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Continue readingDealing with Weight Changes During Menopause
Written & provided by: Registered Dietitians Team at ShoppersTM
While weight gain around menopause is common, it is not inevitable. Hormones play a role, but there are lifestyle factors that can be helpful for preventing weight gain during menopause.
Re-evaluate your exercise
As we age, muscle loss happens more rapidly. When we lose muscle, it lowers our metabolism and caloric burn, which makes it harder to keep weight off. If you are only doing cardiovascular exercise and not seeing results, it’s a good time to explore adding some strength training to your routine 2-3 times per week. Body weight exercises or weight training can be a great place to start. When you begin strength training, ensure you are having a protein-rich meal or snack (with at least 15g protein) within 30 minutes after your workouts to maximize muscle gain.
Pay more attention to hidden calories
Hidden calories in alcoholic drinks, sweets, sugary beverages, and snack food, can contribute to excess intake which can lead to weight gain. Learning to eat more mindfully can help you become aware of why you are eating, and come up with strategies to help you manage your cravings. Keep healthier snacks that include protein and fibre on hand, such as a small handful of nuts and piece of fruit, or sliced vegetables and hummus.
Look for ways to get more sleep and reduce stress.
Sleep can be affected during menopause, so it’s important to take measures to get better sleep, such as going to bed earlier and making sure your room is cool and dark. Similarly managing your stress through meditation or other means like exercise, is important to not only your sleep but can help your weight.
Working with your health care team can be important during menopause, especially if hormones are wreaking havoc on your sleep. Having the support of a Registered Dietitian can be helpful for making positive changes to your eating.
Food and nutrition play an important role in not just our physical health but our social and mental health as well. Reach out to one of our dietitians for a free 15 minute chat by going to https://www.dietitianservices.ca/.
The information presented in this blog post is designed for educational purposes only. You should not rely on any information on this post as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for professional counseling care. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
