31 Dec , 16:42
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Even if you are around 45 years old, exercise regularly, and haven't changed your habits, the number on the scale may still be increasing. Vinaya Gogineni, a resident in Obesity Medicine at Vanderbilt University, and Anna Barton Bradley, an associate professor of medicine at the same university, explained what processes in the body are behind this phenomenon.
As reported by TUT.AZ with reference to The Conversation, studies show that metabolic changes in women begin several years before menopause. During this critical period, the body is significantly worse at processing sugar and carbohydrates, and the resting metabolic rate substantially slows down. As a result, weight can steadily increase, especially in the abdominal area, even with minimal changes to one's usual lifestyle.
Experts particularly emphasize that it is still quite possible to influence weight gain in your 30s and 40s. One of the key success factors is regular strength training. Specialists strongly recommend performing resistance exercises two to three times a week to preserve precious muscle mass and maintain an active metabolism, consistently increasing the workload.
An equally important component is protein in the daily diet. A sufficient amount effectively helps maintain muscle tissue, preserve the feeling of fullness much longer, and stabilize blood sugar levels. To significantly reduce the risk of age-related muscle loss, experts advise consuming 1.2 to 1.6 grams of protein per kilogram of body weight every day.
Quality sleep is also of great importance. Strict adherence to sleep hygiene and proper stress management help effectively control cortisol levels and hormones that directly affect appetite. The optimal duration of sleep for health is considered to be 7-8 hours every night.
Additionally, doctors strongly recommend discussing not only weight indicators but also body composition and overall metabolic health during annual preventive check-ups. Medical specialists advise consulting with a doctor in advance about the possible risks and benefits of hormone therapy during the challenging period of menopause.
