Middle-aged women's diet, 'muscle recovery' is the point
Hormonal changes reduce muscle strength and increase abdominal fat… Increase your protein intake and combine strength training with aerobic exercise
When you reach middle age, you gain a lot of weight and you don't lose it well. I gain weight even if I don't eat, and I'm upset that I can't lose weight even if I exercise. As summer approaches, interest in diet is hot in all generations, but in particular, middle-aged women require more sophisticated management.
According to the National Health Insurance Corporation health checkup statistics (2018), the obesity rate of men was higher in the age group under 64, but as the age increased, the obesity rate in women increased and the obesity rate in men decreased. rate reversed the male obesity rate.
In the case of women, the risk of becoming obese is high due to an increase in body fat according to changes in female hormones before and after menopause, and it is statistically proven that fat accumulates more easily with age.
Misook Kim, head of the family medicine department at MizMedi Hospital, said, “Female hormones have the effect of dissolving abdominal fat, but as female hormones decrease, abdominal obesity occurs and muscle strength decreases, which leads to a decrease in the basal metabolic rate. In addition, female hormones have the effect of preventing arteriosclerosis by dilating blood vessels and improving the function of blood vessel cells. In addition to this, this preventive effect is reduced, and abdominal obesity and muscle strength decrease are accompanied by other cardiovascular diseases such as hypertension and diabetes. The incidence may increase.” “For middle-aged women, more thorough management is required after menopause.”
Also, “Unlike female menopause, in which symptoms appear rapidly before and after menopause, in men, the menopause progresses slowly and often goes unnoticed. It is accompanied by an increase in body fat, including an increase in fat mass.”
In order to live a healthy middle age, it is important to create good habits. One small lifestyle habit determines the health of middle-aged and old age. It is necessary to ingest nutrients evenly through the right eating habits, and regular wake-up, meal, work, and bedtime are also essential conditions for health. In addition, it is a good habit to spend a healthy old age to do aerobic exercise such as walking, running, and swimming together to increase basal metabolic rate, consume fat as an energy source, and improve cardiorespiratory function by properly combining strength training.
Mi-sook Kim, head of the family medicine department, said, “In order to treat obesity, regular exercise and diet control are the most important, and it is important to know your body condition accurately and follow a diet. Because exercise and diet must be adjusted according to each person's physical ability, treatment is needed while setting goals through consultation with a specialist rather than excessive dieting."
Also, “For patients with lean muscle loss, the goal is to increase muscle mass. If you don’t eat a lot, you should maintain your existing diet and eat enough protein while doing light muscle exercise and walking-focused exercise. If you are obese, reduce your overall calorie intake. It is necessary to reduce carbohydrate intake, but increase protein intake, which is used as a muscle material, while performing aerobic exercise to improve muscle exercise and cardiorespiratory function.”