Hormonal Changes and Weight Gain: Managing Perimenopause with Diet, Exercise, and Stress Relief

Understanding Hormonal Changes and Weight Gain

Regulation of hormones is necessary for optimal health, and aging processes like menopause can be a difficult time for a woman’s body due to the hormonal shifts. Let’s take a look at what estrogen and progesterone are responsible for. Estrogen is responsible for preparing the uterus, stimulating ovulation, and supporting the development of healthy bones and skin. During this time, it also assists with fat storage. Progesterone is responsible for maintaining the health of the uterus to support pregnancy, as well as breast development. It also affects mood. In terms of metabolism, progesterone promotes fat burning for energy.

During the perimenopause era, hormone levels are changing. Estrogen levels can be erratic, with higher increases and progesterone levels decreasing, which can result in storing more fat and burning less. This can be very frustrating to women who are gaining unwanted weight and are unable to lose it.

Estrogen dominance is also a factor to consider that can influence weight gain in perimenopausal women. This can occur for various reasons, like chronic stress, poor diet, alcohol consumption, exposure to xenoestrogens, or chemicals that can mimic estrogen or disrupt the balance of estrogen in the body. Other factors that affect weight gain in perimenopausal women are age, number of children, surgical induction of menopause, and family history of obesity.

Strategies for Weight Management During Perimenopause

Prioritizing a Balanced Diet: Nutrient-Rich Foods

Eating a diet rich in fiber is essential for managing weight effectively. Focusing on a plant-based, whole foods diet is the goal. Women should aim to consume at least 25 grams of fiber per day. Additionally, consuming adequate protein from lean protein sources is crucial for effective weight management. When consuming fats, focus on anti-inflammatory fats, such as omega-3-rich fats found in fatty fish, nuts, and seeds.

The Importance of Regular Exercise: A Personalized Approach

Exercise is also important and should be a focus alongside diet strategies. Strength training and low-impact aerobics are most appropriate for managing hormones and promoting weight loss. The goal is to build muscle and increase metabolism. Working with a trainer to prioritize goals and the appropriateness of exercises is key to preventing injury.

Stress Management Techniques: Reducing Emotional Eating and Finding Other Routines

It has been well established that chronic stress can wreak havoc on the body and impact hormone levels like cortisol, which can also make it hard to manage weight. Focus on finding activities and outlets to manage stress instead of binge eating or emotional grazing. Get involved in hobbies, talk with friends and family about stress, exercise, and prioritize sleep.

Overcoming Common Challenges

It can be challenging to make dietary and lifestyle changes. As a woman myself, I can understand some of the challenges with managing weight (being post-partum with significant hormonal fluctuations). Sweets have always been something I personally like and occasionally crave. It’s helpful to have some nourishing sweet snack ideas in my back pocket to help me make better choices. Below are some of my favorite go-tos!

• ½ cup plain Greek yogurt,  1 oz unsweetened or semi-sweet chocolate, fresh berries

• Apple or banana sliced thin with peanut butter/almond butter, drizzled with dark chocolate. 

• Frozen banana blended with 1-2 Tbsp. cocoa, 1/2 avocado, and honey to taste to make “homemade ice-cream”

• Chia pudding

Other swaps for reducing added sugars include using stevia instead of sugar, honey, or maple syrup. Or use coconut sugar instead (this is not entirely void of added sugars, but it is lower in glycemic index).

It is important to manage fatigue. Establish a consistent bedtime routine and stick to it. Aim for at least 7 to 9 hours of sleep per night. Sleep is critical for your body to repair itself. You need adequate rest. Limit screens 2 hours before bedtime to promote normal circadian rhythms. Avoid caffeine after noon. Moderate physical activity during the day and exposure to sunlight in the morning can also help your body fight fatigue.

Aim to think positively of yourself and be proud of the changes you make, no matter how little or big they are. Making realistic goals for yourself can be beneficial and help you avoid not meeting expectations. I think it is essential to accept where you are and celebrate even the smallest wins in life.

Find clothes that make you feel confident and beautiful, even if they aren’t the size that you prefer or desire.

Seeking Professional Help: When to Consult a Healthcare Provider

Definitely talk with a dietitian or other health professional if you have questions about different ways to help with managing weight during the perimenopause era. Options like hormone replacement therapy are available, which might be beneficial to reduce negative symptoms of menopause and might help aid in weight loss efforts due to better hormone balance. I recommend finding an integrative medical professional who will assess your overall health and help you make changes to reduce stress, inflammation, and optimize your hormones. Looking at your health as a whole could be the key to optimizing your body and achieving the results you desire, as weight is generally affected by more than one symptom or problem.

Working with a dietitian can also help optimize your diet to match lifestyle changes you are making to manage weight. They can provide tips on healthier snacks and meal alternatives, helping you establish a plan to consume a balanced diet that prioritizes nutrients specific to your needs. Additionally, they can recommend laboratory data that can be utilized to target specific food groups and nutrients you need.

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