 35 percent of your daily calories. Aim for healthier fats such as those found in olive and canola oil, nuts, seeds and fatty fish like salmon, tuna, trout and mackerel. Cut back on saturated fats found in animal products and trans-fats found in fried foods and many commercially baked goods. Not only will this help prevent undesired weight gain, it will keep your triglycerides and cholesterol in check, reducing your increased risk for heart disease.
Diet Recommendations
To avoid weight gain, eat a diet rich in the aforementioned healthy fats, fresh fruits and vegetables, whole grains and healthy proteins like low-fat dairy, soy and beans. Calcium rich foods can help prevent the bone loss that accompanies reduced estrogen production---in addition to dairy, rich sources include leafy greens, almonds and beans. The University of Maryland Medical Center notes that studies suggest that eating soy foods like tofu, tempeh and soybeans might ease hot flashes and other symptoms associated with this change of life.
Dr. Weil suggests taking vitamin D and calcium supplements might prevent menopausal weight gain as indicated in a study published in a 2007 edition of the "Archives of Internal Medicine." Talk to your doctor about suggested dosages.
Exercise
In addition to eating a healthy diet, you must incorporate regular exercise to maximize weight gain. Exercise will also reduce your risk of other problems associated with this period of life. The Mayo Clinic recommends at least 30 minutes of activity several days a week---include strength training to boost the creation of muscle versus fat. The clinic notes that exercise might play the most important role in maintaining a more desirable body composition.
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