Say goodbye to extra weight during menopause with 6 healthy habits!

Hormonal changes play an important role. The reduction of estrogen and testosterone, along with an increase in cortisol, causes the scale to tip. But all is not lost. With healthy habits, we can write a different ending to this story.

Perimenopause, that phase that sneaks in before menopause, is a crucial stage. Women often notice how their jeans fit a little tighter around the waist. Ah, the famous belly! Why? The mix of hormonal changes and loss of muscle mass, along with a metabolism that takes a vacation, contribute to this phenomenon.

How to deal with extra pounds?

Here is where healthy lifestyle strategies come to the rescue like superheroes. Dr. Jessica Shepherd tells us that protein is like Batman's Robin in this adventure. It helps maintain muscle mass and supports metabolism. A fun fact: consuming between 1.2 and 1.5 grams of protein per kilogram of body weight works wonders. So, a chicken here, some eggs there, it doesn't hurt.

But let's not forget fiber, the less popular cousin of protein. It aids digestion and helps control blood sugar. The Mayo Clinic suggests that women consume at least 25 grams of fiber per day. And where do we get this wonder? Fruits, vegetables, legumes, and whole grains, of course.

Exercise? Yes, please!

Moving is essential. At least 150 minutes of moderate activity or 75 minutes of intense activity per week make the difference. And let's not forget about weight lifting. Yes, those muscles need love too. Weight-bearing exercises not only strengthen the body, but also take care of our bones, which also feel the ravages of time.

Moreover, we must watch our consumption of added sugars. These are like those empty calories that invite us to the party, but bring nothing. Limiting sodas and sweets, and opting for healthier alternatives, can be key.

Sleep: the underestimated ally