Managing Your Symptoms
Nutrition & Diet
A balanced eating pattern can help support energy, muscle health, and long-term metabolic health during menopause. Rather than focusing on restrictive diets, aim for nutritious foods that are satisfying and sustainable.
Prioritize Protein
Including protein throughout the day can help maintain muscle mass and support fullness. Sources include fish, poultry, eggs, dairy, tofu, beans, lentils, nuts, and seeds.
Choose Fiber-Rich Foods
Vegetables, fruits, whole grains, and legumes can support digestive health, blood sugar regulation, and fullness.
Include Healthy Fats
Foods such as olive oil, avocado, nuts, seeds, and oily fish provide beneficial fats as part of a balanced diet.
Be Mindful of Portions and Eating Patterns
Energy needs can change with age and activity levels. Paying attention to hunger and fullness cues may be more useful than following a rigid calorie target.
Stay Hydrated
Drinking enough water supports overall health and may help distinguish thirst from hunger.
Note: Individual responses to dietary changes and supplements can vary. Discuss supplements with your healthcare provider before starting them, especially if you have other medical conditions or take prescription medications.
Medical Treatments
There is no single medical treatment specifically for menopause-related weight gain, but your healthcare provider can help address factors that may be contributing.
Hormone Therapy
Hormone therapy is not a weight-loss treatment. However, it can help manage certain menopause symptoms, such as hot flashes and sleep disruption, which may indirectly make it easier to maintain healthy routines.
Treat Underlying Health Conditions
Conditions such as thyroid disorders, diabetes, and sleep apnea may affect weight and energy and should be appropriately evaluated and managed.
Weight-Management Medications
For some people who meet medical criteria, prescription weight-management medications may be an option. These treatments should be discussed with a healthcare provider based on individual health, risks, and goals.
Lifestyle Approaches
Lifestyle habits can help support muscle mass, metabolic health, energy, and overall wellbeing during and after menopause.
Include Strength Training
Resistance exercise helps maintain and build muscle, supporting strength, mobility, and metabolic health as you age.
Stay Physically Active
Walking, cycling, swimming, and other aerobic activities support cardiovascular health and can help with weight management.
Prioritize Sleep
Poor sleep can affect appetite, energy, and motivation to exercise. Developing healthy sleep habits is an important part of overall metabolic health.
Manage Stress
Chronic stress can influence eating patterns, sleep, and energy. Relaxation techniques, mindfulness, and regular movement may help.
Limit Alcohol
Alcohol adds calories and can also interfere with sleep and other menopause symptoms.
Emotional Wellbeing
Changes in weight or body shape can affect confidence and how you feel about your body. Menopause can also coincide with other physical and emotional changes that make adjusting to a changing body more difficult.
Focus on Health, Not Just the Scale
Strength, energy, mobility, sleep, and overall health can be meaningful measures of progress alongside, or instead of, body weight.
Be Patient With Your Body
Your body naturally changes throughout life. Sustainable habits that support your long-term health are more valuable than pursuing rapid or restrictive weight loss.
Seek Support When You Need It
If concerns about weight or body image are causing significant distress or affecting your relationship with food, consider speaking with a healthcare provider or qualified mental health professional.
Want a More Comprehensive Guide?
Looking for a complete guide to every stage of menopause? Explore Menopause Spotlight: Your Essential Guide to Perimenopause, Menopause, and Beyond.
Available in paperback, hardcover and ebook.