Menopause and Nutrition
Experiencing perimenopause weight gain?
Use these 8 proven nutrition tips and say goodbye to your meno-belly for good!
Perimenopause weight gain is a common challenge many women face as they approach the start of menopause, when the menstrual cycle pauses—for good. This stage of life is not a disease to be treated but a normal transition. Menopause “officially” begins 12 months after your last period, which typically occurs around the age of 51.
Perimenopause
The transition period leading up to menopause, known as perimenopause, often starts in the early to mid-40s. This period can bring various changes to your body that are overwhelming and frustrating.
Weight gain, especially around the abdomen—often referred to as the meno-belly—can be discouraging. Suddenly, no matter what you try, nothing seems to work to get rid of it.
Worse yet, the foods you used to eat and enjoy no longer seem to sit well, causing bloating, gas, and other digestive issues.
To make matters more challenging, weight gain is only the tip of the symptoms iceberg. You may also start experiencing:
Hot flashes and night sweats
Difficulty sleeping
Moodiness and higher stress
Joint pain and overall weakness
Brain fog and feeling sluggish
As if that weren’t enough, once perimenopause finishes and menopause officially begins, your risks for heart disease and osteoporosis rise.
Why does this even happen? Some of the reasons behind these changes include shifting hormones, metabolism, stress levels, and lifestyle.
As your body goes through these changes, its nutritional needs also evolve.
So, let’s dig into some expert nutrition tips to help you overcome perimenopause weight gain and other menopausal symptoms.
These menopause nutrition diet tips will work whether you are just starting your transition, are in the thick of it, or are post-menopause and still experiencing negative symptoms.
Tip #1 - Drink Enough Fluids
As you age, you may slowly lose your sense of thirst, making it easier to become dehydrated without even noticing. This can happen through no fault of your own. Adequate hydration is crucial, especially during perimenopause and menopause, as it can help alleviate some common menopausal symptoms.
Drinking more fluids can improve hot flashes, night sweats, vaginal dryness, and bladder infections. Aim to drink at least eight 8-oz glasses of water or herbal tea per day. Staying hydrated can also help manage menopause weight gain by reducing hunger and improving digestion.
Consider trying this fruit-infused water recipe to make hydration more enjoyable: Combine slices of cucumber, lemon, and a handful of mint in a pitcher of water. This refreshing drink can help you stay hydrated and support your menopause nutrition diet.
Tip #2 - Avoid Alcohol
You likely already know that alcohol isn’t the best drink for your health—especially in excess. During menopause, alcohol can worsen hot flashes and disrupt your sleep, making it harder to stay asleep through the night.
Additionally, alcohol increases your risk of developing or worsening many health conditions. It can also contribute to forgetfulness and confusion, and lead to loss of muscle mass, balance problems, falls, and accidents. Plus, alcohol contains empty calories that can contribute to weight gain during menopause.
However, I’m not suggesting that you completely avoid alcohol if a glass of wine occasionally adds to your enjoyment. I'm certainly not one to turn down a nice glass of Zinfandel or a refreshing Sauvignon Blanc during a lovely dinner with friends and family. As with all things in life, moderation is key, and that's especially true with alcohol.
Try these two simple and easy-to-follow mocktail recipes: Sparkling Lime-Mint Cooler and Berry Hibiscus Spritz. These mocktails can be a delightful addition to your menopause diet plan without the negative effects of alcohol.
Tip #3 - Cut Down on Spicy Foods and Caffeine
If hot flashes bother you, consider avoiding common triggers like spicy foods and caffeine. Both can exacerbate hot flashes and disrupt your sleep, making menopause symptoms more difficult to manage.
Spicy foods, such as those containing chili peppers, can increase your body temperature and trigger hot flashes. If you love spicy food, try milder alternatives or gradually reduce the amount of spice in your meals. Focus on adding flavor with herbs and spices that are less likely to cause heat, such as basil, oregano, and turmeric.
Caffeine, found in coffee, tea, chocolate, and some sodas, is a stimulant that can interfere with sleep patterns and increase anxiety, both of which are common issues during menopause. Reducing your caffeine intake can help improve your sleep quality and reduce the frequency and intensity of hot flashes.
