Good nutrition and an active lifestyle is essential to get you through a healthy menopause. This is true whether Hormone Replacement Therapy (HRT) is part of your treatment or not.
Social Media can often contribute to confusion, leaving many women feeling overwhelmed… this applies even more so during menopause when we don’t’ necessarily feel our best with weight being redistributed!
The vast majority of women are focused on weight loss rather than remaining healthy
There is no getting away from the fact that weight gain is one of the most common side effects of perimenopause and menopause affecting over 50% of women. Don't despair it can be helped with the right diet and exercise. You may even feel better and more healthy by making some changes.
The Healthy Women’s study suggests that on average women gain approximately 1.5kg per year during the perimenopause transition, resulting in an average weight gain of 10kg by the time menopause is reached.
Most of this weight accumulates around the abdomen and upper body. As oestrogen levels reduce, visceral fat increases.
The reduction of oestrogen correlates directly with a significant increase in cardiovascular disease and reduced bone.
Good Nutrition Can Help
Studies show most women only eat one third eat their 5-a-day fruit and vegetables
Overall oily fish is just 40% of the recommended intake of 156g per week
Intake of total fat, saturated fat, salt and free sugars all remain above recommended levels
Dietary fibre intake falls well below recommendations.
25% of women have low iron intake resulting in anaemia. Heavy bleeding may also contribute to this. Folate and iodine intake is low.
High quality evidence underpinning calorie reducing diets with increased exercise, including strength exercise such as weight bearing exercise/ strength training is helpful in maintaining muscle mass
Diet Advice to Manage Weight
Structured meals made up of foods from the major food groups to increase fruit and vegetable consumption will help rather than random unplanned snacking
Reduce intake of sugar, salt and fat. Increase intake of micronutrients such as iron, calcium, folate and Iodine.
The meal time food group model of ¼ protein, ¼ carbohydrate and ½ fruit, vegetables or salad is a helpful guide.
Planned snacking can increase nutrient intake and decrease fat, salt and sugar intake.
Structured meal plans and eating more slowly can help reduce portion sizes.
Reducing alcohol intake greatly reduces your sugar intake.
Should Carbohydrates be Avoided?
It’s essential that menopausal women consume carbohydrates, especially while increasing physical activity levels.
Exercising with insufficient intake of carbohydrates will result in lean muscle mass loss, which will be counterproductive.
Carbohydrates therefore shouldn’t be avoided
Low glycaemic choices which may reduce sugar cravings are:
Bread Multigrain, granary, rye, seeded, oat-based breads, pitta and chapati
Potatoes New potatoes, sweet potatoes, yam. Pasta, All pasta cooked al dente and noodles
Rice, Basmati rice. Other grains; Bulgar wheat, barley, spelt, couscous
Breakfast cereals; Porridge, no added sugar muesli and other oat-based cereals
Why Does Protein Matter?
Protein helps increase satiety and can be a valuable source of important nutrients such as iron and omega-3 fatty acids. Protein portions should make up approximately ¼ of a meal. Lean Meat/ Fish/ Eggs/ Tofu are all excellent sources of protein.
What About Diets?
Most popular diets have very little science behind them. They are all largely designed to do the same thing - reduce calories and therefore make you feel hungry psychologically and physically
Any weight lost on popular diets is likely to be regained and in the long term this will make controlling weight more difficult. choosing adequate protein and carbs is essential
Maintaining a healthy weight by developing good eating habits is the key the becoming more healthy and maintaining weight at a sensible ideal target weight.
What About a Vegan or Vegetarian Diet?
Plant based diets are very popular for a variety of reasons. Eating more plant foods is generally a very healthy, sensible choice to make. There is no evidence that a vegetarian or vegan diet is any healthier than a balanced diet which includes lean meat, fish, poultry and dairy foods. Balancing protein is important as a lot a plant based diets may lack adequate protein, calcium, omega 3 fatty acids and vitamin B12.
Can Nutrients Relieve Menopause Symptoms?
It’s highly unlikely menopause symptoms can be controlled through diet. Some foods like caffeine, alcohol and spices may increase hot flushes and can disturb sleep as well.
The focus on diet in menopause should be on eating well and eating a variety of foods to support all round health – especially heart and bone health.
Get Active
European guidelines recommending >150mins / week to attending 1-2 gym classes per week, most UK adults fall well below this. Getting a 10, 000 steps in a day is great ! If baseline activity levels fall well below 10,000 steps, agree to start at a more realistic target. Perhaps 5,000 or 7,000 steps then build it up.
Resistance or Strength Exercise
For perimenopausal and menopausal women who want to lose weight and change their
body shape this is really the only way to do it. Regular, consistent weight resistance exercise is the most efficient method for increasing muscle mass and metabolic rate.
Feeling the benefit of good nutrition and exercise can make you feel better mentally as well as physically. You don't have to start running marathons to feel the benefit. It may help to find a group to exercise with, whether it be walking, or join a Yoga class ? The benefits of spending time with others with the same goals will spur you on and motivate your healthy habits, you may even make a few friends in the process! as well as releasing some endorphins that will make you smile.
If you'd like more information on Menopause and how to mange your symptoms please get in touch.
Regards
Amanda
