Methods to prevent weight gain during menopause and key aspects of obesity prevention and social health education

82. How to prevent weight gain during menopause?

Middle-aged women are prone to weight gain during menopause, mainly for two reasons: First, people's activity levels and energy consumption decrease as they get older; second, gonadal function begins to weaken during menopause, and sex hormone secretion decreases, while hormones play a role in fat metabolism and preventing hyperlipidemia; third, improper diet, such as some middle-aged women's fondness for sweets and snacks.

So, how can middle-aged people prevent weight gain during menopause?

(1) Control calories and arrange meals reasonably.

Three meals a day should be arranged reasonably, and foods that are difficult to digest, such as meat, should be eaten less.

Reduce staple foods and increase vegetarian and vegetable foods, such as kelp and other fiber-rich foods. Avoid going to bed immediately after dinner and do not eat snacks.

(2) Eat vegetables and fruits regularly.

Vegetables and low-sugar fruits are high in fiber and low in calories.

Fiber provides a feeling of fullness, which can reduce food intake and energy accumulation, and can also lower blood lipids.

(3) Do not eat or eat less animal offal.

Because animal organs contain not only fat but also high levels of cholesterol, they should be eaten separately from meat and vegetables to reduce fat synthesis.

(4) Eat less salt and consume vinegar in moderation.

(5) Drink tea in moderation.

Tea contains chemical components such as caffeine, inositol, and folic acid.

These components can increase gastric juice secretion and regulate fat metabolism.

Oolong tea, in particular, has a good effect on breaking down proteins and fats.

Furthermore, because tea can regulate fat metabolism and lower blood lipids and cholesterol, regular tea consumption can help with weight loss.

(6) Eat hawthorn regularly.

Modern medical research shows that the triterpenoids and flavonoids contained in hawthorn have certain effects on strengthening and regulating myocardial function, increasing the amplitude of ventricular and atrial contractions and coronary blood flow, as well as lowering serum cholesterol, lowering blood pressure, promoting diuresis, and lowering blood lipids. Therefore, eating hawthorn regularly is beneficial for weight loss.

Of course, in addition to dietary control, middle-aged people should also participate in appropriate physical exercise, which is essential for controlling weight gain or losing weight.

83. What is the key to preventing obesity?

The key to preventing obesity is long-term social health education and early detection and treatment of obese patients.

According to foreign reports, a study on the impact of long-term social health education on body mass index (BMI) found that among 122,800 residents in two cities who received six years of social health education, compared with 192,500 residents in two cities who did not receive the education, the former residents did not show a significant increase in BMI, and their cardiovascular disease risk factors such as hypertension, blood cholesterol levels, resting heart rate, and smoking rate were significantly lower. This suggests that long-term health education and weight control have significant effects on hypertension, hyperlipidemia, and cardiovascular disease.

Early detection of obesity requires screening at all stages of life, including newborns, infants, toddlers, primary and secondary school students, adolescents, adults (pregnancy and perinatal periods), menopausal women, and the elderly. Regular measurements of weight, height, intelligence, blood pressure, and ultrasound scans should be used as standards for assessing the health of children and the elderly. Obese children should be actively supported by their families and schools for joint prevention and treatment.

Weight and height should be considered important indicators in the examination of middle-aged and elderly people to achieve early diagnosis, prevention and treatment of obesity.

84. What are the key points of long-term social health education for obesity prevention?

The focus of long-term social health education should be on reasonable dietary guidance and lifestyle changes, as well as specific measures for market-based commercial supply.

Dietary intake should be carefully monitored to ensure that the energy and nutrient supply in food meet the standards, so that the intake and expenditure of calories are in a relatively balanced state.

It has been reported that a large number of family members are obese because one-third of them consume less than the average amount of calories.

When there are family members with abdominal obesity, hypertension, cardiovascular and cerebrovascular diseases, it is even more important to promote a reasonable diet and pay attention to strengthening physical activity in order to eliminate obesity and maintain an ideal weight.

Lifestyles are also constantly changing with economic development, and business negotiations and various meetings are now often held at banquets.

Overeating, drinking alcohol, and especially late-night snacks often lead to obesity.

They travel by car when going out, and their main leisure activities are watching TV, playing cards, and playing chess when they come home. They rarely engage in outdoor activities and physical activities.

Excessive homework and lack of time for physical exercise are unhealthy lifestyle factors that contribute to obesity among primary and secondary school students.

This must be thoroughly corrected.

Commercial supply plays a vital role in the prevention and control of obesity.

Overseas markets sell menu-style meals, with food packaging indicating the ingredients and calorie content, making it convenient for consumers to choose. This is especially useful for obese patients, as it can eliminate their negative fear of food and increase their confidence, representing a form of free self-education.

According to reports, obese individuals who choose low-calorie, high-nutrient foods can lose 0.75 kg per week, and then 0.5 kg per week thereafter. The main goal is to reduce body fat while ensuring nutritional needs are met.

As my country's socialist market economy develops towards a legal framework, if the commercial sector and the health and epidemic prevention department work closely together to standardize all commercially available foods, restaurant dishes, and snacks, provide information on the calories provided by food to help consumers make informed choices, abolish unreasonable food advertising, and provide health education on obesity, it is possible to achieve the goal of preventing and controlling obesity.