What Are The Best Foods To Eat During Menopause
Another thing to consider is drinks. Drink alcohol in moderation, within government guidelines, says Dr Mukherjee. The effects of alcohol on your skin can leave lasting damage, and to much drink will also cause weight gain and hormonal disturbances.
Tea and coffee are OK in the daytime. However, to avoid nocturnal trips to the loo, drink more fluid earlier on and less in the evening. This will reduce your need to pee at night.
Pastries and caffeine can worsen menopausal symptoms.
Challenges In The Management Of Menopausal Obesity
The management of obesity in menopausal women is a great challenge. Current weight management interventions result in modest weight loss outcomes, which are poorly sustained in the long term. This can be attributed to a number of barriers that undermine the efficacy of weight-loss strategies producing insignificant weight loss. Some of these factors include specific physiological state, underlying metabolic condition or psychological distress, behavioral issues , obesogenic environment, and lack of social support. Most of these barriers are commonly present at menopausal stage making weight management even more challenging.
Menopausal women encounter more barriers during weight loss attempts than the general adult population. These challenges are specific to their physiological stage. The menopausal stage favors adiposity and might coexist with a number of metabolic comorbidities, functional disability, and body image issues. The presence of menopausal symptoms may also impede successful compliance with weight loss advice. Failure to lose and maintain weight enhances psychological distress, which acts as cues for unhealthy eating behavior and noncompliance to the given weight loss regime favoring further weight gain.
Dealing With Weight Gain During Menopause
When estrogen levels decline in midlife, many women may have weight gain, despite no change in their day-to-day habits. During menopause you have to be that much more careful of what youre eating and drinking, says Dr. Mandal.
Some tips for managing body weight during menopause include:
- Fill half of your plate with fruits and vegetables. Use portion control when adding the starches and proteins that complete your meal.
- Move your body daily whether you consider it exercise or just a walk. The more active you can stay, the better for weight control. Any physical activity counts, even housework and gardening.
- Reduce stress. The more stressed you are, the more difficult it will be to lose weight or maintain a healthy weight. The stress hormone cortisol is highest when youre under duress, and its linked to heart disease,diabetes, and worsening menopause symptomsincluding weight gain.
- Prioritize sleep. If youre not sleeping well, which in itself is a symptom of menopause, it can impact hormone levels even further, explains Dr. Mandal. And it can make it much more difficult to lose weight. When youre sleep deprived, your body craves simple carbs to replenish low energy.
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Increasing Exercise May Be A Key To Success
The old adage of eat less and move more certainly applies to weight loss after menopause, but the ratios may have to shift to see results.
“Cutting calories is necessary for weight loss, but increasing exercise will help sustain weight loss, prevent weight gain and lead to favorable changes in body composition,” Pinkerton says. “The general recommendation is 30 minutes of moderate-intensity exercise most days per week.”
You don’t have to get that all in one session each day, she adds. You can divide it up over two 15-minute high-powered sessions if that helps fit it into your day more easily.
Vary Your Workouts And Try New Activities
Its easy to get into an exercise rut, and even easier to fall out of the habit of exercising at all. But at this stage of your life, not getting your move on is not an option. Ideally to keep your weight in check, youll be working out three or four times a week with the injection of some HIIT and it only needs to take 15 to 20 minutes, says Peeke. Its extremely effective at keeping excess body levels of fat down, and make sure to get in some weight training, even if its just using your own body weight.
So potentially take a Zumba or barre class. See what all your buddies are talking about and join them one weekend for a beginner class at a CrossFit center. Give PiYo a go . There are so many different exercises to try, youll be able to find ones you like and stick with them.
Or maybe youll enjoy the chase of trying out new workouts regularly. According to research published in the Journal of Sport Behavior, adding variation to your exercise routine may be the most successful way to make you stick with it. Any kind of physical activity is better than none at all, but if your body gets too accustomed to a routine, it wont burn belly fat as efficiently as when you first started working out.
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Recommendations For Physical Activity
Physical activity helps to achieve negative calorie balance and relieves vasomotor symptoms. Menopausal women are generally advised 150 min/week of moderate-intensity physical activity such as aerobic exercise coupled with household activities. The incorporation of resistance training exercises helps to maintain bone and muscle mass. A combination of aerobics, resistance training, and balance exercises is the most effective in managing weight, vasomotor symptom severity, and psychological distress in these women. Walking and aerobics have protective effect on vasomotor symptoms. Practicing yoga helps to relieve hot flashes and improves the quality of sleep in menopausal women.
The physical activity regime has to be progressive and individualized according to patient’s needs. Steps to a progressive activity regime incorporating recommended activities for menopausal women are given below:
What Is The Best Diet For Menopause
The Mediterranean diet, popular in Greece and Italy, is a diet rich in vegetables, fruit, fish, and olive oil. The Mediterranean diet includes rare red meat consumption, which helps to reduce saturated fat. The plant proteins increase antioxidants.
