Perimenopause is a transition that begins several years before menopause. During this time, the ovaries begin to produce less estrogen.
Usually it starts when a woman is over 40, but in some cases she can start as early as 30 years.
Duration of menopause | Symptoms of Menopause | Perimenopause and weight gain | Unexplained weight gain during perimenopause | How to reduce weight gain in perimenopause
This continues until menopause, when the ovaries stop secreting eggs. The drop in estrogen production decreases in the last two years before menopause. They are also starting to experience the symptoms of menopause.
Duration of menopause
In most cases, it lasts an average of 4 years, but in some cases it can last only a few months or last for 10 years.
The condition ends when a woman stops having her periods for 12 months in a row.
Women may experience some of these symptoms during menopause.
- Breast tenderness
- Premenstrual pain syndrome
- Low sex drive
- Irregular periods
- Vaginal dryness or discomfort during sex
- Bit urinating while coughing or sneezing
- Frequent urination
- Trouble sleeping
- Mood Swings
Perimenopause and weight gain
Various causes contribute to weight gain during perimenopause. Extra pounds are very easy to obtain and require a lot of effort to lose them.
Even if you exercise a lot and often diets, it becomes difficult to lose weight.
Weight gain during menopause is very common and occurs in 80 percent of women going through this.
Perimenopause is a phase of life when major changes occur in your body and it is beyond your control. It gets really tense if you gain weight and you find it hard to lose it.
The fact is that weight gain due to this condition is completely different. This is the reason why it requires a different mechanism. The first thing to do is to understand what causes this weight gain.
Unexplained weight gain during perimenopause
1. Fat storage
Almost every woman experiences perimenopause. Changes in estrogen levels are one of the main reasons for this. During this time, the level of estrogen varies greatly and decreases compared to other hormones.
The body begins to fight due to changes in estrogen levels, and it becomes difficult for it to keep other hormones at a normal level.
Studies have shown that a decrease in estrogen levels during menopause causes an increase in fat accumulation, weight gain, and even obesity and related metabolic disorders, if not controlled. 
2. Belly fat
Fat on the stomach – the most common thing that happens at this time. If you are under stress or you have high blood sugar, this will only aggravate the problem.
With a change in mood due to hormonal imbalance, the level of stress also increases, which leads to the deposition of fat, especially in the abdomen.
Dr. Elissa S. Epel, Ph.D., psychology department at Yale University, conducted a study and concluded that bad mood and higher levels of stress due to the hormone cortisol are responsible for the accumulation of fat centrally around the organs. ,
It becomes difficult for the body to cope and creates an imbalance between sex hormones and fat deposition.
3. Poor food choices
Your previous food choices will surely affect you during this time. Wrong food choices cause many physiological problems such as hormonal imbalance, glucose intolerance and, ultimately, weight gain.
Unhealthy consumption of packaged foods with added salt, sugar and additives causes fluctuations in hormonal levels.
In addition, excess sugar intake is directly related to blood sugar levels and insulin levels. High consumption of processed foods will lead to insulin resistance.
This insulin resistance converts calories or excess glucose in the body into fat. As a result, there is an increase in weight.
4. Weight loss strategies can do more harm than good.
Perimenopause creates an imbalance in hormones, which leads to weight gain.
Adherence to a certain fashionable diet plan or a plan prescribed by an unauthorized, so-called nutritionist may worsen the situation. It will do more harm than good.
In addition, try not to expose your body to physical stress, as it is already struggling with hormonal stress and an imbalance in sex hormones.
How to reduce weight gain in perimenopause
As mentioned above, you must understand that your body will not lose weight if your hormone imbalance is not restored.
This cannot be done by reducing carbohydrates or doing more exercises.
1. An anxious mind can make problems worse for you.
Try to listen to your symptoms, as these are indicators. Accept the truth that the body is changing.
Spend time and energy taking care of your health, and you will be able to cope with difficulties without stress.
2. Try to keep healthy
Mentally and physically. This may solve your problem to some extent. Many women do not exercise regularly, and now is the time to start gradually.
Treat yourself to light exercises, and also include exercises with weight. Brisk walking is a great idea and ride a bikeAs well as swimming, it is also good for your heart.
Yoga or meditation is a good way to calm your mind and get rid of stress, strengthening your will and thought power.
3. Diet and nutrition
Try to identify foods that are insufficient in your body. Consult with a nutritionist or doctor and do the necessary tests.
Blood tests show that your body may be deficient in vitamin B12, which gives the body energy.
Include a good amount of protein from vegetable and animal sources, omega-3 fats from nuts and seeds, trace elements such as vitamins and minerals that adjust and regulate hormone levels.
Thus, it is helpful in reducing the weight that occurs during perimenopause and menopause.
4. Stop smoking
This is the right time, as smoking will do more harm than good for your body.
According to a study published in American Journal of Clinical Nutritionit can be seen that heavy smokers tend to have more weight than heavy smokers because they choose behavior that promotes weight gain. ,
In addition, the inflammation caused by smoking can lead to the formation of free radicals, which, in turn, cause oxidative stress. It also contributes to weight gain.
5. Sleep well at night.
Get into the habit of going to bed early. Make your bedroom a relaxed place where you can feel comfortable and sleepy.
Keep your phones and television outside your bedroom so you won't have trouble sleeping.
Bathing before bed can also calm your body and help you sleep well.
It will be a good idea if you reduce your caffeine intake and drink a cup of green tea instead. You will soon understand the difference yourself.
The use of natural therapy may also be helpful. It will bring your mind to the world. Try yoga, meditation or acupuncture, as this helps to relieve stress.
You must understand that perimenopause is a gradual process. You can only make the necessary changes in your lifestyle, instead of relieving stress and worrying about it. Accept changes to your body and try the above tips.
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