Bad Advice for Your Menopausal Middle
/No matter what your shape or size, you should feel confident and beautiful in the skin you are in. Indeed, you are perfect exactly the way you are! You can accept your body as it is in midlife and beyond. YES girl yes! And a little extra padding in the thighs, hips and your apple bottom bum as you get older may actually be protective on your road toward and through menopause.
But … the weight gain associated with menopause can actually be visceral fat, the kind that accumulates around your belly and can contribute to conditions like diabetes, arthritis, dementia, sexual dysfunction, sleep disorders and cardiovascular disease. And that can be toxic. Visceral fat is “active” fat that pumps out hormones and inflammatory chemicals that lead to inflammation and interfere with hormones that regulate appetite, weight, mood and brain function.
What’s worse is that many well-meaning doctors simply advise you (before they quickly shuttle you out of their office) to just eat less and exercise more… a strategy that is likely to make your situation and frustration worse!
Your body at 45 and beyond is a chemistry lab not a math equation. For one thing, hormone fluctuations including your stress hormones, the ones that regulate your appetite, blood sugar + hunger and your reproductive hormones such as estrogen and progesterone can contribute to increased fat mass and changes in fat distribution. Hormones not calories determine whether your body stores or burns fat. Studies have shown that while very low-calorie intake may result in short-term weight loss, it can also reduce lean muscle mass and result in a drop in metabolic rate, making it hard to keep the visceral fat off in the long run.
While caloric intake matters, it is where your calories come from (think: high quality nutrient-dense foods) and how you use them (think: activity!) that inform your metabolism and ability to maintain muscle and burn body fat. In addition, stress, poor sleep, an imbalanced gut microbiome and too many toxins can make this all this chemistry messier!
The good news is you don’t have to feel stuck! Focusing on adding in the gentle self-care and nutrients you need for midlife will help you feel amazing AND start to release that middle.
Focus First on Nutrient Density. Start filling up your plate with MORE protein(!), adequate amounts of high-quality fats, abundant non-starchy veggies, low-sugar fruits like berries and some nuts and seeds along with conscious carbs mostly from legumes + starchy veggies and some grains. Not only will a nutrient-dense diet help reduce your peri/menopausal symptoms like mood swings and nightsweats but getting the right nutrients tips your hormones off to the right amount of caloric intake for your energy expenditure. Many women as they get closer to menopause, need less energy (a.k.a. calories) and a nutrient-dense eating approach will ensure your body is satisfied AND well-nourished.
Get into the gym! Exercising more does not mean overdoing it on the cardio… this can actually increase your stress hormone production! Instead, boost your metabolism by adding in strength or resistance training to build muscle which requires more energy to maintain. Excess cardio can also increase cravings and decrease muscle mass!
Get your ZZZZZZS. Poor sleep is common in midlife due to factors such as increased stress, decreased estrogen + progesterone and nightsweats. But even three nights in a row of inadequate or disrupted sleep can increase sugar + carb cravings, reduce desire to exercise and inhibit production of key hormones that regulate hunger + blood sugar stability. Start setting an alarm at NIGHT to help you get to bed earlier, set up a soothing bedtime routine and nix that nightcap… that glass of wine could be waking you up in the middle of the night.
Chill the F* Out! Somehow stress levels can actually get worse in midlife due to hormone changes, job pressures and “sandwich” caregiving needs of older children and aging parents. An “always on” stress response can mess with hunger signals and contribute to increased stress hormone production that leads to belly fat. Daily meditation, journaling, breathwork, time with friends, hobbies are helpful options to keeping your stress monster at bay.
I also love “chill snacks” - two to five-minute breaks - spaced throughout the day rather than pushing through until the end of the day to relax. Try timed deep breathing, inhaling “peace” and exhaling “stress”, take a few moments to focus on progressively relaxing parts of your body or stand up and look around for 5 things you can see, 4 things you can hear, 3 things you can smell, 2 things you feel and 1 thing you can taste to reconnect with your body when your mind has been overtaken!
Detox your Day. Studies have shown women are exposed to over 80,000 toxins every day through food, personal care, cooking and food storage and household products not to mention air + water! So many toxins overwhelm the liver and detoxification systems (think: digestion + elimination) and can block the hormones that govern metabolism, energy balance and appetite. Start by switching to filtered tap water, choosing organic foods as often as possible, swapping out cookware, storage, home and personal care products for toxin-free options. And make sure to include detoxifying foods such as cruciferous veggies, fiber and herbs like dandelion, milk thistle and stinging nettle.
You may have been getting some bad advice up to now but your body is able to heal and optimize weight with the right support. Focus on building loving habits rather than on the scale, adding foods and actions in and letting go of perfection to create a mindset to empower rather than sabotage your hormone health + weight in midlife!
