In young women during their reproductive years, fat levels are often high and concentrated around the hips. With menopause, estrogen levels decrease and fat begins to accumulate in the middle part of the body, in the belly and waist. Fats accumulated in these areas are especially dangerous. To start the fight against pre-menopause, walking, jogging or cycling and weight training at least three days a week is beneficial for the protection of bone tissue and heart health. An increase in cardiovascular diseases is observed due to the decrease in hormones and their protective effects during menopause.
After menopause. There is a rapid increase in low-density cholesterol in women and as a result, there is an increase in the risk of coronary heart disease. Since the high density ratio, which is protective for the heart, increases only with exercise, walking will prevent osteoporosis and will also be protective for the heart.
Consuming more products containing calcium during menopause and doing weight training for your bone health should be among the priority goals. Declining estrogen and less effective calcium absorption increase the risk of decreased bone density. To stop calcium loss while women are on a diet; They should consume foods such as low-fat milk, yoghurt and green leafy vegetables. Considering that your daily calcium need increases after menopause, you may need to take supplements for calcium and vitamin D that are missing from the diet. Regular exercise and daily calcium intake of 1200 - 1500 mg increase bone density in the post-menopausal period. After menopause, annual check-ups, annual mammography, gynecological examinations and tests should be planned under the supervision of a doctor.
With the decrease in female hormones, the susceptibility to cardiovascular diseases increases and blood fats increase. The possibility of its occurrence increases with the enlargement around the waist, called abdominal area. In addition to these, one should be much more careful and have routine checks. It is known that it reduces the risk of developing pulp and cancer. Consuming 5 portions of vegetables and fruits during the day meets your daily fiber needs. Drinking 2 cups of green tea a day reduces blood fats and increases metabolism. Add 1 stick of cinnamon and If you add fennel to reduce digestive problems, you will have prepared your own metabolism-accelerating drink.
Increase your physical activity. This will both prevent you from gaining weight and prevent osteoporosis.
Take a walk in the sunlight, it will be very useful to prevent vitamin D deficiency.
Milk, yoghurt, cheese and dark green leafy vegetables are a good source of calcium. If you are deficient in calcium, it will be difficult to lose weight.
Reduce your portions. However, drinking a glass of water before a meal will help you feel full more easily.
Insomnia may cause you to eat at night and gain weight.
Fat around your waist may be because you eat too fast. Take time to eat and eat slowly.
Start the day by drinking water.
Drinking water increases your circulation speed, and if you drink 10 glasses of water a day, it will be more difficult for you to gain weight than before.
Reduce salt.
Eating red meat once a week is sufficient. Instead, try to eat fish more often.
Smoking reduces estrogen levels. This is one of the reasons why women who smoke enter menopause earlier than women who do not smoke. There is also much evidence that smoking triggers osteoporosis and heart disease. It is necessary to stay away from smoking both to protect from early menopause and not to invite osteoporosis and heart disease.
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