Menopause often presents women with challenging symptoms, with hot flushes and weight gain frequently cited as the most difficult to manage. The physiological changes during menopause, such as decreased oestrogen production, contribute to increased fat storage, particularly around the abdomen. Additionally, age-related factors like muscle loss and a slowing metabolism can complicate weight management. Symptoms such as stress and poor sleep can further exacerbate weight gain through hormonal imbalances.
So what can YOU do…..
- Focus on a nutrient-dense diet rich in:
- Protein (think nuts/seeds particularly flax/linseed, meats, eggs, avocado, quinoa, legumes, some dairy if suitable)
- Healthy fats (olive oil, nuts/seeds, avocado, fish, chia seeds)
- Fibre (greens, oats, psyllium, sweet potato, green bananas, legumes, chia seeds, avocado etc)
- Engage in regular exercise, including:
- Strength training (yep…start with small hand weights or even cans of beans from the cupboard!!)
- Enjoyable physical activities (dancing, swimming/aquarobics, walking…)
- Manage stress through:
- Mindfulness techniques (meditation, grounding, music, drawing/colouring….)
- Social support (catch up for cuppa/lunch, do a fun class with a friend, gardening group etc)
It’s equally important to maintain a positive body image during this transitional period, embracing changes as a natural part of aging. By focusing on your holistic health and wellbeing, not just the number on the scales, throughout menopause, you can build a positive relationship to your body that will continue to serve you well through the years to come. Go ahead…buy that dress you’ve had your eye on….feel beautiful!
Understanding the reasons behind menopause-related weight gain and implementing supportive lifestyle changes can help women navigate this phase with greater ease and confidence.
For personalised guidance, book an appointment with us today!