Menopause marks a significant transition in a woman's life, typically occurring between the ages of 45 and 55. It brings about various physical and hormonal changes, with weight gain being one of the most common and frustrating aspects. So, let’s look into the reasons behind menopause-related weight gain and some practical advice on how to manage weight during this phase of life.
Why Weight Gain Occurs During Menopause
Hormonal Changes: The decline in Estrogen levels during menopause can contribute to weight gain. Estrogen helps regulate body weight, and with its decrease, the body's metabolism slows down, leading to increased fat storage.
Aging: As we age, our muscle mass naturally decreases, which lowers our resting metabolic rate. This means fewer calories are burned during periods of rest, making weight maintenance more challenging.
Sleep Disturbances: Many women experience sleep problems during menopause, such as insomnia or sleep apnea. Poor sleep can lead to increased levels of the stress hormone cortisol, which is linked to weight gain.
Lifestyle Changes: Reduced physical activity and dietary changes can also contribute to menopause-related weight gain. As energy levels and motivation decrease, it's common for physical activity to lessen, which can impact weight.
Strategies for Managing Weight During Menopause
Adopt a Nutrient-Rich Diet: Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains. Limit the intake of processed foods, sugars, and high-fat foods. Incorporating foods like natural non-processed soy such as edamame, tofu, tempeh. flaxseeds, and other phytoestrogens may help manage hormonal fluctuations.
Increase Physical Activity: Regular exercise is crucial. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercises on two or more days a week.
Manage Stress and Sleep: Enhancing sleep hygiene and finding effective stress management techniques like yoga, meditation, or deep breathing can help regulate cortisol levels and support weight management.
Consider Professional Guidance: Consulting with a healthcare provider or a health coach who specializes in menopause management can be beneficial. We can give guidance and support that can help manage symptoms and help with weight management strategies.
Stay Connected: Joining support groups or workshops focused on menopause and weight management can provide additional motivation and understanding. Engaging with peers going through similar experiences can be immensely supportive.
Join our Menopause evening now on the 25th of June where we will talk all things menopause & healthy living in our interactive and fun workshop with 3 experts within the health and wellness field with over 25 years of experience between us.
Location: Il Passaggio, District 7, Jumeirah Park
Price: 195dhs
To Register: +971551529612
The What Women Want Team:
Maria Monem, Holistic Nutritionist & Weight loss coach specializing in Hormones, Gut Health & Emotional Eating.
Andrea Dowds, Personal Trainer and Nutrition Advisor with 16 years of experience coaching women from all around the world.
Jill Tidman, Certified Personal Trainer and Cancer Exercise Coach.
Register today!
What Women Want...Be the best version of yourself.
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