Try replacing your morning coffee with caffeine-free alternatives like herbal teas, chicory coffee, or warm lemon water. Herbal teas like chamomile, peppermint, or rooibos can provide a soothing start to your day without the caffeine. Additionally, chicory coffee offers a similar taste to regular coffee but without the stimulating effects.
For a quick, herb-flavored dish that won't trigger hot flashes, try garlic and herb sautéed spinach. It's easy to prepare, packed with flavors, and fits well into a menopause nutrition diet. You can also experiment with other low-spice, nutrient-rich recipes to keep your meals both satisfying and menopause-friendly.
Incorporating these changes into your menopause diet plan can help manage your symptoms and improve your overall well-being, making the transition smoother and more comfortable.
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Tip #4 - Try to Eliminate Added Sugars
Now, before you throw darts at me with your eyes, bear with me as I explain. First off, there’s a huge difference between added sugars and naturally occurring sugars in foods!
What I’m suggesting is that you cut down as much as possible on added sugars, not the naturally occurring sugars found in fruits, vegetables, and whole grain pasta.
Added sugars are commonly found in pastries, donuts, muffins, cakes, cookies, chocolate bars, candies, energy drinks, soda, fruit juices, and other overly processed packaged foods. There's also the sugar you add to your coffee, tea, and homemade desserts.
If the thought of cutting out all sweet treats seems unfair, try eating smaller portions or even half-sized desserts. If you have a sweet tooth like me, start by limiting your dessert intake. For example, if you’re used to having dessert every night after dinner, try reducing it to every other night and gradually cut back until you don’t feel the need to have dessert after your meals. It’s easier than it sounds—believe me, from someone who used to eat a full tub of Haagen-Dazs ice cream 2 to 3 times a week, if I can do it, so can you!
A recent study showed that menopausal women who consumed more sweets, fats, and snacks suffered from menopausal symptoms more than those who ate more fruits and vegetables. Symptoms like hot flashes, night sweats, muscle and joint problems, and bladder issues were all worse for the dessert-lovers.
Something else to keep in mind: the more sweets you eat, the more your body will crave them. It’s a vicious cycle. Be sure to read my "Cravings vs. Hunger" post, where I dig deeper into the biochemical processes that cause cravings and, more importantly, how to eliminate them for good.
Try this low-sugar dessert: Dark Chocolate Almond Clusters with a sprinkle of sea salt. This is now one of my favorite go-to treats! I even bring a few pieces with me, hidden away in my purse, when my hubby and I go to the movie theater!
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Tip #5 - Eat smaller quantities of food
Did you know that at 50 years old you need about 200 fewer calories per day than you did during your 30s and 40s? This is assuming you were a healthy weight and want to maintain a healthy weight as you get older. This means that by continuing to eat the same amount of food as you did in your 30s and 40s, you’ll start gaining weight, contributing to the dreaded "meno-belly."
On average, women in their 50s and 60s gain about 1.5 pounds every year. This weight gain during menopause is common but manageable with mindful eating habits. [Check out this Waist Circumference calculator to see where you stand.]
If you’re looking to lose weight, try to eat about 500 calories less than what you need to maintain your weight. If the thought of keeping track of your calories makes you break out in hives, download my Plate Perfect Guide. You’ll learn to control your portion sizes easily and without counting calories.
Eating less food can be challenging! Try having smaller portions and using mindful eating techniques to help you get used to it. Also, be sure to check out my Hunger, Cravings blog for more great tips on eating less without feeling deprived.
Pro Tip: Avoid eating large meals close to bedtime, particularly if you have trouble sleeping. Eating large meals can cause discomfort and indigestion, which may disrupt sleep, a common issue during menopause.
Tip #6 - Eat Higher Quality Foods
Eating less food doesn’t mean you need less nutrition. In fact, it’s crucial to eat quality foods packed with nutrients to combat perimenopause weight gain. This includes fruits, vegetables, whole grains, and high-quality proteins such as legumes, nuts, seeds, fish, and poultry.
A recent study showed that menopausal women who ate the most greens had the fewest complaints about typical menopausal symptoms like hot flashes.
By eating more nutrient-dense foods, you’ll get more vitamins, minerals, fiber, and protein—all essential to maintaining your health during and beyond menopause. This can help reduce the meno-belly and improve overall well-being.
Pro Tip: Your bones love calcium and vitamin D. Some of the richest sources of these are dairy products, fish with bones, and foods fortified with these nutrients (check your labels). [Here's a tasty recipe for a calcium-rich kale and white bean sauté.]
