Menopause and weight gain

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Many women in menopause avoid dietary fats due to long-standing misconceptions linking fat intake directly to weight gain. This approach is counterintuitive, particularly during menopause, for several reasons.

Firstly, fats are essential for hormone production and regulation; as estrogen levels decrease during menopause, adequate fat intake can help stabilize hormonal fluctuations and alleviate related symptoms.

Fats also enhance satiety, keeping you full longer and preventing overeating, which is crucial for weight management. It's important to distinguish between unhealthy fats, like trans fats found in processed foods, and healthy fats, such as those in olive oil, avocados, and fatty fish. These beneficial fats are necessary for the absorption of fat-soluble vitamins (A, D, E, and K), crucial for bone health and immune function.

Completely cutting out fats can slow down the metabolism, an undesirable effect as metabolic rates naturally decline with age.

Instead of eliminating fats, focus on including the right types of fats in your diet, consumed in moderation to support your overall health and assist in weight management

Ensuring adequate protein intake is crucial during menopause, particularly for managing body composition and overall health.

Protein plays a vital role in maintaining muscle mass, which tends to decline with age—a process known as sarcopenia.

By consuming sufficient protein, you can help slow this muscle loss, thereby sustaining your metabolic rate. A higher metabolism helps in burning more calories at rest, which is crucial for managing weight and fat distribution during menopause when hormonal changes can make weight gain more likely.

Protein also contributes to satiety, helping you feel fuller for longer, which can prevent overeating and aid in weight management. Good sources of lean protein include poultry, fish, eggs, dairy products, legumes, and tofu. Including a variety of these sources can help ensure you're also getting a broad range of essential amino acids and nutrients.

For menopausal women, aiming for about 1.0 to 1.2 grams of protein per kilogram of body weight per day can be a good target, but individual needs may vary based on activity level and overall health.

Polyphenols are natural compounds present in plants and are recognized for their antioxidant properties. When it comes to women's hormones, polyphenols can act as antioxidants, counteracting free radicals that might lead to hormonal imbalances.

Moreover, they demonstrate anti-inflammatory properties, which could help alleviate conditions such as PMS or menopausal symptoms. Some polyphenols have the ability to regulate estrogen levels, which is particularly important during menopause.

Furthermore, polyphenols play a role in regulating blood sugar levels, indirectly aiding in hormonal health. Their impact on gut microbiota and cardiovascular well-being also contributes to overall health.

While research is ongoing, incorporating polyphenol-rich foods like fruits, vegetables, tea, and nuts into a well-rounded diet may offer potential support for hormonal equilibrium.