Many changes occur in the body during menopause, and many women gain weight during this time.
But experts say incorporating regular light exercise may be one of the best ways to burn fat during perimenopause.
Speaking exclusively to GB News, Tori Hartline DC, MS explained that exercise such as walking, stretching and yoga can help your body get into fat-burning mode, and she explained that exercising after a meal may be the best time for menopausal women.
The experts said: “Keeping your body moving has numerous health benefits, including burning fat, reducing stress, reducing inflammation, regulating blood sugar levels, and improving physical fitness and mood.”
Yoga helps burn fat
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“For women experiencing menopausal symptoms, low-impact aerobic exercise is best. Exercise intensity is categorized into heart rate zones 1 to 5, with aerobic exercise falling into zones 1, 2 and 3 (50-85% of your maximum heart rate).”
“Examples include walking, yoga and light weight training. For accuracy, we recommend monitoring your heart rate with a heart rate monitor while exercising.
“Since aerobic exercise uses fat as its primary fuel source, walking is an effective way to burn fat and lose weight.”
Not only does aerobic exercise help you lose weight and burn fat, it also promotes overall health by “reducing stress-related activity of the sympathetic nervous system.”
Tori adds: “Studies have shown that just 30 minutes of aerobic exercise can significantly reduce stress-related brain activity, helping to reduce stress and regulate the nervous system.”
“In addition, aerobic exercise such as walking reduces inflammation by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls cortisol production.
“Lower cortisol levels lead to less systemic inflammation, which is a major cause of many modern diseases.”
Experts suggested that light physical activity soon after eating can also help manage blood sugar levels, which is particularly important during menopause.
She explained: “Exercising after a meal helps minimize blood sugar spikes and maintain stable insulin levels.”
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Experts recommended gentle weight training.
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“Even just two minutes of exercise can have an impact on blood sugar levels, preventing a midday drop in blood sugar and reducing the need for sugar and caffeine in the afternoon.”
“In addition, balanced blood sugar levels are important for hormonal regulation during menopause, so foods high in carbohydrates that cause blood sugar spikes and crashes should be avoided.
“These lead to a cascade of negative health effects, including inflammation, insulin resistance and, in women, hormone dysregulation.
“In contrast, a balanced diet that includes carbohydrates, protein and healthy fats slows digestion and helps maintain hormone levels.”
