Doing the same exercise sessions you always have with no noticeable change in your diet yet have you noticed your clothes are getting a bit snugger?

It could be menopause. Under the age of 45 years (i.e. pre menopause for most women) obesity rates are higher in men than women. However, over 45 the rates are higher in women than men! (1). During menopause there is a 1-2 kg increase per year in body weight for most women (2,3) but it is not just the weight gain which is problematic but also the changes in body composition. With menopause there is a decrease in lean mass and an increase in fat free mass and whats worse the increase in fat mass accumulates around the abdomen, think increased risk for cardiovascular disease (4). This is due to the decreases in estrogen and increases in circulating androgens (4). Although we can’t just blame the hormones aging itself is associated with weight gain, likely due to changes in activity patterns (not just in structured exercise but also incidental activities), Western dietary patterns and emotional eating all contribute to the creeping increases in weight (5).

Dietary interventions plus exercise have been to result in better body weight and body composition (BC) outcomes than calorie-restricted diets alone in overweight and obese peri- and postmenopausal women (6). A higher adherence to a healthy dietary pattern (the Mediterranean diet) is inversely associated with overweight/obesity in perimenopausal and postmenopausal women (7).

Others have shown the importance of protein, for example, a cross-sectional study by Rolland et al. showed a decline of 0.6% per year in muscle mass after menopause (8). However, they also showed that, for an increase of 0.1 g/kg of daily protein intake, the drop in muscle mass was reduced by 0.62 kg. A recent review found that protein intake exceeding the Recommended Daily Allowance (RDA) (0.8 g/kg BM) may be preferential in preserving muscle mass and function in ageing adults (9). For instance, among post-menopausal women of 60–90 years, those in the low protein group had a higher body fat and fat-to-lean ratio than those who consumed a higher protein diet (10). A high protein content of plant origin, such as the traditional MD, would add further benefits to patients’ health. Other papers support the beneficial effect of a MD, which is rich in legumes, fiber, and monounsaturated fat, for weight loss (11,12). This advantage would add to the other positive effects of consuming this type of protein in menopause, such as decreasing bone loss and risk of hip fracture (13), improving insulin sensibility (14,15) and decreasing cardiovascular disease risk (16).

1. Prioritize Protein: Include lean protein sources in your diet to support muscle maintenance and metabolism. Fish, poultry, tofu, and legumes are excellent choices.

2. Embrace Whole Foods: Opt for nutrient-dense, whole foods such as fruits, vegetables, whole grains, and lean proteins. These choices provide essential nutrients while keeping calorie intake in check.

3. Mindful Eating: Pay attention to hunger and fullness cues. Practice mindful eating to foster a healthy relationship with food and prevent overeating.

4. Stay Hydrated: Adequate water intake is crucial for overall health. Sometimes, our bodies may confuse thirst with hunger, so ensure you stay hydrated throughout the day.

5. Limit Added Sugars and Processed Foods: Minimize the consumption of added sugars and processed foods, as they can contribute to weight gain and disrupt hormonal balance.

In conclusion, menopausal weight gain is a nuanced process influenced by various factors. By embracing a Mediterranean dietary pattern, staying active, and incorporating research-backed nutritional interventions, women can navigate this phase with resilience and enhance their well-being. Always consult with a healthcare professional or nutrition expert for personalized advice tailored to your specific needs. Here's to embracing menopause with vitality and informed choices! 🌸 #MenopauseWellness #NutritionJourney