What About Soy and Phytoestrogens?
Phytoestrogens are plant compounds that mimic the effects of estrogen, which your body produces less of during menopause. Soy is the best-known food containing these compounds and is often recommended for menopausal symptoms like hot flashes. In addition to food sources, dietary supplements with high amounts of phytoestrogens are available. Some women choose these supplements instead of hormone therapy.
Research shows inconsistent results when it comes to phytoestrogens for menopausal symptoms. Some studies show a small reduction in hot flashes, while others do not.
A recent review of 23 studies on postmenopausal women found that those with certain health conditions (like diabetes, high blood pressure, or high cholesterol) who took phytoestrogen supplements weighed about 2 pounds more than women not taking the supplements, while healthy women taking phytoestrogens tended to weigh slightly less.
If you’re considering phytoestrogens, it’s important to consult your healthcare professional first.
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The ultimate menopausal weight answer guide
Discover science-backed facts on hormonal strategies
Tip #7 - Maintain a Balanced Micronutrient Intake
Ensuring a balanced intake of essential vitamins and minerals is crucial during menopause. Focus on micronutrients particularly vital for women at this stage, such as magnesium, which supports hundreds of biochemical reactions and can help improve sleep quality and reduce hot flashes. B vitamins are important for energy production and managing stress, while vitamin E is known for its antioxidant properties that can help manage skin health and reduce hot flashes.
Including a variety of colorful fruits and vegetables, nuts, seeds, and whole grains can help ensure you're getting these vital nutrients. Supplementing your diet with a high-quality multivitamin might also be beneficial after discussing it with your healthcare provider.
Remember, each woman's experience with menopause is unique, and what works for one might not work for another. Tailoring these tips to fit your specific needs can help you navigate this transition more smoothly and combat weight gain during menopause.
Tip #8 - Keep Your Insulin Levels in Check
Keeping your insulin hormone levels in check is paramount for your body, your weight, and your overall health!
Here’s why: Insulin is a hormone produced by the pancreas that allows your cells to take in glucose (sugar) from your blood to be used for energy. However, when you consume foods high in sugar or refined carbohydrates, your blood sugar levels spike, causing your pancreas to release more insulin. Over time, consistently high insulin levels can lead to insulin resistance, where your cells become less responsive to insulin, forcing your body to produce even more of it.
Insulin is also known as a fat storage hormone. When insulin levels are high, your body is more likely to store fat, particularly around the abdomen, contributing to the development of the meno-belly. Elevated insulin levels can lead to a variety of health issues, including type 2 diabetes, heart disease, and metabolic syndrome.
To keep your insulin levels in check, focus on maintaining a balanced diet with a low glycemic load. This means choosing foods that have a minimal impact on your blood sugar levels. Opt for whole grains, legumes, and vegetables, and limit your intake of refined sugars and processed foods. Incorporate high-fiber foods, lean proteins, and healthy fats to help stabilize blood sugar levels and improve insulin sensitivity.
Avoiding large meals and instead eating smaller, balanced meals throughout the day can help manage insulin levels. Additionally, try to minimize snacking between meals to give your body time to stabilize its insulin levels. This approach allows your body to efficiently process the glucose from your meals without constantly spiking insulin levels. Regular physical activity is another effective way to improve insulin sensitivity and maintain a healthy weight.
By keeping your insulin levels in check, you can better manage your weight, reduce the risk of developing chronic diseases, and effectively combat the dreaded meno-belly. Emphasizing the glycemic load of foods and cutting out snacking between meals are key strategies to achieve this. This approach helps stabilize blood sugar levels without resorting to popular diets that require you to completely cut out carbs or other foods like fruits and vegetables unnecessarily.
Wrapping It Up with a Meno-Health Matters Bow
In conclusion, navigating the challenges of perimenopause and menopause, including managing the dreaded "meno-belly," is possible with the right nutrition and lifestyle strategies. As your body undergoes significant changes during this transition, adapting your diet and habits can make a world of difference.
By staying hydrated, avoiding alcohol, and cutting down on spicy foods and caffeine, you can alleviate some of the common menopausal symptoms. Reducing added sugars and eating smaller quantities of high-quality, nutrient-dense foods can help manage weight gain during menopause and improve overall well-being.
