60 to 70% of women in perimenopause gain weight.1 That's an incredible percentage of women. 35,6% started a new exercise regime, although the study did not make it clear if this was to address weight changes or for overall wellbeing.2
Women often gain weight in perimenopause, as oestrogen helps regulate fat distribution and metabolism, so as it drops or fluctuates, the body becomes less efficient at burning fat. As women also lose muscle to these metabolic changes, metabolic rate (the amount of calories burnt by just being you) also drops, leading to an excess of calories that did not exist before perimenopause.
At DR.VEGAN®, we are here to support you throughout your perimenopause and menopause journey, which looks different for everyone. Whether that's providing nutritional support for hormones, bone and muscle support, support with weight management, or simply by giving you a community and delicious recipes. We want you to own your menopause and be the best version of yourself that you can be.
There are a few ways to support metabolism and weight management, and taking a truly holistic approach to weight gain is always the best course of action to support you both physically and psychologically.
Perimenopause and menopause can be tough for some women. The fluctuation of hormones can decrease metabolism, energy and mood and increase stress. Even one of these factors individually can lead to weight gain, but when combined, weight gain can pile on rapidly and be tough to lose without additional support.
Discover our Menopause Hub, it includes resources to help support women through all stages of the menopause.
A decrease in metabolic rate is a decrease in the number of calories needed to carry out everyday metabolic functions. So just by carrying on as normal and eating the same amount as normal can lead to excess calories and therefore weight gain.
Exercise is an essential part of maintaining metabolic health during middle age and supporting muscle mass and strength can increase metabolic rate. The best way to support muscle health is to consume enough protein, create magnesium and vitamin D and partake in strength and resistance training. Starting gradually is always the best way to approach strength and resistance training and there are many classes aimed at beginners, whether that’s trying a kettlebell class, using resistance bands at home, or starting with simple bodyweight moves like squats and push-ups. The key is to find something you enjoy, start slow and build up gradually — that way it feels achievable and becomes a natural part of your routine.
During perimenopause and menopause, the adrenal glands play a bigger role in hormone balance. If you’re under ongoing stress, this can increase cortisol production, which may contribute to symptoms like fatigue, poor sleep and weight gain. Cortisol-related weight gain is typically around the abdomen. Continue learning about menopause stress.
Make sure you are taking time to actively de-stress and you may even need to re-evaluate some areas of your life if they are causing too much stress. Your wellness should be your focus during this life phase. Make sure that those around you are aware that you are trying to limit your stress and maintain an inner peace as much as possible. Thankfully nature has blessed us with one herb that can help – Ashwagandha. This amazing herb reduces the amount of cortisol that is released by the adrenal glands and helps with cortisol-related weight gain as well as poor sleep and cortisol-related low moods. Continue learning about cortisol.
The stress hormone - cortisol can also negatively impact blood sugar balance, causing spikes and dips that can really mess with mood and weight management. As cortisol rises, the body dumps stored glucose into the blood and when not used, it gets stored as fat around the middle.
Supporting blood sugar balance by consuming enough protein and fibre can help. Chromium is also an amazing trace mineral for this. It is needed for glucose and insulin control and when optimal amounts are consumed, blood sugar and cravings remain more stable. Avoiding highs and lows of blood sugar helps to prevent middle fat storage and prevent food cravings (which can contribute to weight gain). Wondering if you should be worried about blood sugar levels? Learn more about why we need to support our blood sugar levels.
Sleep disruptions can be caused by hormonal changes such as lower progesterone and oestrogen levels. The lack of sleep then triggers an increase in the hunger hormone ghrelin and the satiety hormone leptin, which decreases the sensation of feeling full. Sleep deprivation also increases cortisol with increased abdominal weight gain.
Make sure you take time for yourself before bed. Spending 30 minutes relaxing and unwinding from the day can have a highly positive effect on sleep. Keeping sleep in a routine and on schedule is also a major factor for quality sleep, as your body gets used to sleep timings and patterns. If hot flushes are keeping you awake at night, use cotton bedding and nightwear and sleep with a fan next to the bed to stay cool. Ensure your room is dark and quiet. You may be interested to learn how food can impact sleep quality.
Magnesium glycinate taken before bedtime can also significantly help you to unwind. Magnesium is needed for the production of the ‘calm down’ neurotransmitter GABA. It helps the muscles and mind to relax. Magnesium is also needed for the production of the sleep hormone melatonin that helps you get to sleep. Continue learning about why women need magnesium or discover which type of magnesium is right for you.
As progesterone drops, water retention may appear, making you feel and look heavier than you are. Since progesterone is a natural diuretic hormone, meaning it helps the body get rid of excess water, its decreasing levels can lead to water retention. Eating a diet rich in fresh vegetables, staying well-hydrated and reducing salt and processed foods can make a real difference. Gentle movement, like walking or yoga, also helps your body naturally balance fluid. Some women find that magnesium-rich foods, such as leafy greens, nuts and seeds, can further support fluid balance and ease bloating.
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