WEIGHT GAIN THROUGH THE MENOPAUSE
This is the Number 1 problem we hear from women through their 40s, 50s and 60s.
It can be really distressing, especially if you’re fit and already eat healthily. Unfortunately, even if you’ve been doing what you’ve always been doing, we can start to put on weight.
WHY IS THIS!?!
1. Over 40, our Basal Metabolic Rate (BMR) starts to slow down. This means that if we eat exactly the same amount of calories as we did when we were younger, we will start to gain weight.
2. We also start to lose muscle mass. Muscle works harder than fat to burn calories even when you’re resting, so the less muscle you have, the more likely you are to gain weight.
3. As we move into perimenopause, usually mid to late 40s, oestrogen production by the ovaries will fluctuate and gradually decline. As we still need a certain amount of oestrogen, the body has a back up plan! The adrenal glands are programmed to take over the process and release a small amount of oestrogen to keep us going. However, the adrenal glands also produce our stress hormones, cortisol and adrenaline. If you’re very stressed, they are far too busy producing these, to have time for the oestrogen too! So the body moves on to Plan C... which is to encourage the storage of fat around the middle. Fat cells in this area are able to store oestrogen, so the body sets up a fat storage system to house and hold onto any oestrogen it can find. If you continue to be stressed, it will become really hard to lose that weight.
4. Still related to stress... high levels of cortisol actually trigger the body to store fat, and also break down muscle instead of fat when exercising.
5. Many women find they exercise less due to other menopause symptoms they’re experiencing. Fatigue due to interrupted sleep, low body confidence, and a weakened pelvic floor may stop women exercising as much at a time when we really need to keep our exercise levels up!
6. Comfort eating can ramp up due to even more menopause symptoms like low mood, anxiety, lack of sleep again.
7. Poor sleep is a factor on its own, as it disrupts the hormones that govern appetite, making you more likely to overeat and snack the next day.
8. Alcohol! This is a biggie... we love a glass of wine, but we can feel our livers don’t anymore. Our livers actually start to shrink slightly as we get older. It just can’t process alcohol like it used to, which is why hangovers get worse, and the sugar in the alcohol is quickly stored as fat.
WHAT CAN WE DO TO CONTROL OUR WEIGHT THROUGH AND POST MENOPAUSE?
1. Follow a blood sugar balancing approach to eating. Some people do well on intermittent fasting, but from our experience of working with clients, most women over 40 do not do so well on this. It can really mess around with our blood sugar levels and insulin resistance as we get older.
Balancing our blood sugar levels really helps to balance our hormones, moods, energy levels and cravings. So eat regularly. Some people do well on 3 meals a day. Others need a snack in between meals. Eat slow releasing carbs and protein for each meal or snack. Cut out sugary, processed foods. Obviously, if intermittent fasting works for you, then great. Everyone is different.
2. Watch your portion sizes! As we saw above, our metabolisms slow down, so unless you’re an athlete, we need slightly less food than we may have done a few years ago. Try using a slightly smaller plate, or even a side plate, for your main meals. We don’t NEED as much food as we consume. And doing an hours exercise class is not an reason to eat a lot more!
3. Think about what’s on your plate. We need proteins and carbs, but probably not as much as we think. Try and plan your meals like this:
4. We need healthy fats, so have small amounts of nuts, avocado, seeds, olive oil, as they contain good levels of mono and polyunsaturated fats, which in the right balance with the foods above, will speed up your metabolism, support brain and heart health, balance your hormones and keep your skin healthy. Watch your portion sizes of these though: 1/2 avocado, a handful of nuts and seeds, and a tablespoon of olive oil are enough per day.
5. Work on your relationship with food! It’s not the enemy, it is your friend! Whole grains, fresh fruit and veg, lean proteins are our life giving source for energy, balanced hormones, health and vitality. Be excited about feeding your body with fresh, organic produce regularly through the day in small portions.
6. Quick fix fad diets, starving yourself, and endlessly counting calories may produce weight loss initially, but they don’t work long term... they’re just not sustainable. Stick with the blood sugar balancing approach, and be patient, and consistent, and enjoy nourishing your body with energy giving foods.
7. Alcohol and sugar, unfortunately, are not your friends through the menopause and beyond... Our livers actually shrink a little as we get older and just can’t process these like it used to. So think of it as being kind to our livers, and try and cut down, or cut these out completely.
8. Regular exercise is so important as we get older! It helps lower our cortisol (stress hormones) which, if too high, can trigger the body to store fat. It also helps boost our metabolism, keeps our heart pumping, our brains clear, and keeps our muscles and bone density strong.
Aim for 5 hours of exercise per week to include energetic walking, interval training, resistance work with weights, body weight, and cardio exercise, which all promote fat burning. 2.5 hours of that should get you breathless enough so that you can talk, but probably couldn’t sing!
9. On the flip side of that, manage your stress levels... don’t overstuff your diary so you’re running around like a headless chicken.
Schedule in relaxation time for yourself to take an Epsom Salts bath, do some meditation, have a massage, do some journaling.
High cortisol levels can really trigger the body to hold onto excess weight, so this point is SUPER important. We’ve seen clients let go of unwanted weight just by adding in some meditation and relaxation to their schedules.
10. Drink plenty of water, 2 litres a day if you can. We can often think we’re hungry, when we’re actually just thirsty, so grab some water before you grab a snack, and you’ll probably find the craving goes.
11. Sleep is also one of the most important things to get enough of to help manage our weight. When we don’t get enough, it interferes with our hunger hormones, ghrelin and leptin, so we’re more likely to have cravings and snack the next day. So give yourself a treat, and have an early night.
Remember if you need extra support and guidance through the menopause sign up to our mailing list and …
Please don't suffer through the menopause alone. Millions of women are feeling the same way.
Dr. Clare & Sara x