Maintaining a balanced micronutrient intake, focusing on essential vitamins and minerals, and keeping your insulin levels in check are crucial steps in supporting your body's natural processes. Emphasizing the glycemic load of foods and minimizing snacking between meals are effective strategies to stabilize blood sugar levels and prevent insulin resistance, which is key to combating perimenopause weight gain.
Remember, each woman's experience with menopause is unique, and what works for one might not work for another. Tailoring these tips to fit your specific needs can help you navigate this transition more smoothly.
If you have questions about managing menopause weight gain, nutrition, or overall health, let’s have a chat! I'm here to provide personalized, research-based nutrition advice tailored to your health, lifestyle, and goals. None of these one-size-fits-all shenanigans!
So, sweet-friend, keep calm, nourish your body with good food, and embrace this new stage of life with confidence and grace. You’ve got this!
Ready to Master Your Menopause with Nutrition? Let's Get Started!
Navigating menopause doesn't have to be a struggle. As a registered holistic nutritionist specializing in menopausal health, I'm here to guide you through each step of your nutritional journey. Whether you’re just entering perimenopause or are in the thick of menopausal changes, the right nutrition can make all the difference.
Don’t let menopause manage you! Take control with personalized, practical nutrition strategies tailored just for you. From managing weight gain to reducing hot flashes, the power of a proven menopause nutrition diet can transform your menopausal experience.
Let’s have a chat to explore if my Meno-Meltdown Metabolic Mastery program is the right fit for you and your health needs.
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xx Tanya, your dedicated ally in menopausal health, Auger
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References
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Docs Call Attention to Women Piling on Pounds in Midlife. Medscape. Accessed August 4, 2024. https://www.medscape.com/viewarticle/886795
Facts About Aging and Alcohol. National Institute on Aging. Published July 19, 2022. Accessed August 4, 2024. https://www.nia.nih.gov/health/alcohol-misuse-or-alcohol-use-disorder/facts-about-aging-and-alcohol
Healthy Meal Planning: Tips for Older Adults. National Institute on Aging. Published November 23, 2021. Accessed August 4, 2024. https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-meal-planning-tips-older-adults
Heavy Drinking Increases Postmenopausal Sarcopenia Risk. Medscape. Accessed August 4, 2024. https://www.medscape.com/viewarticle/881339
Hot Flashes: What Can I Do? National Institute on Aging. Published September 30, 2021. Accessed August 4, 2024. https://www.nia.nih.gov/health/menopause/hot-flashes-what-can-i-do
Pugliese G, Barrea L, Laudisio D, et al. Mediterranean diet as tool to manage obesity in menopause: A narrative review. Nutr Burbank Los Angel Cty Calif. 2020;79-80:110991. doi:10.1016/j.nut.2020.110991
Mediterranean Diet May Help Protect Bones in Postmenopausal Women. Medscape. Accessed August 4, 2024. https://www.medscape.com/viewarticle/894109
Menopausal Symptoms and Complementary Health Approaches. NCCIH. Accessed August 4, 2024. https://www.nccih.nih.gov/health/providers/digest/menopausal-symptoms-and-complementary-health-approaches-science
Crandall CJ, Mehta JM, Manson JE. Management of Menopausal Symptoms: A Review. JAMA. 2023;329(5):405-420. doi:10.1001/jama.2022.24140
Menopause. National Institute on Aging. Accessed August 4, 2024. https://www.nia.nih.gov/health/menopause
Menopause Diet: How What You Eat Affects Your Symptoms. Healthline. Published November 23, 2018. Accessed August 4, 2024. https://www.healthline.com/nutrition/menopause-diet
Menopause: Practice Essentials, Overview, Physiology. Published online June 13, 2023. Accessed August 4, 2024. https://emedicine.medscape.com/article/264088-overview
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Staying Healthy During and After Menopause. National Institute on Aging. Accessed August 4, 2024. https://www.nia.nih.gov/health/menopause/staying-healthy-during-and-after-menopause
The Menopause Years. Accessed August 4, 2024. https://www.acog.org/womens-health/faqs/the-menopause-years
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Treatment for Bladder Infection in Adults - NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. Accessed August 4, 2024. https://www.niddk.nih.gov/health-information/urologic-diseases/bladder-infection-uti-in-adults/treatment
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