Weight & Menopause
No. 3 on our journey through the 6 pillars of lifestyle medicine
‘‘I am eating and exercising the same, but am gaining weight!’’
In this resource, we’re talking about Nutrition
We are often asked about nutrition, as many women experience some weight gain over the perimenopause and menopause.
Nutrition is one of the most important ways that we can care for ourselves - and what we choose to eat will impact us both physically and emotionally.
The goal here is not perfection, but finding out what foods support your body, your brain and your hormones, and also fit in with your life.
Hormonal changes around the menopause can affect appetite, energy, sleep and stress levels - all of which can make nutrition choices feel harder.
Emma and Mari’s top tips for eating well:
Add more nourishment - rather than focusing on restriction.
Add more plants and fibre: according to the EATWELL guide (the UK guidance on nutrition) around 1/3 of our food should be made up of this - try and picture this with each meal. Most women are not eating enough fibre. Think 5 handfuls of plants a day…
Add more variety of plants – think all types of vegetables, fruit, pulses, grains, nuts and seed. Our gut microbiome thrives on variety - which in turns supports our energy, mood and overall long term health.
Add quality protein at each meal – whether that’s eggs, fish, chicken, lentils, tofu, or Greek yoghurt. Protein helps maintain our precious muscle and helps us feel fuller for longer.
When we’re tired or stressed, our body naturally drives us towards quick energy fixes and comfort foods. So, supporting sleep and managing stress is a really important part of managing healthy eating.
Food should not be a battleground. It is one of the key ways we care for ourselves - both physically and emotionally.
As it is now October, we should be considering a Vitamin D supplement in line with government guidance. Vitamin D 10mcg daily is recommended throughout the winter months until March and all year round for some people.