Dear Menopause Specialist,
As I transitioned into menopause, I knew that my body would change and I would have to adjust aspects of my life. However, even with changes to my eating habits and exercise routine, I am still gaining weight. Many women, including myself struggle with their body image and having this added weight has not helped. Is this normal? What should I do to combat weight gain during menopause?
Sincerely,
Menopausal Woman
Dear Menopausal Woman,
It is frustrating to be making diligent efforts with your diet and exercise, only to see the scale moving in the wrong direction during menopause. Please know that you are absolutely not alone in this experience. Weight gain during perimenopause and menopause is one of the most common and distressing symptoms women experience. According to Women’s Health Concern, over half of all women experience weight gain as a menopause symptom. While weight gain is a very common and often disheartening challenge for many women, it is not a reflection of your discipline or effort.
The most effective strategy involves optimizing three domains of health in particular: diet, exercise and sleep. For both healthy aging and menopause, finding a sustainable lifestyle you can embrace for decades is the key to living a long and happy life. Quick-fix fad diets, while tempting, often lead to rapid weight loss followed by even greater disheartening regain. These restrictive approaches are notoriously difficult to maintain and can ultimately make long-term weight control far more challenging.
For diet, we recommend you consider a whole-food, plant-based approach similar to the Mediterranean Diet. Try to limit processed food and eating out so you know exactly what you’re eating. Exercise is key. Try to find a balance between heart-healthy aerobic activity and strength-training to help combat the slow loss of bone density after menopause. There are great local programs and online groups like Silver Sneakers through Medicare to help you get started. For sleep, focus on limiting screen time close to bedtime and maintain a consistent routine. If you’re having trouble sleeping or waking up still feeling tired, please see your doctor.
Navigating weight management during menopause is undoubtedly challenging, but it doesn’t have to be a battle you fight alone. Remember, your journey is personal and expert guidance can make all the difference. Don’t hesitate to make an appointment with a menopause specialist; who can help you understand your specific symptoms, explore tailored strategies and develop a personalized plan that will help you feel confident and in control throughout this transformative stage of life.
Sincerely,
Mather Medical Group’s menopause specialists and primary care physicians
Hannah Root, MD
Kristen O’Brien, MD
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