Why Use Natural Menopause Weight Gain Treatment?
Our Menopause Expert Doctor at Almasi Skincare offers natural menopause weight gain treatment that does not use HRT (hormone replacement therapy) because the side effects of hormone replacement therapy include developing breast cancer, endometrial cancer, stroke, deep venous thrombosis, pulmonary thrombosis, breast pain, vaginal bleeding, gall bladder disease, bloating, nausea, diarrhea, headache, mood changes, muscle cramps, skin rash, itchy skin, hives, and allergic reactions.
Consequently, our natural menopause weight gain treatment does not use HRT. It uses nutrition, supplements and lifestyle modifications.
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What Causes Menopause Weight Gain?
Weight gain can occur during the menopausal period due to reduced estrogen levels, age-related slowing metabolism, genetics, reducing muscle tone, poor quality sleep, declining physical activity and other lifestyle factors.
Natural Menopause Weight Gain Treatment
To treat menopause weight gain naturally, do the following:
Exercise aerobically
A study found that increased physical activity was linked to decreased visceral adipose tissue (belly fat) accumulation. Therefore increase your physical activity by exercising regularly as you will lose belly fat. Studies have also shown that aerobic exercises can reduce body fat after menopause. Therefore engage in 150 minutes (2 1/2 hours) of aerobic exercise each week like walking and jogging. To get started, begin by walking for 10 minutes each day and build it up until you are walking 10,000 steps each day.
Strength train thrice a week
Studies have proven that resistance training done thrice a week can reduce body fat and increase lean body mass. Building muscles is very important as muscle burns calories even when you are resting. Therefore, do strength training or resistance training exercises which use free weights, resistance bands or your own body weight (eg. pushups, squats, pressups) 2-3 times a week.
Increase dietary fiber intake
A study found that soluble fiber intake was linked to decreased visceral adipose tissue accumulation. Therefore increase dietary soluble fiber intake if you want to decrease menopause belly fat. To do this consume legumes like beans, vegetables like Brussel sprouts, sweet potatoes, broccoli, and carrots, fruits like avocados, apples and pears, seeds like flaxseeds, chia seeds and sunflower seeds, nuts like hazelnuts, and grains likes oats and barley.
Take a fiber supplement
If you are not able to take adequate amounts of fiber from your diet, consider taking a fiber supplement.
We recommend Now Psyllium Husks Caps because they contain natural soluble fiber to maintain intestinal health and regularity. Psyllium swells upto 50 times its original volume when added to liquid and this bulking action helps it relieve constipation. They are unflavored. They are vegan, gluten-free, soy-free, corn-free, and non-GMO and kosher. The dose is 3 capsules taken with 8oz of a liquid 2-3 times a day. Each serving of 3 capsules provides 1.1 grams of dietary fiber (1.0 grams of soluble fiber and 0.1 grams of insoluble fiber). It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary omega 3 fatty acids
A study found that fish oil supplementation ( 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA)) increased lean mass and decreased fat mass.
Take an omega 3 fatty acids supplement
If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg.
We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Increase dietary probiotics
A study found that Lactobacillus gasseri BNR17 supplementation reduces visceral fat accumulation (belly fat) and waist circumference in obese adults. Another study found that women who took probiotic supplements (Lactobacillus rhamnosus CGMCC1.3724 (LPR)) had more weight loss that those who did not. Therefore increase your intake of yogurt with live cultures, buttermilk, kefir, miso soup, sauerkraut, kimchi, tempeh, kombucha, apple cider vinegar, sour pickles, soft cheeses, and sourdough bread.
Take a probiotics supplement
If you are not able to get adequate probiotics from your diet, consider taking a probiotic supplement.
We recommend Physician’s Choice Menopause Total Support Probiotic Supplement because it contains prebiotics, probiotics and botanicals that aid in digestive health, hormone balance, mood balance, and weight management during all stages of menopause. It contains 15 billion colony forming units (50B CFUs) of 5 probiotic strains to replenish the menopausal biome. It also contains black cohosh which provides relief from hot flashes, night sweats and mood swings. It also contains resveratrol which is an antioxidant that supports healthy aging, balanced mood and brain health. This probiotic for menopause symptom support is also 3rd party tested for purity and potency.
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Eat a high protein diet
A study found that persons who consumed a high protein diet had a lower BMI (body mass index) and waist circumference. Studies have also shown that people who eat at least 1 – 1.5 grams of protein for every kg of lean body mass have less belly fat than those who eat less protein. Therefore increase your intake of protein foods like meat, fish, eggs, dairy, legumes and nuts.
