What to save you, menopause “bucket waist”?

When a female friend reaches middle age, in addition to her appearance, she will also find that her figure is somehow out of shape and becomes a typical “apple” figure. In fact, these are all due to the menopause. Menopause is a special transitional period in which women’s ovarian function gradually declines from exuberant state to complete disappearance, which usually occurs at 45-55 years old. < / P > < p > in menopause, women will have a series of physiological and psychological changes, most of them can get through smoothly, but a few women are troubled by a series of symptoms. < / P > < p > the decrease of basal metabolic rate (BMR) and the fact that people eat more and move less are the main causes of middle-aged obesity. Another surprising reason is the lack of estrogen. Studies have shown that sex hormones are a powerful metabolic regulator. Changes in sex hormones during the transition period of menopause make women prone to metabolic syndrome, such as changes in lipid profile, abnormal fat distribution, weight gain, insulin resistance and cardiovascular disease. This is also the key factor that menopausal women’s weight and waist circumference increase steadily with age. The effects of estrogen and estrogen receptor on glucose and lipid metabolism showed that the levels of total cholesterol, low-density lipoprotein and triglyceride increased, while high-density lipoprotein decreased. At the same time, the imbalance of fat and glucose metabolism causes insulin resistance, and fat is more easily distributed in the abdomen and viscera. Reduce the daily intake of calories according to the requirement of < 500 kcal > daily. < / P > < p > the staple food should be mixed with coarse and fine grains. Priority should be given to high-quality protein such as fish and shrimp, beef, chicken and duck meat. Fresh vegetables and fruits should be eaten more, and bean products should be eaten more. The daily consumption of milk should be 300g. < p > < p > our ideal body shape is fat accumulation in the limbs, no fat accumulation in the abdomen, and slim waist, which is a typical “pear shaped” figure. Try to control the body mass index between 18.5 and 23.9. < / P > < p > if you are overweight or obese, you can try 5 + 2 light fasting method, meal replacement method or ketogenic diet, etc. to find a suitable method for yourself and put it into action to help maintain the right weight. < p > < p > the combination of aerobic exercise and anaerobic exercise. Aerobic exercise can choose fast walking or jogging, which can promote the oxidation and decomposition of fat, consume excess fat, achieve the effect of weight loss and fitness and improve body shape, at the same time, it can enhance the function of cardiovascular system and improve physical quality. Walk fast every day for 30-60 minutes. < / P > < p > anaerobic exercise can choose sit ups, which is specifically for the abdomen. Because menopausal women are prone to abdominal obesity, daily with a sit up can exercise abdominal muscles, to abdominal shape. Can be gradual, from 20 a day, increasing until you adapt. < / P > < p > in addition, weight-bearing exercises can be strengthened. Due to the increase of age will lead to the loss of muscle mass, equipment weight-bearing exercise, muscle stretching can slow down muscle decay, maintain perfect posture. Specific can choose the appropriate equipment, according to one’s ability. < / P > < p > according to their own symptoms, combined with the doctor’s assessment of advantages and disadvantages, on the premise of excluding contraindications, regularly supplement small doses of estrogen, so as to keep menopausal women’s “pear shaped” body shape unchanged and avoid changing to “apple shaped” shape. Estrogen, as its name implies, is a hormone. Some people will worry about the problem of weight gain, and fear that their body will be deformed after using estrogen. In fact, this worry is unnecessary. The hormones that really make people fat are adrenocortical hormones, such as prednisone. The legendary “full moon face” and “buffalo back” are masterpieces using this hormone. Although estrogen is related to fat metabolism, it does not increase body weight. On the contrary, it is beneficial to maintain female fat distribution. With the protection of estrogen, fat distribution is relatively uniform point, will not gather in the abdomen. < p > < p > to treat menopause scientifically, we should know that this is the necessary stage of women’s life. Active learning menopause related knowledge, to their own physiological and psychological phenomena calmly. Learn to divert attention, music therapy, relaxation therapy, etc. For serious psychological problems, try to consult a psychologist. 08/16/2020