As women navigate the changes that come with perimenopause and menopause, it is crucial for them to prioritize their health and well-being. Dr. Zhaoping Li emphasizes the importance of taking an active role in managing one's body during this time of transition.
One key aspect of maintaining a healthy weight during perimenopause and menopause is focusing on diet. Dr. Li highlights the significance of adequate protein intake, especially as estrogen levels decline and muscle mass decreases. It is essential for women to consume high-quality protein daily to support their muscles and organs as they age. Additionally, reducing carbohydrate intake is crucial, as excessive carbs can lead to weight gain. Dr. Li suggests replacing refined starches with vegetables to decrease carb intake and increase nutrient intake.
In addition to diet, exercise plays a vital role in managing weight and body composition during menopause. Engaging in physical activity, such as hiking, that combines aerobic and resistance training can help women maintain muscle mass and boost their mood. It is important to look beyond the number on the scale and focus on body composition when evaluating progress.
For women who are struggling to prevent weight gain despite diet and exercise efforts, individualized approaches may be necessary. Dr. Li emphasizes the importance of exploring different strategies, seeking guidance from healthcare providers, and considering external factors that may be impacting weight management, such as stress, sleep issues, or gut health.
Overall, women in perimenopause and menopause should prioritize self-care, seek professional guidance, and be open to trying new approaches to managing their health. By taking an active role in their well-being, women can navigate this transition with grace and confidence.