Navigating Menopausal Weight Management
Menopause isn't just a change; it's a transformative period that can stress a woman's body in myriad ways. With the ebbing of hormonal waves, the body navigates uncharted waters, impacting everything from mood to sleep. As progesterone and eostrogen decline, serotonin takes a dip, disrupting sleep and setting the stage for weight gain.
The Weight Gain Conundrum: Hormonal Ballet and Energy Storage
Many women find themselves facing weight gain during menopause despite maintaining their usual diet and exercise routines. The culprit? Elevated insulin levels, a result of hormonal shifts, which pave the way for energy to be stored as fat, particularly in the dreaded central region. This process isn't just about aesthetics; it's linked to a cascade of challenges like brain fog, fatigue, mood swings, and body aches.
Now, the golden question – what can we do about it?
Embrace a low-intensity exercise routine that includes walking, Pilates, yoga, strength training, and swimming. Bid adieu (or at least limit) stimulants like caffeine and alcohol to safeguard your precious sleep. Speaking of which, quality sleep is crucial – it's your secret weapon against added cortisol and insulin.
Forget fasting; it's time to nourish your body strategically. Opt for a balanced approach with 35g of protein per meal, fibre-rich vegetables, 15g of healthy fats to kickstart your day, and complex carbohydrates in the evening. This isn't about deprivation; it's about empowering your body with the right fuel.
You Are Not Alone!
The menopausal journey is a shared one, traversed by half the world's population. Don't navigate its undulations alone; reach out and find support. Whether it's through friends, family, or a community of fellow travellers, a shared journey is a lighter one.
The menopausal shift is a challenge, but armed with knowledge and a holistic approach, it can be an evolutionary and empowering phase. So, let's embrace this journey together, supporting each other along the way.
Phoebe x
