Maintaining your usual weight during menopause can be difficult. Hormonal changes contribute to abdominal weight gain, and aging in itself can cause those pounds to creep up. As we age, muscle mass typically diminishes, while our fat stores increase which in turn, prompts our metabolism to become sluggish. Some studies even suggest that genetics can play a role in the Battle of the Bulge. While we can’t fight either of these “weight gainers”, we can do our best to combat them by a few factors.

Exercise

Physical activity can aid in maintaining your weight throughout menopause. Brisk walking, jogging and strength training all burn calories which make it easier to control those pounds from creeping up. Exercise can aid in promoting fat loss, while preventing muscle loss which normally occurs in menopause. In addition, exercise in general is beneficial for our overall health.

Sleep

Getting proper amounts and good quality sleep is a common problem in menopause. Hot flashes, stress, night sweats and other physical symptoms of estrogen depletion all contribute to poor sleep quality and quantity. And too little sleep prompts higher levels of ghrelin, which is considered the hunger hormone, thus we eat too much. Getting proper sleep and consistent physical activity can help sustain our appropriate weight. Talking to your doctor regarding your estrogen levels is also a good idea.

Eating and Drinking

What we consume has a direct link to how we feel physically and mentally. When we eat and drink properly, it is hugely beneficial in menopause or at any age. Eating proper amounts of protein, high-fiber foods and drinking enough water and green tea all help to burn fat, retain muscle mass and reduce appetite to promote weight stability in menopause. And of course, limiting sugar and alcohol is a must during this or any time in our life. Excess calories from these two things contribute to weight gain and other health problems.

Support

We all need a support system! Surrounding ourselves with people who we can turn to for support in our lifestyle changes help keep us focused. Grab a workout buddy and get moving!

It is common knowledge that gaining too much weight in menopause or any age can be damaging to our overall health. Excess weight increases the risk of acquiring heart & lung ailments as well as various types of cancer including breast and colon. It may be trying and some days super difficult to maintain a healthy lifestyle but keep pushing on. Your body and mind will thank you for it!

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Till next time,

Phyllis