It’s no secret that weight gain is a common issue as we age. For both men and women, metabolism peaks around age 20 and begins to drop significantly after age 60. But for women, menopause adds an extra challenge to the mix. Hormonal changes can compound the issue and make it even more difficult to maintain a healthy weight. Hormonal changes during perimenopause and menopause can promote the storage of visceral fat—fat that accumulates around the belly and is linked to negative health outcomes such as insulin resistance, type 2 diabetes, and heart problems. 

It can feel like a pretty rotten deal, but don’t despair – there are steps you can take to prevent menopausal weight gain and even shed some extra pounds if needed. Many women find that a few simple adjustments to their lifestyle can make all the difference. So, don’t let menopause get you down! With a little bit of knowledge and a lot of self-care, you can maintain a healthy weight and feel your best during this phase of life. Here’s how:

Prioritize Muscle Mass

As we age, our bodies naturally lose muscle mass, which can lead to a slower metabolism. But here’s some good news: you can give your metabolism a boost by lifting weights. Weight training is one of the best ways to increase muscle mass and rev up your metabolism, which means you’ll burn more calories even while you’re resting. But that’s not all: weight training also has another important benefit for women in menopause. It can help support bone density and prevent bone loss, a common issue as we age. So, by prioritizing weight training, you’re not just building muscle; you’re also protecting your bones and reducing your risk of osteoporosis. You’re busy, and sometimes it can be tough to fit everything into your schedule. But if you have to choose between cardio and weights, choose the weights. Weight training is a time-efficient way to boost your metabolism, increase muscle mass, and protect your bones. So, grab those dumbbells and start pumping iron! Your body will thank you for it. Get started with this medicine ball workout for strong, sculpted arms.

Get Plenty of Sleep

Did you know that getting plenty of high-quality sleep can help you maintain a healthy weight? It’s true! When you get enough sleep, your leptin and ghrelin hormones stay in balance, which helps your brain understand when you’re hungry and when you’re full. But if you don’t get enough sleep, these hormones can get thrown out of whack, leading to excessive hunger and trouble recognizing when you’re actually full. Unfortunately, most women experience hot flashes during menopause, which can make it difficult to get a good night’s rest.  But fear not – there are steps you can take to improve your sleep quality and keep your hormones in check, even if you’re experiencing hot flashes or cold flashes.

• Swap out synthetic bedding and sleepwear fabrics for breathable material, such as linen, cotton, bamboo, or wool
• Take a hot bath or shower 2 hours before bed
• Go to bed at the same time each night
• Sleep in a dark room
• Turn on a fan or run your A/C 
• Avoid caffeine and heavy meals in the hours before bedtime
• Avoid blue light from screens (no cellphones in bed!) for an hour or two before bed

So, don’t underestimate the power of a good night’s sleep! By prioritizing restful sleep and making a few simple changes to your sleep environment, you can improve your hormonal balance and maintain a healthy weight during menopause.

Focus on Clean, Healthy Meals

If you want to maintain a healthy weight during menopause, one of the most important things you can do is adjust your diet and create healthy habits as soon as possible. The key is to focus on clean eating – but don’t worry, it doesn’t have to be complicated. “Clean eating” is less about counting calories than choosing whole, nutritious foods. Aim for lean proteins, unrefined carbohydrates, and plenty of fresh, green veggies. Limit your sugar intake and avoid processed foods in favor of natural choices that are less refined.

Eating whole, unprocessed foods such as vegetables, fruits, and legumes can also help balance hormones.

Cooking healthy meals can feel intimidating, especially if it’s an area where you’ve struggled in the past. But don’t stress! There are plenty of resources out there to help you get started. Consider taking a cooking class or watching a few YouTube videos to learn how to prepare and season delicious meals from scratch. Not only will you end up with the know-how to create healthy meals at home, but you’ll also gain the confidence to host parties and entertain in a way that supports your waistline without sacrificing the valuable mental health benefits of a healthy social life. So, get creative in the kitchen and start fueling your body with clean, nutritious foods.

Stop Stressing

If you’re trying to maintain a healthy weight during menopause, one factor you might not have considered is stress. Whether you’re a stress eater or not, chronic stress can still lead to unexpected weight gain. One of the main culprits is cortisol, a hormone released in response to stress. While cortisol is a normal stress response, it can wreak havoc on your waistline over time. In addition, chronic stress can increase your risk of depression and anxiety, which can also contribute to weight gain and compound stress issues.

So, what can you do to control stress and minimize cortisol-related weight gain? One powerful tool is meditation. By making meditation a habit and practicing mindful breathing for just a few minutes each day, you can reduce stress levels and cultivate a sense of calm and serenity. For many, meditation can seem intimidating or difficult, but don’t be discouraged. There are plenty of resources out there to help you get started, whether it’s a guided meditation app or a local meditation group. 

Another way you can mitigate stress-related weight gain is by supplementing with adaptogens—herbs used to help your body better withstand the physical effects of stress. Adaptogenic herbs such as Rhodiola (Rhodiola Rosea), Ashwagandha (Withania Somnifera), and Ginseng may help you stress less over time. By prioritizing stress reduction, utilizing adaptogens, and making meditation a part of your daily routine, you can support your mental and physical health during menopause and beyond.

Prepare Early 

If you’re worried about menopausal weight gain, here is some good news: you can get a head start on beating it by laying the groundwork well before you hit menopause. 

Most women experience physical and hormonal changes 4-8 years before menopause begins in a pre-menopausal phase known as perimenopause. There’s no time like the present to start implementing healthy habits. By watching your diet, managing stress, prioritizing sleep, and exercising regularly in the years leading up to menopause, you’ll be way ahead of the game and prepared for an easy transition.