Weight Gain is one of the most frustrating symptoms during perimenopause.
I know of many a "fit-bunny" in the gym, slogging out 2-3 classes/day and with the perfect diet and the weight mysteriously creeps on. It could make you cry.
It's not just ONE thing - it's ALL the things or at least a combination of factors.
During our fertile years, estradiol, which is produced in our ovaries, contributes to keeping us leaner. As we age, estradiol decreases and estrone becomes the dominant hormone.
Estrone is produced in our adrenal glands and fat cells, landing visceral fat in areas of our body where we might prefer it not to land - like our belly. This can also lead to health problems, like cardiovascular disease and heart disease and the leading cause of death in post-menopausal women.
In this intricate hormonal dance, as our estradiol begins it's descent, progesterone also declines. We need progesterone to help us relax, sleep, recover and feel like a decent human being. And not to forget testosterone which is essential for maintaining lean muscle tissue and maintaining our BMR - basal metabolic rate - the rate at which your body burns energy with daily living.
The changing hormones aren't the only cause of weight gain though. We have insulin sensitivity, stressful living, lack of sleep and even the changing gut microbiota. It sounds so counter-intuitive to think of sleep as a way to counteract weight gain, right?
There have been recent studies that support how getting adequate SLEEP is an essential lifestyle factor in fending off weight gain. A study by the American Heart Association, found that the test group who slept one hour and 20 minutes less than the control group consumed 549 more calories! Sleep deprivation can have us reaching for more snacks and unhealthier food choices.
Not having enough sleep will keep cortisol levels (a stress hormone) elevated in the body when it's supposed to be lower while resting and sleeping. Cortisol levels are naturally higher first thing in the morning and lower throughout the day. Cortisol is an important adrenal hormone that regulates blood sugar, reduces inflammation and maintains your metabolism - when it is functioning at the right times. Cortisol is not the enemy hormone. It plays a very important role in the energy metabolism cycle. Just too much cortisol and at the wrong times is when issues arise.
To manage your weight gain, a fully functional approach is the way to go. This is not one-size-fits-all but many of the recommendations are essential for healthy ageing anyway! The menopause journey can be up to a decade long for some women (yep, 10 years!) so quick-fix diets, fasting and 30-day challenges should be off the menu. I don't subscribe to these as the long-term view is the rest of your life.
Here are some top tips to get you going:
Sort out your sleep. Check out this blog post for what to do and when.
Have your hormone levels checked for other health issues that might be contributing to extra weight gain.
Prioritise strength training over cardiovascular training sessions. If you haven't yet started strength training, get on the waitlist for the new Sexy Ageing App.
Increase your protein intake. Any time from 35+ years, we see accelerated muscle loss (sarcopenia). Keeping higher protein levels can slow this down, along with strength training. For more details on nutrition for midlife and menopause, check out this blog post.
Keep your fibre intake high. The recommended value is 25 grams/day.
Stay away from "carb-age" - white, processed, sugary foods.
Limit your alcohol intake and wrap it up before 7 pm. Alcohol messes with your sleep.
Take time to rest, relax, and make time for activities you love.
If you're struggling with weight gain and you're looking for a credible fitness training program with personalised nutrition, then sign up for the NEW Sexy Ageing App launching September 9th 2024
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