Eat a Mediterranean diet
Studies have shown that a Mediterranean diet can result in weight loss because it contains foods that are low in fats and low in calories. Therefore, eat Mediterranean Diet foods like fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil. Ensure that you also limit your intake of sugar, sodium, trans and saturated fats, processed carbohydrates and other processed foods.
Click on the link to learn more about the Mediterranean Diet
Click on the link to read about Weight Loss Smoothies
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Drink green tea
Green tea contains epigallocatechin gallate (EGCG) which boosts the metabolic rate and may help with weight loss. Therefore drink green tea every day.
Take a supplement with green tea
Menopace Plus is a great menopause supplement because each tablet contains 50mg of green tea extract in addition to other nutrients required for menopause. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 3200 for 56 tablets which are taken for 28 days.
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Avoid high calorie foods
Avoid high calorie foods like fried foods and sugary drinks like soft drinks, artificial juices, energy drinks, and sweetened tea or coffee. Ice cream and candy are other foods to avoid. Replace these high-calorie foods with nutrient-dense foods like berries (e.g. blueberries, strawberries, raspberries) and dark green leafy vegetables (e.g. spinach, kale, collard greens).
Stop smoking
A study found that stopping smoking can result in visceral fat loss and reduce the risk for developing heart disease and stroke.
To quit smoking click here to buy the ebook How To Stop Smoking Naturally
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Practice intermittent fasting
A study found that intermittent fasting when combined with calorie restriction resulted in weight loss and a reduction in the risk for developing heart disease. Intermittent fasting involves alternating periods of eating with periods of fasting. For example the 16/8 plan involves eating during an 8 hour period during the day while fasting for 16 hours. Intermittent fasting has numerous benefits like weight loss and improving insulin sensitivity. Therefore give it a try.
Follow the 1/4 rule
The 1/4 rule states that your plate should have 1/4 protein, 1/4 carbohydrates, 1/4 vegetables and 1/4 fruits.
Manage stress effectively
Manage stress effectively since it results in the release of the stress hormone cortisol which results in deposition of visceral fat and weight gain. Cortisol also increases the appetite and can result in “emotional eating” as the person attempts to soothe themselves. Therefore, practice relaxation techniques like deep breathing and meditation daily. Ensure that you also regularly engage in selfcare activities that improve your physical, mental, emotional and spiritual wellbeing like exercising, journaling, spending time in nature, getting a manicure, listening to music, connecting with loved ones, engaging in a hobby you enjoy, praying and meditating. Make sure that you also joint support groups so that you can connect with other women who are also going through menopause. If you need help, do not hesitate to consult a counselor.
Click on the link to learn about the best Stress Management Relaxation Techniques
Click on the link to learn about Selfcare for Stress Relief
Click om the link to learn about our Stress Management Workshops
Click on the link to visit our SelfCare Shop
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Sleep adequately
Studies show that inadequate sleep can cause weight gain by increasing ghrelin which is the hunger hormone that stimulates hunger and decreasing leptin which is the satiety hormone that signals satiety. This results in increased hunger. Sleep deprivation also increases cortisol levels which results in fat deposition especially around the abdomen. Therefore ensure that you get good quality sleep for at least 7 hours each night. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that your bedroom is cool, quiet and comfortable. Make sure that you also avoid blue light from phones, computers and television before bed and avoid scrolling on your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Avoid alcohol
Avoid alcohol since it also contains calories that can contribute to weight gain. Alcohol can also interfere with sleep and contribute to weight gain.
Keep a food diary
Keep a food diary as it will help you identify your eating habits so that you can change them for the better. Therefore, buy a notebook and record your meal times, portion sizes, unplanned snacking, alcohol intake, unbalanced meals.
Consume foods with phytoestrogens
Consume phytoestrogen-rich foods like the following since they act like estrogen in the body:
*Soy products like edamame, tofu, tempeh, miso, and soya powder
*Seeds like flaxseeds which contain the highest amounts of lignans which are phytoestrogens that act like estrogen in the body. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Sunflower seeds also contain phytoestrogens.
*Fruits which are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh fruits like apples, blackberries, blueberries, cranberries, grapes, peaches, pears, plums, pomegranates, strawberries.
*Vegetables that are rich in phytoestrogens include broccoli, cabbage, carrots, celery, collard greens, potatoes, spinach, sweet potatoes, and zucchini.
*Legumes like chickpeas, kidney beans, peanuts.
*Grains that are rich in phytoestrogens include wheat, rye, oats, and barley.
*Herbs that are rich in phytoestrogens include garlic and onion.
*Teas like black tea and green tea.
*Cow’s milk, yogurt and butter also contain phytoestrogens.
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Consult our Menopause Expert Doctor
Consult our Menopause Expert Doctor to discuss all your symptoms, rule out underlying conditions and create a personalized treatment plan that does not use HRT (hormone replacement therapy).
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