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Dealing With Weight Gain During Menopause
By
Janet Martin |
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Aside from the myriad of symptoms that happen during menopause, weight gain is something that a lot of women are not happy about. Although hot flashes, night sweating, mood swings and a little bout with depression every now and then are really annoying, many women are more concerned about bloating and swelling during menopause because the weight gain seems to stay on even after this phase.
The declining levels of sex hormone estrogen experienced during menopause greatly affect a lot of things in a woman's body. The reason why those who are in their 40s-50s are feeling hot flashes, water retention and others is due to the body's reaction to declining production of estrogen.
The main cause of weight gain during menopause is water retention. When you age, the lymph system may not properly work anymore. Thus, water is retained inside the body tissues and cause edema, the medical term for swelling and bloating. The areas where edema is common include the legs, arms, feet, hands, and abdomen.
When you experience water retention, the first thing you need to do is consult a doctor. Edema may be a symptom of more serious diseases, such as chronic lung problems, heart ailments, damaged or blocked veins, and thyroid and kidney diseases. However, if the doctor says that your water retention is just due to hormonal imbalances, high salt intake, the weather, or things that are not very serious, then there are other things you can do to beat edema-related weight gain.
Lower Your Salt Intake
Too much salt in your body could wreak havoc to your kidneys. If you want to lose weight and reduce your swelling limbs, then try decreasing your salt intake. Furthermore, stay away from very salty snacks, such as potato chips, instant noodles, and other junk foods. Check the label and say no to foods that have high sodium content.
Exercise Regularly
When you were younger, you probably were conscious about your weight and body, so you regularly visited the gym and also participated in aerobic activities. Furthermore, you probably were more adventurous, gone to trekking trips with friends and participated in sports activities. But now, due to hectic schedule at work and too much things to do at home, many women end up forgetting the importance of exercise and moving around.
It is important to note that exercise is very important, not only for losing weight, but also for strengthening your bones and muscles and improving your heart's health. Ideally, you need to squeeze in gym sessions at least three times a week. But if you really are busy, doing stretching, jumping rope and other exercises while watching the television or waiting for the stew to cook are also good ideas.
Watch What You Eat
Another important factor in losing weight is reducing your calorie intake. You really do not have to starve yourself just to lower your caloric intake. The most judicious way to lessen the amount of calories you eat each day is by choosing your food carefully. Instead of grabbing a bag of potato chips, why don't you get an apple? In lieu of fat-filled porterhouse steak, you can always eat chicken, turkey or fish.
In order to become healthier, you need to take 9 servings of fruits and vegetables everyday. Aside from weight loss, eating plenty of vegetables could provide you with antioxidants, minerals and vitamins that you need to avert aging and to make your skin more rosy and glowing.
Go Natural
There are many things that are available in your kitchen that can help you with your water retention woes. Natural diuretics that you can try are green tea and ginger. Moreover, you can also take oral supplements that can help you deal with your swelling and bloating problems. One product that can help you get rid of water retention naturally is Expelis. Find out more about this supplement by visiting http://www.expelis.com/.
Author's Bio
Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premiere online news magazine www.thearticleinsiders.com.
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