Controlling your weight during menopause

YOU ARE eating and exercising as you always do, yet you find yourself gaining weight, especially around your midsection. You are now very concerned about what is going on with your body.

For women in their 40s or 50s, these are likely signs that their body is transitioning to menopause. It is common for those entering this natural stage of life to gain weight and belly fat and experience other bothersome symptoms. These symptoms include difficulty sleeping, interruptive night sweats, hot flashes, vaginal dryness that causes pain during sex, urinary tract infections, irregular periods, depression, thinning hair, mood swings, and more.

While all of these symptoms can impact quality of life, one of the most frustrating symptoms is often the weight gain.

According to Natalie Murray, health coach, weight gain is typically the worst during the onset of menopause, known as perimenopause. “During perimenopause, you will still have a menstrual cycle. However, it may be changing and accompanied by symptoms like hot flashes, mood swings and weight gain,” Murray said.

These symptoms, she said, can start up to seven to 10 years prior to menopause and are due to hormonal fluctuations in the amount of estrogen and progesterone your body is producing. Those fluctuations in hormones, along with other factors, can result in rapid weight gain.

“The decrease in estrogen and progesterone, along with ageing in general, triggers metabolic changes in the body. One change is a decrease in muscle mass, resulting in fewer calories being burned. If fewer calories are being burned, fat accumulates. Genetics, lack of sleep and a sedentary lifestyle play a role as well. It can be a vicious cycle. We lose muscle tone and accumulate more fat as our metabolism is slowing down, contributing to more weight gain,” Murray said.

The good news, she said, is that there are ways to help minimise weight gain and other symptoms during menopause.

• INCREASING ACTIVITY

Regular exercise is an excellent way to promote weight loss and overall physical health. Many people experience decreases in muscle tone as they get older, and a loss of muscle tone can cause an increase in body fat. Exercise is a key way to build muscle and prevent age-related muscle loss. A combination of aerobic exercise and resistance training will help reduce body fat and build muscle.

Menopause-related weight tends to settle around the abdomen. If you are already active, you may find it easier to increase your activity. Here are some ways to build more activity into the day:

• Do yard work, such as gardening;

• Take a dog for a walk;

• Park farther away from the building entrance;

• Take the stairs instead of the elevator;

• Stand up to take phone calls;

• Go for a walk or get another type of exercise at lunchtime.

• EAT NUTRIENT-RICH FOODS

You can replace saturated fats with healthful fats, such as avocado.

To lose weight, you need to consume fewer calories than you use up. Making dietary changes is a key part of losing weight. Healthful, nutrient-dense foods should be the basis for all meals and snacks. Your diet should contain a variety of colourful fruits and vegetables, whole grains, and lean sources of protein.

You should make a point to eat:

• A variety of fruits and vegetables;

• Lean protein from beans, fish, or chicken, for example;

• Whole grains in bread and cereals;

• Healthy fats, such as from olive oil or avocados;

• Legumes;

• Avoid processed foods and those containing high amounts of trans or saturated fats.

• MAKING SLEEP A PRIORITY

Getting enough high-quality sleep is vital for maintaining a healthful weight and overall health. Low-quality sleep can lead to weight gain. Research has linked sleep disturbances to ageing processes and metabolic disruption during menopause. Alteration in sleep quality and circadian rhythms can affect appetite hormones, body fat composition, and energy expenditure. In addition, symptoms such as hot flashes and night sweats can disrupt sleep. Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain.

• GETTING HELP FROM FRIENDS AND FAMILY

Having the support of family and friends is an integral part of weight loss. Having a workout buddy, for example, can help you stay motivated to exercise. Some people like to track their progress on social media, which can help with accountability.

• MAKING LIFESTYLE CHANGES

The key to keeping weight off is to maintain healthful habits in the long term. Fad diets tend to result in short-term weight loss, while adopting healthful habits, including cooking routines and getting regular exercise, are more likely to result in long-term effects.

If you have concerns about your weight or symptoms of hormonal fluctuations, you should speak with a doctor about an appropriate treatment.

Natalie Murray, along with Nicky Clarke, life coach, launched a weekly webinar series called Menopause Mondays in May 2024. Murray was one of the speakers at Menopause Mondays Goes Live (On Saturday) at the Terra Nova All-Suite Hotel.

keisha.hill@gleanerjm.com