Menopause Weight Solutions

If you’re a woman in her 40’s or know someone in this stage then it’s helpful to know what goes on in this phase and what practical tools you can use to prevent and address some of the unwanted symptoms.

Do you feel irritable, anxious, depressed or stressed for no reason? Is weight suddenly creeping up around your belly? These all might be signs that you're in perimenopause or, if you haven't had a period for a while, are transitioning into menopause. Perimenopause describes the time when your hormones begin to transition into menopause. Menopause is defined as the time of a woman's life 1 or more years after her last period occurs. 

The hormone fluctuations over this time can cause a cocktail of symptoms and leave you feeling a little lost as to what to do. The likes of HRT (hormone replacement therapy) can be extremely helpful but I also want to highlight some of the natural tools you can use to ease the symptoms of perimenopause and make this transition a whole lot easier. 

After 25-30 years of a relatively consistent hormone cycle (minus any pregnancies or time on hormonal contraceptives) things begin to change in your 40’s. The age at which you go through perimenopause is largely genetic and usually reflects when your mother may have experienced it. 

Estrogen and progesterone are the two female hormones that begin to change. Many people don’t know that estrogen initially skyrockets before it plummets. It can spike up to 3x the amount of its normal production. While progesterone steadily decreases over the perimenopause phase which can last for 2 - 12 years.  Weight gain over this period is primarily caused by the fluctuating estrogen levels. While the initial spike can cause weight gain the drop in estrogen also can and often is more problematic. The weight gain is largely experienced in the abdominal area. There are a couple of reasons for this. 

1. Adipose (fat) tissue is an endocrine organ itself. Producing various hormones and inflammatory molecules. As a reflux to the drop in estrogen levels, more fat cells are laid down in the abdominal region in an attempt to produce more estrogen.
   
   

2. Estrogen makes us more insulin sensitive. This allows us to handle carbohydrates more readily and get them out of our blood system - keeping our levels steady. With the drop in estrogen we don’t respond to carbohydrates/glucose so well and our blood sugar remains high → weight gain. Because so many women (and men) nowadays have a baseline higher carbohydrate diet, in particular processed carbohydrates, their body can’t handle the carbs so well through perimenopause and weight gain results. 

How can we naturally counteract these changes and prevent/address the sudden abdominal weight gain? 

You can use both the suggestions from part 1 and 2 at the same time.

To address weight gain from the short-term high in estrogen: 

1. Use 1Tb flaxseed oil or ground flaxseeds daily. The phytoestrogens in flax seeds actually have an anti-estrogen effect when we have high levels of estrogen. They bind to estrogen receptors and block the estrogen stimulating effect. Interestingly when estrogen levels are then low flaxseeds are also helpful and can have a more stimulatory effect.
   
   

2. Support liver function to ensure it can effectively clear estrogen. There are 2 phases of detoxification that need to be flowing well for estrogen metabolism and excretion. If the liver is loaded from alcohol/sugars/processed foods and is inflamed or a ‘fatty liver’ then 1 or both of these phases won’t clear estrogen efficiently. Consider the following:

   • Alcohol is particularly problematic in perimenopause and I typically find that when women completely eliminate it a lot of their symptoms go. Even a couple of glasses per week can affect things. 

   • Cut out all refined sugars and carbohydrates.

   • Move your body intentionally for at least 40 mins per day

   • Hydrate well with 2L of filtered water per day

   • Stabilise your blood sugar levels with adequate amounts of protein, carbohydrates and fats at every meal. 

   • Prioritise cruciferous vegetables which contain isothiocyanates and indole compounds which support both phase 1 and 2 detoxification. 
     
     

3. Support bowel regularity in order to excrete toxins and estrogen. 

1. Drink 2L of water per day

2. Prioritise half a plate of greens and non-starchy vegetables at every meal in order to get plenty of fibre in

3. Move your body daily

4. Increase fibre with 1Tb psyllium husks in water per day

5. Eat the rainbow in order to encourage healthy microbial diversity
   

To address weight gain from the drop in estrogen

1. Lower carbohydrate intake

   • Aim for ¼ plate or less of whole foods carbohydrates at each main meal → root vegetables, legumes, fruit and whole grains

   • Many women will do great on a ketogenic diet during the perimenopausal → menopause phase. 

   • Avoid processed carbohydrates and sugars e.g. wraps, breads, crackers, pita pockets, pasta, baked goods etc. 

2. Supplement with maca powder. 

   • Maca has done well in several trials in relation to perimenopause. The plant sterols in maca act as biochemical triggers and have an adaptogenic effect on hormones and seem to balance them in order to achieve homeostasis. 

3. Move your body!

• Movement helps resensitise our cells to insulin and helps to mop up excess glucose. 

• If you don’t already, focus on intentional movement for at least 40 mins per day. This doesn’t need to be high intensity in fact I’d recommend lower intensity movement like walking, swimming, pilates and biking. 

Look out for next weeks blog on how you can address the cognitive, mental and sleep symptoms of perimenopause/menopause.