In menopause, metabolism slows down, muscle mass decreases and abdominal fat tends to settle. If food remains an essential lever to preserve balance, it is just as important to identify the foods to be limited to avoid the accumulation of visceral fat.
Menopause is an inevitable step for all people with ovaries. It is characterized by the cessation of the menstrual cycle for 12 consecutive months, preceded by a transition phase called perimenopause. These periods are marked by hormonal fluctuations. In particular a gradual decrease in estradiol, which affects metabolism and promotes fat accumulation, especially at the abdominal level.
This visceral fat, often difficult to eliminate, is not trivial. It disrupts blood sugar, lipid levels, blood pressure and increases the risk of developing metabolic or cardiovascular diseases. A suitable diet helps support the body in the face of these changes, limiting certain foods that promote inflammation, insulin resistance and fat storage. Here are the six categories to watch, depending on the site Health.
1) Foods and drinks rich in sugar
With the drop in estradiol, insulin sensitivity decreases. This can cause an increase in blood sugar levels and increased fat storage in the belly. Thus, excessive consumption of sweet food aggravates this phenomenon. Sweetness, desserts, sodas, packaged products … These foods increase the risk of glycemic disorder and harm the function of insulin. Reading the labels remains essential to monitor the added sugars.
2) The transformed and ultra-transformed foods
The slowdown in age -related metabolism and hormonal changes leads to a reduction in energy spent at rest and during daily activities. Continue to consume foods rich in calories but poor in nutrients inevitably promotes fat. Frozen pizzas, industrial cakes, sweet cereals, flavored yogurts, syrup fruits, smoked meats or snacks are often rich in refined sugars, saturated fats, salt and additives.
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3) Saturated fats
Menopause promotes loss of muscle mass and increasing body fat. This alters blood lipid levels and increases cardiovascular risk. High consumption of saturated fat can get this situation and harm insulin sensitivity. A study showed that a diet containing 25 % calories from saturated fats altered the function of insulin than a diet containing only 12 %. Fast foods, fries, oily meats, cream, cheese, butter, coconut or palm oil are to be consumed in moderation.
4) Foods rich in sodium
Estradiol acts as protector of blood vessels. Its decrease weakens the endothelium, these cells which regulate blood flow and blood pressure, thus promoting hypertension. Menopausal women can also become more sensitive to sodium. Which increases the risk of water retention. Chips, cold meats, sauces, canned, pickles, salted nuts or prepared dishes may contain large amounts of salt that is advisable to limit.
5) Refined carbohydrates
Refined carbohydrates, poor in fiber, nutrients and proteins, contribute to glycemic peaks and abdominal weight gain. The choice of these products to the detriment of complete cereals harms digestive, cardiovascular and metabolic health. White pasta and rice, industrial breads, pastries, sweet cereals, savory snacks are to be replaced as much as possible with fiber -rich foods to support the microbiota balance and limit weight gain.
6) Alcoholic drinks
Finally, alcohol, in addition to its deleterious effects on brain, liver, metabolic and cardiovascular health, is a source of empty calories. A single glass can add 100 to 300 calories to daily intake without nutritional benefit. In menopause, limit alcohol helps to better control its weight and reduce the accumulation of visceral fat.