The Harvard T.H. Chan School of Public Health reports that the Mediterranean diet is excellent for heart health, blood pressure, brain health, and weight loss. And, it just so happens it may decrease menopausal symptoms, too.
The traditional Mediterranean diet is void of processed foods like refined carbohydrates and integrates healthy fats, says Trista Best, RD, a registered dietitian at Balance One Supplements. Both of these characteristics are excellent for women going through menopause because it is naturally anti-inflammatory and loaded with beneficial nutrients.
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Foods To Help With Weight Loss After Menopause
1. VEGETABLES, ESPECIALLY LEAFY GREENSWe all know that increasing our vegetable intake is important for weight loss after menopause, but did you know leafy greens like kale, Swiss chard, collard greens, arugula, and bok choy can also improve your bone health, boost your energy, and improve your mood? These superfoods are high in fibre, calcium, magnesium, and B vitamins, and should be a staple in your daily eating plan.
2. HIGH FIBER FOODSConsuming adequate fiber is a great way to speed up weight loss after menopause. You should be eating at least 25 grams of fiber per day to reap the benefits. Fiber helps with your digestive health, disease prevention, weight control, and foods high in fiber help you feel full for longer. To increase your fiber, eat foods such as lentils, black beans, peas, broccoli, raspberries, pears and oatmeal.
3. BERRIESBerries are full of fibre and packed with antioxidants, which improve blood flow. Improved blood flow delivers oxygen to the muscles, making it easier for your body to burn fat. Berries also contain less sugar than most fruits, making them a great snack to help curb sugar cravings and aid in weight loss after menopause!
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Broccoli Is A Great Source Of Calcium
As mentioned, calcium is very important to boost bone health and broccoli is an oft-overlooked source of usable calcium. “Calcium deficiencies are the leading causes of bone health degeneration. This is partly because the foods we traditionally think are calcium-rich are not usable by our bodies because they’ve been too processed,” explains Dr. Forman. Worried that broccoli will make you bloat? If you’re getting enough vitamin Dthe vitamin that stops bloatingthen you should be good to go!
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Go Easy On Carbs And Up Your Protein
‘Research suggests that many menopausal women do not consume the protein they need. While its important to include enough protein, timing matters, too. Eating protein regularly throughout the day helps to keep you feeling fuller for longer while nourishing your muscles and bones.
‘When you add protein to your eating plan, you may need to shed some carbohydrate and dietary fat for balance. We have nothing against foods rich in carbohydrates, such as whole grains, fruits, and vegetables. However, you may be eating more carbohydrates than your body can handle at midlife, and that can make weight control more difficult.’
Protein-rich foods include eggs, seafood, lean meats like turkey and Greek yoghurt.
Eating patterns matter
‘When you under-eat earlier in the day because youre too busy or youre over-restricting food to lose weight, your good intentions will likely implode, resulting in overeating later in the day, and often into the night. Due to the influence of circadian rhythms on our metabolism, night is the worst time of day to play calorie catch-up.’
How Can You Prevent Weight Gain During Menopause
The best things you can do to prevent menopausal weight gain are to get and stay active and watch what you eat.
If you notice your weight creeping up, reduce your caloric intake by a couple hundred calories a day. Limit sweets, sugary drinks, and alcohol, and stick with healthful foods high in nutrients and fiber.
Research shows that people who had a high adherence to a reduced-carbohydrate diet with moderate fat and high protein were at decreased risk of gaining weight during menopause.
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Foods To Help Menopause Symptoms
Plant-based foods that have isoflavones work in the body like a weak form of estrogen. For this reason, soy may help relieve menopause symptoms, although research results are unclear. Some may help lower cholesterol levels and have been suggested to relieve hot flashes and night sweats. Isoflavones can be found in foods such as tofu and soy milk.
Get 7 To 8 Hours Of Sleep A Night
“From observational data, less than 6 hours of sleep is associated with an increased body mass index and 7 hours appears to be the goal to hit,” explains Dr. Mittal. Lack of sleep can increase ghrelin and decrease leptin . This is why you may find yourself snacking more when you are tired.
Aim to get 7 to 8 hours of sleep per night and if it’s proving difficult to do so, set systems in place to help like charging your phone outside the bedroom, getting an alarm clock and turning off screens after a certain time.
What Is A Menopause Diet And How Can It Help Your Symptoms
A menopause diet involves eating certain foods that could help you feel better and have a balancing effect on fluctuating or declining hormones during this period of transition. A menopause diet also helps you avoid the foods that may exacerbate unpleasant symptoms and side effects of menopause.
Food can transform your health, and its the same for hormones and the menopause transition, says Nicki Williams, an award-winning nutritionist and founder of the website Happy Hormones for Life.
Hormones need a steady stream of nutrients for them to work efficiently. Without the right nutrients your menopause symptoms can worsen. Your natural instinct is to go for a fast fix with the wrong foods . This makes things even worse, she explains.
