16 March 2023
Have you been noticing your clothes are feeling tighter around the waist, thighs and arms despite cutting the sweet treats? So, what is going on, and is this a sign of the menopause?
Early in the perimenopause, which may even be 8-10 years before finally entering menopause, many hormonal changes start to occur, including a gradual drop in estrogens, a reduction in muscle mass, and increase in cortisol. These changes alone don’t cause us to put on weight. In some cases there are some genes that tend to make us gain weight more easily. However, the actual triggering factors in gaining weight are a lack of physical activity, chronic stress and lack of sleep.
The following tips will significantly help you keep your weight balanced and support your wellbeing:
During perimenopause and menopause, our bodies need to eat more healthy proteins. This means increasing lean meats, fish, eggs, lentils and beans.
Sugars should be cut, with a close eye on hidden sources such as fruit smoothies, juices and most protein bars. Swap the snacks and treats with pistachios, almonds and walnuts and plain yoghurt. Be mindful of alcohol and keep it down to a weekly treat of a glass of wine or beer.
Taking care of yourself and dedicating time to your own mental and physical health is key in weight management. If you are extremely busy with work and family, you may want to try allocating on your agenda a regular daily or weekly activity that you enjoy doing and commit to your plan. This may be meeting up with a friend, having a massage or a facial, helping your neighbour with gardening or even just walking in a park. Keeping this up will translate in an increased sense of wellbeing and reduced stress levels.
Keeping physically active on a daily basis also improves sleep, reduces the chances of cancer, heart disease, supports bone health and mood. Aerobic activity and weight-bearing exercises such as jogging and dancing are ideal in mid-life but, in order to have a beneficial effect, they should be of moderate intensity and never make you feel out of breath or exhausted. If you don’t feel like hitting the gym, then a brisk 30-minute daily walk will quickly show positive effects on your wellbeing and weight.
Dr Frontino treats women in perimenopause and menopause struggling with weight gain at the Menopause Clinic at the 25 Harley Street Clinic with Prof. Richard Mackenzie who is an expert in Weight management and Metabolic conditions. https://www.phoenixhospitalgroup.com/menopause-clinic-london/