As women transition to menopause, many patients visit their physician wanting to shed stubborn pounds that seem to have appeared overnight. It's frustrating but combating weight gain by eating a nutrient rich diet and exercising regularly can make a difference. Dietary changes can help women maintain a healthy weight and improve bothersome menopause symptoms, including hot flashes, mood changes and sleep disturbances.
I encourage my patients to take steps to improve their diet because the results will be worthwhile for their overall health long term.
Menopause and Weight Gain
Most patients question why weight gain is happening so quickly. There are a few reasons why women in menopause tend to gain weight:
Changes in estrogen levels. Among its many roles, estrogen helps regulate weight. When estrogen levels drop during perimenopause and menopause, women tend to pack on extra pounds.
Loss of muscle mass. Muscle burns more calories more efficiently and uses them for energy. But after age 30, we lose about 1 percent of our muscle mass every year. As we lose muscle, we tend to accumulate more fat more easily. In menopausal women, excess fat generally accumulates around the abdomen. Unfortunately, too much belly fat (also known as visceral fat) can be a serious problem, leading to an increased risk of some cancers, heart disease, high blood pressure, insulin resistance and Type 2 diabetes.
Exercising and Menopause
Exercising is vital to maintaining a healthy weight. Starting a new regimen can be challenging, so I recommend easing into activities that you find enjoyable. Walking is great form of exercise for most people. I often recommend yoga and Pilates, which strengthen muscles and improve flexibility. For those who have limited mobility, I recommend working out in a pool to take the strain off injuries.
Following a Mediterranean Diet During Menopause
A Mediterranean diet has been associated with improved heart health, lower cancer risk, lower diabetes risk and weight loss. A Mediterranean diet also benefits women going through menopause.
What does a Mediterranean diet look like?
- Good fats: The Mediterranean diet encourages getting healthy, unsaturated fats from olive oil and nuts.
- Lean proteins: Sources of lean proteins include eggs, lentils, salmon, tofu and chicken.
- Dairy products: Aim to eat low-fat dairy products, such as low-fat milk, cheese and yogurt.
- Fruits and vegetables: Brightly colored fruits and vegetables pack the most nutrients.
- Whole grains: Oatmeal, brown rice and whole-grain bread are good choices and contain the fiber needed for a healthy digestive system. Fiber also regulates blood sugar levels, which is important in preventing insulin resistance, Type 2 diabetes and weight gain.
Supplements and Menopause
Supplements are good for adding nutrients that we miss in our diet, but talk with your doctor before starting supplements because they could interfere with some medications.
- Consume enough calcium. After age 50, women should aim for 1,200 mg – 1,500 mg of calcium daily. Good sources of calcium include low-fat dairy products, dark green, leafy vegetables and almonds. Talk to your doctor about whether a calcium supplement may help. Adequate amounts of calcium are vital to maintain healthy bone and avoid osteoporosis and bone fractures.
- Get enough Vitamin D. Vitamin D is vital for healthy bones and many other body functions. Women up to age 70 should consume 600 IU (international units) of Vitamin D per day. Milk, egg yolks, salmon and breakfast cereals contain Vitamin D. Additional Vitamin D can be obtained from 15 minutes a day of natural sunlight.
- Focus on omega-3 fatty acids. Examples are salmon, mackerel, nuts and seeds. Omega-3 fatty acids may help improve mood while lowering risk of heart disease, some cancers and dementia.
- Consider plant-derived estrogens. Studies show soybeans may reduce hot flashes and help maintain a healthy weight. If trying soy products, focus on soybeans and soy milk, rather than processed soy products (which have been linked to cancer).
- Eat foods with iron to support healthy muscles. Food sources include meat, eggs, beans, darky, leafy green vegetables and enriched grains.
What Should Be Avoided During Menopause
As important as it is to eat nutritious foods, it's also important to avoid or limit other foods and ingredients that contribute to weight gain. For example:
- Avoid excess salt. Only 2,300 mg is recommended per day (about 1 teaspoon). Excess salt can worsen mood. Read for tips on how to reduce sodium in your diet.
- Look out for hidden sugars. Read labels and look for 7 grams of sugar or less. Opt for water or milk instead of sweetened drinks.
- Limit caffeine and alcohol. Studies suggest that caffeine and alcohol can trigger hot flashes; Excess caffeine contributes to poor sleep, which can lead to weight gain and depressed mood.
- Avoid or limit fried foods because they have little nutritional value and are full of saturated fat, leading to weight gain and fatigue.
Mindful Eating
Mindful eating is about slowing down and focusing on the habits around the food we eat. It is a time and energy commitment. There are some great podcasts and apps to guide patients through this process. Some tips are to
- Savor: Eat slowly to avoid overeating. With practice, we can train ourselves to stop eating when we are 80 percent full.
- Sit. Dedicate time to having a meal at the table without the distractions of a phone or TV.
- Plan and prepare: Be intentional about what you eat.
Mindful eating helps us feel fuller, sooner, preventing us from overeating and gaining extra pounds.
When trying a new diet, try to make it fun and interesting. Fad diets might be okay to jumpstart weight loss results but cultivating healthy eating habits is best for long-term success during menopause.