What We’ll Cover

• How menopause affects your body and why it can impact your weight
• Practical strategies for staying active, eating well, and managing symptoms
• Steps to improve your overall health and feel your best during menopause

Menopause is a natural stage in a woman’s life that often brings physical and emotional changes. One common challenge is weight gain, which can feel frustrating and difficult to manage. Hormonal shifts, a slowing metabolism, and changes in body composition all play a role. Understanding these changes is key to finding ways to improve your health and well-being during this time.

Menopause occurs when the ovaries stop functioning, leading to the end of menstruation. It is diagnosed after 12 months without periods if you’re over 50 or 24 months if you’re under 50. The years leading up to menopause are known as perimenopause. During this phase, the levels of hormones involved in releasing eggs fluctuate and gradually decrease, causing irregular periods that may become heavier, lighter, or less frequent.

Some women experience menopause naturally, while others may go through it earlier due to surgery that removes the womb or ovaries.

How menopause affects your body

The hormonal changes during menopause can lead to various symptoms, which may include:

• Hot flushes and night sweats
• Mood changes and difficulty sleeping
• Fatigue and forgetfulness
• Vaginal dryness or bladder problems
• Weight gain and changes in body shape

For some, weight gain during menopause is linked to changes in where fat is stored. Hormonal shifts can cause more fat to be stored around the abdomen, while the loss of muscle and bone mass lowers the number of calories burned daily. This is why managing weight during menopause can feel particularly challenging.

If you’re struggling, it’s important to be kind to yourself. Hormonal changes are a natural part of this transition. Small, consistent lifestyle changes can make a big difference to your overall health.

What You Can Do

Here are some strategies to help you stay healthy during menopause:

Stay active‍

Physical activity helps maintain muscle mass, strengthens bones, and supports better sleep. To get started:

• Start small: Begin with exercises you’re comfortable with and gradually build up.
• Try variety: Mix activities like walking, swimming, yoga, and strength training to work different muscle groups.
• Be consistent: It’s more important to keep up a steady routine than to push too hard and burn out.

Follow a healthy diet‍

Eating well is essential for managing menopause symptoms and maintaining a healthy weight:

• Focus on whole, unprocessed foods and increase your intake of vegetables, fruits, nuts, seeds, and legumes.
• Include good sources of protein, like lean meats, eggs, tofu, and fish, to support muscle maintenance and keep you feeling full.
• Add omega-3 fatty acids, found in oily fish (like salmon or mackerel) and olive oil, to potentially help with symptoms like night sweats and to reduce cardiovascular risk.
• Get enough calcium and vitamin D through dairy, green leafy vegetables, or fortified foods to maintain bone health.
• Reduce caffeine and alcohol, as they can disrupt sleep and worsen symptoms like hot flushes.

Prioritise sleep‍

Good sleep hygiene can make a big difference. Try creating a regular bedtime routine, keeping your bedroom cool and comfortable, and avoiding screens before bed. See our article on sleep hygiene for further guidance.

Manage stress‍

Relaxation techniques like deep breathing, meditation, or mindfulness can help. Spending time on hobbies and activities that bring you joy is equally important.

Consider treatment options‍

If menopause symptoms are affecting your quality of life, speak with your GP or gynaecologist. They can discuss treatments like hormone replacement therapy (HRT) to help manage symptoms.

Summary‍

Menopause can be a challenging transition, but with the right approach, it’s possible to maintain a healthy lifestyle and feel your best. Staying active, eating a balanced diet, prioritising sleep, and managing stress are all steps that can improve your overall well-being. Remember, this is a natural phase of life, and caring for yourself during this time will help you embrace it with confidence.

For more information, visit RCOG patient resources.