How can I manage my weight during menopause?
The word "menopause" makes many women think immediately of weight gain. And yes, it's true that our later years are naturally marked by reduced muscle mass and increased fat, which together, can decrease our metabolism and can contribute to weight gain. However, it’s also true that lifestyle and ageing are part of the reason for a tendency to gain weight during menopause.
The good news? This means there's plenty we can do to maintain a healthy weight over 45.
Jo Sorensen
Pharmacist TerryWhite Chemmart
Bluff Point, WA
8 tips to manage your weight during menopause
- Monitor your symptoms - if hot flushes make it too uncomfortable to exercise or you're too tired to prepare healthy meals, ask your doctor for treatment options to provide relief from your symptoms
- Nourish yourself well – ensuring your diet is rich in low glycaemic index foods (the Mediterranean way of eating is a good general guide):
undefinedundefinedundefinedundefined - Limit alcohol: alcohol adds kilojoules without the benefits and is associated with an increased risk of developing serious disease. Aim for no more than two standard drinks a day with at least two alcohol-free days each week
- Get enough sleep: when overtired, we tend to prefer comfort food over movement
- Keep active: combine cardio (swimming, walking, dancing etc.) and strength training (using body, machine or hand weights) for healthy heart, lungs, muscles and bones
- Exercise enough: to maintain weight, aim for 2.5 hours of moderate intensity or 1.25 hours of high intensity exercise a week (double this if weight loss is your goal)
- Work together: spend time with people whose health goals are similar, and enjoy exercise and food together
- Think long-term: it may take time to see results, especially if these changes are new to you. Be patient with yourself and remember the rewards (better physical and mental health, self-esteem, flexibility and much more) are worth it
Get the help you need
Talk to your Pharmacist for advice for your situation. You can also find more information on menopause here, including advice on managing symptoms and different hormonal and non-hormonal treatments available.