Hitting the milestone of fifty can often bring with it some unwelcome changes. One of the most noticeable is how our bodies start to manage weight. Without altering our diet, gaining weight becomes easier, particularly around the abdomen. Achieving that flat stomach again may require some dietary adjustments.
Menopause marks a significant phase in every woman’s life, signaling the end of ovarian function and menstruation. Typically occurring between 45 and 55 years of age, with the average around 50, menopause isn’t an illness. However, the drop in estrogen levels can lead to symptoms such as hot flashes, sleep disturbances, mood swings, and weight gain.
Why Does Weight Gain Happen During Pre-Menopause or Menopause?
As we approach our fifties, our bodies undergo transformations due to hormonal changes. The decline in estrogen produced by the ovaries leads to fat redistributing from areas like the thighs and hips to the abdomen.
Simultaneously, water retention becomes more pronounced, and muscle mass begins to decrease, which slows down our basal metabolic rate—the energy we expend while at rest.
This period is often accompanied by an increased craving for food, particularly for fatty and sugary snacks, exacerbating weight gain and fat storage. To counteract these inevitable effects of menopause, a concerted effort is required to manage energy intake without causing nutritional deficiencies common during this pivotal life stage.
Menopause and Weight Gain: Foods to Avoid
Certain foods and dietary habits can worsen menopause symptoms and contribute to weight gain. Here are some tips on what to avoid.
Cut Down on Sugar
To prevent weight gain and alleviate menopause discomforts, it’s advisable for menopausal women to steer clear of certain foods. This includes refined sugars found in candies, cakes, sodas, etc., which can cause a rapid increase in blood glucose levels, leading to hot flashes and mood swings. Alcohol and caffeine are also on the list of substances to avoid. For social drinks, consider swapping an alcoholic beverage for a glass of tomato juice.
Avoid “Bad” Fats
Declare war on “bad” fats! Trans fats and saturated fats harm cardiovascular health and promote overweight and belly fat. Instead, opt for “good” fats (mono-unsaturated fats, omega-3s) primarily found in fatty fish and oils.
Cooking should be done with measure, not by eye, using a tablespoon of oil a day, favoring vegetable oils and varying them (canola, walnut, olive, flaxseed). Prefer fat-free cooking methods like steaming, baking, or using parchment paper, and opt for light sauces (tomato coulis, whipped cottage cheese with lemon and herbs, light vinaigrette). In the morning, replace butter high in saturated fats with almond butter rich in omega-9.
Embarking on this dietary journey during menopause doesn’t just aim for weight loss but also enhances overall health and well-being. By adjusting our eating habits and making mindful choices, we can navigate menopause more comfortably and maintain a sense of balance and vitality.
