The Menopause Transition

Menopause arrives when you haven’t had a period for 12 months and bring to an end the reproductive years.

This occurs usually in the early fifties, but this doesn’t happen overnight.

There’s a warm-up act called perimenopause, which can start in your mid-forties. During this prelude, your reproductive hormone levels fluctuate in an erratic way.

These hormonal swings come with an array of symptoms such as hot flashes, insomnia, mood disorders, headaches… the list goes on.

Why Do Some Women Gain Weight During Menopause?

There’s a common belief that menopause slows down metabolism, potentially leading to weight gain if you maintain your previous eating habits.

But the research is unclear about it, with some studies highlighting that metabolism remains relatively stable between the ages of 20 and 60.

Nevertheless, many women report weight gain during menopause, despite not changing their diets. So, what’s really going on here?

Oestrogen and the Shape-Shifting Act

The Effects of Menopausal Symptoms on Your Weight

Weight isn’t a one-dimensional game; it’s a multifaceted puzzle.

Genetics, physical and mental health, environment, and lifestyle all play their roles. Even a subtle shift in one of these variables can tip the scales. Now, during menopause, many of these factors are shifting.

Sleep

It’s no secret that sleep becomes a bit elusive during menopause. Around 22% of women in this phase report experiencing insomnia. Lack of sleep often leads to increased cravings for calorie-rich foods and can reduce motivation for high-intensity exercise.

Low Mood and Anxiety

While anxiety and stress may not be primary symptoms of menopause, they are commonly experienced during this life stage, especially with the added stressors of work, teenagers, or ageing parents.

These feelings can be exacerbated by menopausal symptoms, leading to episodes of overeating and a decline in motivation for self-care and exercise.

But it doesn’t have to be this way – weight gain shouldn’t be a fatality. You can take control and navigate through these changes with a few tricks up your sleeve.

How to Tackle These Changes Head-On

Embrace the Change

It’s time to embrace the shift. Instead of chasing a youthful body reminiscent of your twenties or succumbing to the unrealistic ideals often propagated on social media, embracing the fact that your body has changed can be liberating.

Focus on nourishing it, keeping it moving, ensuring it gets ample rest, and monitoring your health.

Make a commitment to your well-being, and let your body be your partner in living life to the fullest.

Small and Sustainable Changes for Big Lasting Impact

Leave those detox diets, meal-replacement shakes, and outlandish fitness goals behind. They might promise quick fixes, but they often lead to frustration and exhaustion, and any lost weight seems to find its way back swiftly.

The key is to cultivate a varied and nourishing diet, making sustainable, small changes that you can maintain. Choose one or two health behaviours to tweak and stick with them for three to six months.

Boost your plant foods

Make room for more fruits, vegetables, legumes, herbs, spices, nuts, and seeds into your diet. These foods provide essential nutrients, dietary fibre, and antioxidants, supporting various aspects of health.

Aim to fill half your plate with colourful vegetables, and diversify your choices. This will help with satiety, digestion, and menopausal symptoms.

Protein at every meal

Keep a regular intake of protein throughout the day to maintain muscle mass. No need for giant steaks; a palm-sized portion at each meal does the trick. Protein also keeps you feeling full for longer, reducing the urge to snack between meals.

Stick to the routine & don’t skip meals

Your body loves a schedule. Keep regular mealtimes, and don’t skip meals, as this can lead to increased fatigue, irritability, and eventually overeating.

If you’re not particularly hungry, opt for smaller portions rather than skipping a meal. Ensure your plate remains a balanced mix of veggies, protein, and grains.

Make movement part of your daily life

Stay active as much as you can. No need for gruelling workouts; choose activities you enjoy, whether it’s a leisurely walk, yoga, gardening, or a lively Zumba session.

Keep that body moving and feel the magic it creates. Staying active helps maintain muscle mass, boosts your mood, and improves sleep.

Even if you weren’t active before, it’s never too late to start and experience nearly instant benefits.

Other Nutritional Consideration for Menopause

During this chapter of life, your diet plays a crucial role, not only in managing weight but also in supporting your long-term health, especially bone and heart health.

Bone Health

Calcium becomes even more crucial during menopause. The recommendation? Aim for 1,200mg/day for menopausal women, slightly higher compared to the 700mg/day for adults.

Dairy products are a great calcium sources, but if they’re not your cup of tea, make sure your dairy alternatives are fortified with calcium (around 125mg/100ml) and aim for 3-4 portions a day.

Don’t forget to keep vitamin D on your radar with a daily supplement (10mcg or 400IU).

Heart Health