MENOPAUSE WEIGHT BE GONE

MENOPAUSE WEIGHT BE GONE!

Weight increase specially around the waist is a very common concern for women 40+. Around this age, hormonal changes begin to happen which favor the accumulation of fat and the loss of muscle mass. Exactly what we don’t want. While we can’t stop these changes, we can make many lifestyle and nutrition changes to decrease the effects of perimenopause and menopause, specially the unwanted weight gain. 

 Perimenopause

Perimenopause, often referred to as the menopause transition, typically begins in a woman’s 40s but can start as early as her mid-30s. This phase can last anywhere from a few months to over a decade, culminating in menopause, which is defined as the point when a woman has not had a menstrual period for 12 consecutive months.

During perimenopause, the ovaries gradually produce less estrogen, leading to fluctuations in hormone levels. This hormonal rollercoaster is responsible for the array of symptoms experienced during this time.

Common Symptoms of Perimenopause:

1. Irregular Periods: One of the earliest signs of perimenopause is a change in menstrual cycles. Periods may become shorter, longer, heavier, or lighter, and the interval between them can vary significantly.
2. Hot Flashes and Night Sweats: These sudden feelings of intense heat, often accompanied by sweating and a rapid heartbeat, are hallmark symptoms. Night sweats, in particular, can disrupt sleep and contribute to fatigue.
3. Mood Changes: Hormonal fluctuations can lead to mood swings, irritability, and increased risk of depression and anxiety.
4. Sleep Disturbances: Insomnia and changes in sleep patterns are common, often exacerbated by night sweats.
5. Vaginal and Bladder Problems: Decreased estrogen levels can cause vaginal dryness, discomfort during intercourse, and urinary issues such as increased frequency or urgency.
6. Decreased Fertility: While pregnancy is still possible, fertility naturally declines during perimenopause.

Transitioning to Menopause

Menopause is officially diagnosed when a woman has not had a menstrual period for 12 consecutive months. The average age of menopause is 51, though it can occur earlier or later. The transition from perimenopause to menopause is gradual, but once menopause is reached, many of the symptoms experienced during perimenopause begin to stabilize.

Common Symptoms of Menopause:

1. Hot Flashes and Night Sweats: These can continue into menopause, though their frequency and intensity may diminish over time.
2. Vaginal Dryness and Discomfort: These issues often persist, necessitating the use of lubricants or hormone therapy for relief.
3. Bone Density Loss: The decrease in estrogen levels accelerates bone loss, increasing the risk of osteoporosis.
4. Cardiovascular Changes: Postmenopausal women face a higher risk of cardiovascular disease due to changes in cholesterol levels and blood pressure.
5. Metabolic Changes: Many women experience weight gain and a redistribution of body fat, often around the abdomen. Sarcopenia or loss of muscle mass also happens but diet and exercise can help to maintain strong healthy muscles.

Psychological Changes During Menopause

1. Mood Swings: Fluctuating hormone levels can lead to mood swings, irritability, and increased emotional sensitivity. Understanding these changes can help in seeking appropriate support and care.
2. Anxiety and Depression: The transition into menopause can trigger anxiety and depression in some women. It’s important to acknowledge these feelings and seek professional help if needed.
3. Memory and Concentration Issues: Many women report experiencing “brain fog” or difficulty concentrating during menopause. Staying mentally active and engaged can help mitigate these effects.
4. Changes in Libido: A decrease in estrogen can lead to a reduced sex drive. Open communication with partners and exploring new ways of intimacy can help maintain a healthy sexual relationship.
5. Self-Identity and Aging: Menopause often coincides with significant life changes, such as children leaving home or career transitions. This period can prompt a reassessment of identity and life goals, leading to personal growth and new opportunities.

How can I support you during Menopause?

Navigating perimenopause and menopause can be challenging, but there are several strategies to manage symptoms and maintain quality of life.

1. Regular Exercise: Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. I have been lifting weights since I was in my twenties and I think It’s one of the best types of exercise to maintain strong muscles and bones. Yoga is also particularly good as it helps with balance and flexibility. I practice both since they have amazing benefits.
2. Healthy Balanced diet that supports heart and bone health: it is so important to avoid sugar, white flour, trans fats and limit alcohol to improve symptoms. Including foods with healthy fats and phytoestrogens is beneficial too. I like to customize a food plan to helps women according to their lifestyle and specific needs. I use Hypnotherapy to help clients get rid of cravings and overeating, increase motivation to exercise and to eat more balanced meals
3. Improve Sleep quality: Insomnia is a very common problem for women during these stages. However, there are so many things you can do to improve sleep from lifestyle changes to supplements. I also like to use Relaxation techniques and Hypnosis to increase well-being and relaxation.
4. Incorporate Meditation and Relaxation practices in your daily life. I can help with stress management and relaxation using Hypnosis, Mindfulness, Deep breathing and Coaching tools.
5. Regular Health Check-Ups: Regular visits to a healthcare provider can help monitor and manage health changes during this transition.
6. Positive Outlook: Viewing menopause as a natural life transition rather than a medical condition can foster a more positive outlook. Celebrating this new phase of life with its unique opportunities can lead to a fulfilling and empowered experience.

Embracing the Change

While perimenopause and menopause are natural biological processes, they often bring significant challenges. However, they also present an opportunity for women to prioritize their health and well-being, embracing this new phase with knowledge and resilience.. With the right support and resources, women can manage these transitions effectively, turning potential challenges into opportunities for growth and self-discovery.

I would love to help you maintain a healthy weight during the phase in your life and feel supported, motivated and energetic to enjoy life!