Managing weight gain in perimenopause and menopause

05/08/23

Managing weight gain in perimenopause and menopause

Despite no changes to lifestyle, movement or diet, its common for women to notice an increase in their weight or a change in their body shape during perimenopause and menopause.

Some reasons for midlife weight gain include:

Declining level of oestrogen
Poor Nutrition habits
Lack of resistance training
Increased stress levels
Lack of sleep

While it is important to be aware of weight gain, it is essential to be kind to yourself and your mental wellbeing during this time. Understanding that there could be more at play than a simple change in your diet and exercise habits. Hormones and sleep can play a key role in weight management.

Considering these six contributing factors that can affect your weight can assist you with managing weight gain and beginning to understand the holistic picture of your health.

Oestrogen

A decline of oestrogen during perimenopause and menopause can lead to weight gain, as lower insulin can lead to reduced insulin sensitivity. Treatment with Oestrogen Therapy, along with lifestyle changes, can help reduce weight increase.

Stress

While stress does not directly make you gain weight, our stress hormones can contribute to insulin resistance. Reducing stress in your life and allowing yourself time to rest and repair is essential to your physical health.

Movement

Exercise is a form of physical stress, so in some circumstances, high intensity workouts could be causing more harm than good. It’s important to find what works best for you and doing something that you genuinely enjoy, whether this be walking along the beach, pilates, swimming, riding your horse, playing golf or simply gardening.

Food

A key to optimising health during perimenopause and menopause is ensuring we’re eating foods rich in healthy fats, omega 3 and antioxidants, while cutting out unnecessary, excessive consumption of foods that are of no benefit to our bodies. If you’re struggling to create healthy eating habits, it can be beneficial to see a specialist dietitian.

Sleep

Sleep disturbance and insomnia is more common in women and can be exacerbated during perimenopause and menopause. A lack of sleep causes an imbalance of hunger hormones Ghrelin and Leptin, which can lead to weight gain.

Time

Studies have shown that the timeframe in which we eat can impact weight gain. Time restricted eating can be the solution to this, as eating outside of daylight hours can lead to weight gain. Eating within a 12 hour window can be beneficial for weight maintenance and shortening the timeframe to 8-10 hours if weight loss is the goal.

Mindset

Ensuring we have a healthy relationship with our body and the food we eat is essential to living a quality life during perimenopause and menopause. Practising mindful eating, keeping a food journal, and seeking support if you need it, are all good ways of improving this relationship.

Learn more about the pillars of hormone wellness and wellbeing here.