Weight & Nutrition

HINGLISH TRANSLATION

Main perimenopausal hoon, aur mera pet jelly ki tarah ho raha hai. Kya exercise se mera body tighten hoga?

Yeh bilkul aam hai ki perimenopause ke dauran body composition mein badlaav aata hai, jisme tummy ke aas-paas zyada fat deposit hone lagta hai. Is samasya ke do pehlu hain - pehla hai visual, jo aapne bataya hai aur jo "jelly" feeling deta hai. Dusra hai ek gehra masla. Yeh body composition ka badlaav visceral fat ka indicator ho sakta hai, jo dil ki bimari aur diabetes se juda hai.

Achhi baat yeh hai ki isse jaanchne ke liye aapko koi fancy machine ki zaroorat nahi hai. Aap ghar par ek simple cheez kar sakte hain: apne waist ko sabse patle point par aur hips ko sabse wide point par measure karein, phir waist measurement ko hip measurement se divide karein. Aurton ke liye, healthy waist-to-hip ratio 0.85 ya…

Striking a balance between your protein and fibre intake is key to staying healthy at perimenopause and menopause.

Some of the foods that are rich in protein, have little fiber. For eg eggs, milk and meat - have great protein but they have ZERO fiber. 

But foods like lentils, chickpeas and beans are great sources of both - protein and fibre.

#menopausewize #menopause #perimenopause #nutrition #menopausenutrition #protein #fiber #fibre #balanceiskey #womenover40

Fiber supports almost every system of the human body and is even more important at menopause. Why? Because it can also help in regulating our hormones 

and may even reduce some of the symptoms of menopause. PMID: 35983178

In general, 14 gm of fibre for every 1000 calories consumed per day is recommended. PMID: 35807822

So, if you consume 2000 calories, you need around 28 gm in the day.

Homework for you - Head on to google or any online calculator and look for the fiber content in 

• one cup of cut lettuce

And the answer is between 1.2 to 2 gm per kilo body weight. Where you fall in this 1.2 to 2 range depends on your activity. So, if you are someone who is sedentary - which I seriously hope you aren't - your protein requirement is closer to 1.2gm per kg body weight and this is the minimum to just prevent muscle loss. But if you are someone who is active and lifts weights 3 to 4 times a week - which you should be - your minimum requirement should be 1.6 and can go up to 2gm per kg body weight.

This number is of course a rough estimate but some good online calculators can give you a number that is more specific to your age, height, and weight. Also, I find using an app or an online calculator to figure out how much protein one is consuming is…