Jackie Lynch, a nutritional therapist and founder of the WellWellWell clinic, and author of The Happy Menopause adds: A diet that helps to regulate the bodys response to stress is very important in managing menopause symptoms. There are lots of ways that nutrition can help to manage menopause symptoms. For me, the thing to focus on is a diet to support hormone balance.
During the perimenopause and menopause, our sex hormones are on a rollercoaster. This hormone fluctuation is at the root of many symptoms, from dealing with hot flushes and night sweats to anxiety, mood swings and brain fog.
One thing to be aware of is that any existing dietary requirements you have could adversely affect you during this time.
Risk Factors Of Menopausal Obesity
Obesity in menopausal women is a result of several modifiable and nonmodifiable factors. Nonmodifiable factors comprise of physiological factors, whereas psychosocial and lifestyle-related behaviors are categorized as modifiable risk factors, as depicted in . Physiological risk factors such as chronological aging, slower basal metabolic rate , hormonal fluctuations, and the presence of metabolic disorders affect the pace of weight gain. Hormonal fluctuations experienced during the transition are strongly associated with psychological distress. Women generally deal with distress by indulging in unhealthy eating behavior. Excessive caloric intake coupled with an overall sedentary lifestyle is conventionally associated with weight gain in menopausal women. The key factors driving the prevalence of obesity in menopausal women are briefly discussed below:
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Act Now To Lose Weight During Menopause
One of the breakthroughs in the newer ways of fighting weight gain during menopause is the Menopause Belly Diet which is truly remarkable in terms of consistency, research, and the results that are achieved through it.
However, everyone cannot follow the belly diet due to various reasons. People may be suffering from specific health conditions, and such a diet may become too intense to follow.
At such a time, a general approach is recommended to lose weight, such as fasting, incorporating high-intensity workouts, indulging in strength training, tracking the calories, etc. The only thing that a woman needs to remember is that whatever she decides to do, she needs to stick with the plan until the desired results are achieved.
1. Say NO to Carbs
It is scientifically proven that when the body has surplus glucose or carbohydrates in its system, it tends to store a large portion of them as fat. The slower the metabolism, the more is the reason for this process to result in weight gain. Therefore, a sluggish metabolism with a high carbohydrate diet is one of the most dreaded combinations.
So, if you are looking to stay slim or lose weight, Cut the Carbs from your diet drastically, especially during menopause.
2. No Day Without Cardio and Strength Training
The most noticeable change in the body of a woman during the menopausal stage is muscle loss.
3. Sleep Eight Stay Great
4. Say YES to Alkaline Diet
5. Pay attention to mental health
Weight Gain During Perimenopause And Menopause
Why is it so much easier to put on pounds as you get older? During perimenopause , estrogen levels start to decline. That hormonal shift slows your metabolism, says Dr. Pattimakiel. Every year we get older, our metabolisms slow down. Then around menopause, its common to see a significant drop.
That sloth-like metabolism means even if you eat the same healthy diet you ate in your 30s, youre more likely to gain weight. It also makes it that much harder to drop pounds youve already put on. When your metabolism is slower, its harder to lose weight, she says.
As if thats not frustrating enough, mid-life pounds tend to settle around your middle. Unfortunately, extra fat in the abdomen increases the risk of heart-related problems, Dr. Pattimakiel says. So its worth making some changes to keep your weight in the healthy zone as you get older.
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Improving Midlife Sleep May Be Key To Keeping Weight Off
Menopausal women should try to improve the quality of their sleep, experts say.
One way is to tackle the sleep itself, by keeping to a regular bedtime schedule, avoiding alcohol and tobacco before bed, and ensuring you exercise and practice stress-reduction sufficiently during the day.
Experts also recommend cognitive behavioral therapy for insomnia , an eight-session program developed specifically for sleep issues. Dr. Santoro likes the free app CBT-i Coach, developed by the Veterans Administration, based on this therapy method.
Cardio Training For Menopausal Weight Loss
One of the top ways to improve your cardiovascular health and lose weight during menopause is to perform aerobic exercise. Most physicians recommend that senior adults perform at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week.
Cardio training can include walking, running, swimming, and hiking, among others.
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Top Tips For Managing Weight At Menopause
Has reading this far made you depressed and discouraged? Dont be. While you cannot prevent menopause, you can prevent some of its negative health impacts through diet and lifestyle changes.
Remember, however, good health is more than simply a number on the scale. As we have noted in other places on our site, you do not have complete control over how much weight you lose, how fast you lose it, and what body parts you lose it from. Managing these expectations is part of long-term success. Make sure you read our guide on setting expectations.
How To Lose Weight Around Menopause
If youre a woman in your mid-40s to mid-50s, you may already be battling with perimenopausal weight gain. During menopause, women tend to gain some weight, especially around the belly. This is largely influenced by lifestyle factors, like exercise and diet. Additionally, theres a shift in the production of female hormones estrogen and progesterone. This has been associated with the redistribution of fat to your belly. As a result, women in the menopausal transition may experience weight gain and expanding waistline.
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