Fight back against menopause weight gain

New tactics to learn

As if hot flushes, night sweats and mood swings aren’t bad enough, menopause can also make it much harder to manage your weight. Latest research shows the average woman gains around 4.5lb during perimenopause and continues to put on about 1.5lb each year during and after the menopause*.

‘When oestrogen drops during menopause, fat distribution shifts to the upper body, particularly the abdominal area,’ says Lacey Dunn, author of The Women’s Guide To Hormonal Harmony (£21.28, UpliftFit Nutrition LLC). ‘Low oestrogen levels mean your body is less able to use carbs for energy, making it easier to put on weight.’

This is especially frustrating if you’re exercising and eating in the same way as you’ve always done. ‘Menopause is a time when you may need to try new tactics,’ says Lacey. ‘By making changes to your diet, exercise and lifestyle, you can bring your hormones back into equilibrium. This will make it easier to maintain a healthy weight and also improve your overall health.’

1 KEEP BLOOD SUGAR LEVELS BALANCED

‘Menopausal weight gain occurs due to the interplay between four hormones – oestrogen, progesterone, insulin and cortisol,’ says Claire Snowdon-Darling, women’s health and menopause expert. ‘When oestrogen is low, your body can’t handle insulin as efficiently. This can lead to insulin resistance, where your body stops responding to it. So, blood sugars remain high and you store fat instead of burning it. The other imbalance is a result of low progesterone, which causes cortisol to rise. Cortisol causes blood sugars to go up and this triggers the release of insulin (to take up glucose from the bloodstream). Too much insulin causes your body to go into fatstorage mode. Keeping your blood sugar levels balanced will help to counteract this cycle.’

2 SUPPORT YOUR LIVER

‘When you’re going through the menopause, there are a lot of excess hormones for your liver to detox,’ says Claire. ‘And, it’s quite common for the liver to become sluggish at this time.’ To keep your liver healthy, eat:

✢ Leafy green vegetables. These help to remove toxins from the bloodstream.

✢ Anti-inflammatory foods, including oily fish, walnuts, flaxseeds and chia seeds. These contain omega-3 fatty acids that help to lower inflammation.

✢ Fibre-rich foods such as vegetables, fruits and whole grains.

✢ Take a herbal supplement such as milk thistle, which contains the active ingredient silymarin, an antioxidant that has a powerful liver-cleansing effect.

3 GET ENOUGH SLEEP

‘This is essential for weight management as the liver does most of its detoxing when you are asleep,’ says Claire. ‘Also, if you’re not getting enough sleep, this lowers leptin and raises levels of ghrelin. So, you’re more likely to overeat the next day.’ In one study by King’s College London, it was found that lack of sleep caused people to eat (on average) an extra 385 calories the next day.

✢ Practise some form of relaxation before bedtime such as yoga, meditation or do breathing exercises.

✢ Have a hot bath with Epsom salts as magnesium helps relax the body.

✢ Avoid stimulating drinks such as coffee, tea and energy drinks for six hours before you go to sleep.

✢ Turn gadgets off an hour before bed.

✢ Keep your room cool.

4 NOURISH YOUR GUT

‘Your gut controls key functions of your health, including the production and conversion of hormones,’ says Lacey. ‘If your gut is lacking in beneficial bacteria, this leads to inflammation, poor digestion and blood sugar imbalances which make it more difficult to lose weight.’ To keep your gut-healthy:

✢ Eat probiotic foods that contain gut friendly bacteria. Try kefir, kimchi, sauerkraut and live yogurt.

✢ Eat prebiotic foods including bananas, asparagus, Jerusalem artichoke, garlic, onion, leeks, chicory root and dandelion greens. These fibrous foods encourage beneficial bacteria in your gut to thrive.

✢ Take a probiotic supplement on a daily basis. >>