Menopause and Weight Gain: How to Take Control Naturally
As women navigate the journey of menopause, one of the most common concerns is unexpected weight gain. It’s a frustrating and often disheartening experience, especially when it feels like the usual approaches to maintaining weight no longer work. Let’s break down what’s happening, why it happens, and how you can support your body naturally and effectively.
Hormonal weight gain is common during peri/menopause, but not unavoidable. When you know the steps to take that work.
Why Does Menopause Cause Weight Gain?
During menopause, hormonal changes—particularly declining oestrogen levels—play a significant role in weight redistribution and gain. Oestrogen impacts fat storage, muscle mass, and metabolism. As levels decrease, the body tends to store more fat around the abdomen, often referred to as visceral fat.
Other factors also contribute to weight changes, including:
Slowed Metabolism: With age, our metabolic rate naturally slows down.
Loss of Muscle Mass: Known as sarcopenia, this decline reduces the body’s ability to burn calories efficiently.
Sleep Disruptions: Menopause symptoms like night sweats and insomnia impact sleep quality, which is directly linked to weight management.
Stress Levels: Increased cortisol, the stress hormone, can encourage fat storage, especially around the belly.
As hormones change, and weight gain increases, it is common to see cardiovascular changes also, particularly a rise in cholesterol levels along with the use of cholesterol lowering medications such as statins.
The Health Risks of Weight Gain in Menopause
Weight gain during menopause is more than a cosmetic concern. It increases the risk of conditions such as:
Cardiovascular disease
Type 2 diabetes
Insulin resistance
Inflammation-related diseases
By taking steps to manage weight and optimise health, you not only improve how you feel daily but also protect yourself from long-term health complications.
Managing a healthy weight during peri/menopause requires a different approach than what you may have used in the past. A great starting point is in the following 6 tips.
If you are already doing these things and you are ready to progress to the next level of menopausal weight loss, then please book a free chat and discover what your next best steps will look like for you.
Natural Strategies to Manage Menopause Weight Gain
Taking control of your health during menopause doesn’t require drastic measures. Instead, a naturopathic and functional medicine approach supports your body’s unique needs holistically. Here are the key steps:
1. Balance Your Plate for Blood Sugar Stability
Focus on meals rich in:
Lean Protein: Chicken, fish, tofu, and legumes help maintain muscle mass and keep you full.
Healthy Fats: Avocados, nuts, seeds, and olive oil support hormone health.
Fibre: Vegetables, whole grains, and fruits stabilise blood sugar and promote gut health.
A personalised nutrition plan, like the Metabolic Balance Program, can tailor recommendations to your body chemistry, ensuring optimal results.
2. Prioritise Sleep Hygiene
Create a consistent bedtime routine.
Avoid caffeine and sugar in the evening.
Use calming herbal teas or natural supplements like magnesium or valerian root to support restorative sleep.
3. Move More, but Smarter
Incorporate strength training two to three times a week to build muscle and increase metabolic rate. Combine this with low-impact activities like walking, yoga, or swimming to support overall wellbeing and stress reduction.
4. Mind Your Stress
Stress management is crucial during menopause. Practices like mindfulness, deep breathing, or journaling can help reduce cortisol levels. Herbal adaptogens such as ashwagandha and rhodiola may also support resilience against stress.
5. Stay Hydrated
Dehydration can mimic hunger and lead to overeating. Aim for at least 2 litres of water daily and include hydrating foods like cucumber, watermelon, and leafy greens.
6. Focus on Gut Health
Gut health impacts weight and inflammation. Include fermented foods like kimchi and yoghurt or consider a high-quality probiotic to keep your microbiome thriving.
Why Partner with a Naturopath?
Navigating menopause can feel like uncharted territory, but you don’t have to do it alone. At Cherish Natural Health, I offer personalised support to help you understand your body and make sustainable changes. Through programs like the 5-Day Hormonal Detox or the 12-Week Metabolic Balance Program, I empower you to optimise your health, balance your hormones, and feel your best.
Remember, weight management during menopause isn’t about perfection—it’s about working with your body, not against it. Small, consistent changes make a world of difference.