Discover 7 hormone-balancing tips to tackle (peri)menopausal weight gain head-on. These simple but effective strategies empower you to navigate perimenopause and menopause with confidence.
Navigating the transition into perimenopause and menopause can feel like a whirlwind, especially when it comes to managing your body composition and weight. Throughout this phase, your hormones take centre stage, dictating your hunger levels, fat storage mechanisms, and metabolic processes. Even if you’re reducing the amount of your food intake, you might be finding it hard to manage weight. It’s because the quality of your diet plays a pivotal role in hormone regulation, often overshadowing the significance of sheer quantity.
Hormonal change during this time might not only lead to weight gain but also contribute to a host of health issues including chronic inflammation, and metabolic disorders like diabetes and heart disease.
But please don’t think it’s hopeless. You wield significant power over your hormonal milieu through simple yet strategic dietary choices. Here are 7 actionable tips to optimize the hormones that influence weight during menopause:
Limit Simple Carbohydrates
Repeat after me: not all carbs are the same! Certain carbohydrates cause a rapid and significant increase in blood sugar levels. Typically, these carbohydrates are found in refined grains or foods and drinks solely composed of sugar, lacking fat or protein. There are instances where a quick rise in blood sugar is beneficial, particularly when dealing with hypoglycemia (blood sugar less than 70 mg/dL). However, in general, you want to minimize constantly spiking your blood sugar as they can hinder overall blood sugar management.
Opt for complex (slow) carbohydrates sourced from whole foods like fruits, vegetables, legumes, and whole grains. These foods give you the right amount of energy and a steady burn that doesn’t rapidly increase your blood sugar. Some studies show that resistant starches not only support healthy gut flora and improve insulin sensitivity but also protect the body against blood sugar spikes that occur when you consume simple carbs.
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Limit or Avoid Added Sugars
Blood sugar balance is not just for those with insulin resistance, it’s for everyone. It allows you to live your best life. No question about it.
The literature indicates that there is a relationship between excessive and regular consumption of added sugars and various health outcomes, including weight gain, type 2 diabetes, cancer, and cardiovascular diseases. Beware of added sugars, particularly high fructose corn syrup, prevalent in processed foods and sweetened beverages. Instead, satisfy your sweet tooth with natural sugars found in fruits, or simple snacks made with whole food ingredients. You can find some of my fave recipes here on the blog, and Instagram.
Prioritize Protein
Both Western medicine and Ayurveda suggest that the body’s appetite for protein increases during perimenopause (due to hormonally-induced tissue protein breakdown) but if protein requirements aren’t met, you might over consume other forms of energy. Incorporating adequate protein into your meals aids in weight management by curbing appetite and supporting muscle mass.
The researchers propose that a slight increase in dietary protein, comprising roughly three per cent of daily energy intake, coupled with a reduction in total energy intake by 5 to 10 per cent per day, could be pivotal. I usually tell clients I’d aim for around 20-25 grams of protein per meal to simplify daily life.
For many of my clients, eliminating snacks like crisps or sugary beverages, and instead incorporating high-quality proteins (ideally from plants) into their daily meals, could be an effective strategy.
Incorporate Healthy Fats
I brag about “healthy fats” all the time. This is because I would like to change the misconceptions among my clients, members, and readers, about fat consumption leading to weight gain. The reality is that an overly restrictive low-fat diet doesn’t necessarily regulate weight or promote optimal health. Certain fats, like omega-3 fatty acids, offer significant health benefits when incorporated wisely.
Studies have demonstrated the potential of omega-3 fatty acids to positively influence various degenerative conditions including heart disease, rheumatoid arthritis, hypertension, Alzheimer’s disease, and diabetes. Moreover, during menopause, omega-3 fatty acids with their anti-inflammatory properties can alleviate many associated symptoms.
Omega-3-rich foods help reduce insulin and cortisol levels while promoting satiety. These foods are helpful throughout the menopausal years: Among postmenopausal women, adding omega-3 fatty acid supplements led to notable decreases in triglyceride levels, along with slight increases in HDL-C and LDL-C levels.
Some of my favourite plant sources are chia seeds, hemp seeds, flaxseeds, pumpkin seeds, walnuts, and algal oil. I’d also add marine microalgae, with the note that most algae-based supplements contain docosahexaenoic acid [DHA], but no eicosapentaenoic acid [EPA]
Commit to Regular Exercise
Engage in a mix of cardiovascular exercise and strength training to enhance insulin sensitivity, manage cortisol levels, and maintain muscle mass. Remember that we do tend to lose muscle mass as we age. This is why I’ve increased my strength training recently.
Harness the Power of Probiotics
Incorporating probiotics into your diet could potentially alleviate menopausal symptoms by rebalancing the delicate microbiome balance between beneficial and harmful bacteria in your body.
One such probiotic, Bifidobacterium animalis, naturally inhabits the colon and has been linked to reductions in abdominal fat, a key contributor to metabolic issues.
Another strain, Lactobacillus gasseri has shown promising effects on weight loss in animal studies.
Furthermore, synbiotics, which combine prebiotics and probiotics, may offer additional support for weight management and anti-inflammatory responses.
Cultivate a healthy gut microbiome with probiotic-rich foods like yoghurt, kefir, and fermented vegetables to support hormone balance and reduce cortisol levels. When selecting probiotic-rich foods like yoghurt or kefir, ensure they contain live bacteria by checking the product labelling for maximum benefits.
Tap here for a homemade, simple coconut yogurt recipe!
Boost Fiber Intake
Did you know that only around 3% of Americans get the recommended 40 grams of fibre they need per day? This is unfortunate because fibre is arguably the most crucial ingredient for gut health. It is crucial not only to ease digestive problems that may arise during menopausal years. Fibre helps also to regulate hormone levels by binding to excess hormones in the body and working to remove them through the colon.
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You don’t have to be vegan or vegetarian to get enough fibre. But a whole-food, plant-rich diet is probably the simplest way to make sure you have enough fibre in your diet! There are two main types of fibre: soluble and insoluble. Soluble fibre helps lower blood glucose levels and LDL cholesterol. Consume ample soluble fibre from sources like vegetables, fruits, and whole grains to improve gut health, stabilize blood sugars, and promote satiety.
Insoluble fibre, on the other hand, includes cellulose, hemicellulose, chitosan, lignin, etc. Insoluble fibre offers more of a cleansing effect on your digestion. You’ll find it in whole grains, kidney beans, and in fruits and veggies, too.
For supplementation, I would recommend psyllium husk (which is a soluble dietary fibre) from a trusted source, or a fibre blend from a variety of whole foods.
Bonus: Sleep and stress management
I can’t emphasize this enough. You need adequate and restorative sleep and stress management to regulate hormones, show extra love to your adrenals, lower leptin resistance, and effectively manage cortisol levels.
Incorporating these dietary and lifestyle adjustments can significantly impact weight management and overall well-being during perimenopause and menopause. Additionally, leveraging tools like Continuous Glucose Monitors (CGMs) can offer valuable insights into blood sugar regulation, facilitating informed dietary choices. I have been trying Veri for the last month or so. Based on my experience, I can recommend it to anyone who’d like to see their patterns and course correct.
If you’re seeking support in transitioning to a real-food-based lifestyle, you’ll love the Eat Real Food program. By reducing processed food intake and embracing nutrient-dense whole foods, you can empower yourself to navigate menopause with vitality and resilience. This program comes with complimentary coaching via email! Click here for more info. Start right now for optimal health and vitality.
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Editor’s note: The information in this article is not a substitute for professional medical advice, diagnosis, or treatment.
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