Sarah [00:00:00]:
Welcome to Mister Menopause on the radio. Here to guide you through the journey of menopause with compassion and expertise is award winning menopause educator, author, speaker and your host Tafiq Aqir, also known as Mister menopause. Get ready to be informed, empowered and inspired. Now let's dive in.
Tafiq Akhir aka Mr. Menopause [00:00:21]:
Welcome back to Mister Menopause on the radio. It's Tafika Kier, Mister Menopause here and today we're discussing a topic that affects many women during their menopause journey journey and that is weight gain. This change can be challenging, but with the right knowledge and strategies it can be effectively managed. Lets explore the link between menopause and weight gain and practical tips to help you navigate these changes confidently and effectively. Menopause is a natural phase in a womans life marked by hormonal changes, particularly a decrease in estrogen levels. These hormonal shifts can lead to various physical changes including weight gain. The common areas affected are the abdomen, hips and thighs which can be frustrating especially for those who have managed their weight well in the past. Now, there are several reasons why weight gain is common during menopause and here are five to consider.
Tafiq Akhir aka Mr. Menopause [00:01:29]:
Number one is hormonal changes. Reduced estrogen levels can increase fat storage and decrease lean muscle. Number two, metabolic slowdown. As we age, our metabolism naturally slows down, making it easier to gain weight and even more challenging to lose it. Number three are lifestyle factors. Changes in activity levels, diet and sleep patterns can all contribute to weight gain during menopause. Four, insulin resistance. Some women may develop insulin resistance, leading to weight gain and an increased risk of diabetes.
Tafiq Akhir aka Mr. Menopause [00:02:07]:
Five, increased cortisol levels. Menopause can increase stress levels, raising cortisol production. Elevated cortisol can contribute to weight gain, especially around the midsection as it encourages the body to store fat. Managing weight gain during menopause is possible with a balanced approach that includes nutrition, exercise and self care. Here are some practical tips to help you navigate these changes. One of course is healthy eating. Focus on a balanced nutrition plan rich in fruits, vegetables, lean proteins and whole grains. Avoid processed foods and added sugars, which can contribute to weight gain and other health issues.
Tafiq Akhir aka Mr. Menopause [00:02:55]:
Number two is regular exercise. Incorporate a combination of aerobic and strength training exercises into your routine. Aerobic exercises like walking or swimming help burn calories, while strength training helps to maintain lean muscle. Number three is mindful eating. Pay attention to portion sizes and practice mindful eating. Listen to your body's hunger cues and avoid emotional eating. Number four is stress management. Stress can contribute to weight gain, so finding ways to manage it is crucial.
Tafiq Akhir aka Mr. Menopause [00:03:32]:
Practices like yoga, meditation and deep breathing have all been proven to be very effective. Number five is getting adequate sleep. Aim for seven to 8 hours of quality sleep per night. Poor sleep can affect your metabolism and lead to weight gain. Finally, number six, stay hydrated. Drinking plenty of water can help you feel full and prevent overeating. Remember, menopause is a natural phase of life and weight gain is just one of the challenges that can occur. By understanding the reasons behind these changes and adopting healthy habits, you can navigate this journey with confidence and ease if you want proven, researched, unbiased menopause resources and support IM here to help.
Tafiq Akhir aka Mr. Menopause [00:04:27]:
Through my menopause made simple program, I provide comprehensive education and practical tools to help women manage menopause symptoms, including weight gain, effectively and efficiently. To learn whether the training is good for you, complete my complimentary menopause awareness assessment today by heading to my website, mrmenopause.com. thats mrmenopause.com and and click the assessment link at the top of the page. Let's embrace this journey together and empower your future with knowledge, confidence and a positive outlook. Thank you for joining me on this episode of Mister Menopause on the radio. I hope you found these insights helpful and empowering. Don't forget to subscribe and tune in next time as we continue to explore the many facets of menopause. Until then, stay safe and be well.
