Menopause brings significant hormonal, physiological, and metabolic changes. Many women experience weight gain, particularly around the abdomen. As estrogen levels decline, the body starts storing more fat and burning fewer calories. Dietary and lifestyle adjustments can help women manage their weight effectively.

Prioritize protein: Adequate protein intake supports muscle mass, boosts metabolism, and curbs appetite. Women should consume a variety of lean meats, eggs, beans, and dairy in moderate amounts.

Eat whole grains: Oats, brown rice, and quinoa digest slower, promoting healthy blood sugar levels. They also provide sustained energy throughout the day.

Increase fiber intake: Fiber-rich foods like fruits, vegetables, and whole or ground beans promote healthy digestion and increase satiety, preventing overeating.

Limit added sugars and processed foods: Excessive consumption of sugary snacks and refined carbohydrates leads to rapid weight gain. Limiting these foods helps control insulin levels.

Control portions: With a slower metabolism, the body needs fewer calories. Portion control helps avoid overeating.

Strength training: Lifting weights 2-3 times a week helps maintain and build muscle, supporting a healthy metabolism. During perimenopause and menopause, hormonal changes reduce blood flow to the pelvic floor, potentially worsening symptoms of urinary dysfunction or pelvic organ prolapse. Kegel exercises can strengthen pelvic floor muscles.

Get enough sleep: 7-8 hours of sleep per night helps regulate hunger hormones and reduces stress related to weight changes.

Manage stress: High stress levels can lead to emotional eating and fat storage. Mindful activities like yoga, meditation, breathing exercises, or journaling can help manage stress.

Stay hydrated: Drinking enough water supports metabolism and controls hunger. Warm milk, soy milk, water, low-sugar fruit juices, and chamomile tea are good choices for women during this stage. Soy contains phytoestrogens, which have estrogen-like effects, potentially slowing cell aging, osteoporosis, and benefiting the skin.

Le Nguyen (According to Hindustan Times)