World Menopause Day

World Menopause Day: Tips to Support Menopause and Manage Weight

Let’s shine a light on a topic that affects so many women but doesn’t always get the attention it deserves—menopause. It’s a natural phase of life that comes with its own set of challenges, especially when it comes to managing symptoms and maintaining a healthy weight. But the good news is that there are ways to support your body and ease through this transition with a little more balance.

Menopause is the time when your period stops, typically between the ages of 45 and 55, as your hormone levels shift. These hormonal changes can lead to a variety of symptoms like hot flashes, mood swings, night sweats, and weight gain (especially around the belly area). But there are ways to take control and support your body naturally.

Mindful Nutrition
What you eat can have a significant impact on how you feel during menopause. Focus on a diet rich in whole foods like fresh fruits, veggies, lean proteins, and healthy fats. These foods can help balance your hormones naturally and reduce inflammation, which can be a major culprit behind some menopause symptoms.

Foods high in phytoestrogens, like flaxseeds, soy, and lentils, can mimic estrogen and ease symptoms like hot flashes. Meanwhile, incorporating anti-inflammatory foods like turmeric, leafy greens, and omega-3-rich foods can help reduce joint pain and support your heart health.

Move Your Body, But Do What Feels Good
Exercise isn’t just about burning calories—it’s also a great way to manage stress, boost your mood, and balance hormones. But during menopause, your body might not respond to exercise the same way it used to, so it’s important to listen to it.

Try low-impact activities like yoga, swimming, or walking. These exercises support bone health, improve flexibility, and help keep those stress levels in check. Strength training is also fantastic for maintaining muscle mass and supporting a healthy metabolism.

Manage Stress 
Stress is a major hormone disruptor, and during menopause, your body is extra sensitive to it. Incorporating stress-reducing practices into your daily routine, like meditation, deep breathing, or simply going for a nature walk, can work wonders.

Spending time in nature is particularly powerful—studies have shown that it can lower cortisol (the stress hormone) and improve your overall well-being. You don’t need to meditate for hours—just 5-10 minutes of mindfulness can help reset your nervous system and reduce menopause symptoms.

Prioritize Sleep
Hormonal changes during menopause can seriously impact your sleep patterns. If night sweats and insomnia are keeping you up, try creating a calming bedtime routine.

Herbal teas like chamomile, valerian root, and lavender can help promote relaxation. Creating a cool, dark sleeping environment and limiting screen time before bed are small adjustments that can make a big difference.

Natural Supplements
Supplements can be a great addition to your menopause toolkit. Magnesium is a favorite for many women, as it helps with sleep, mood, and even muscle cramps. Black cohosh and red clover are herbs known for reducing hot flashes and improving mood. Always check with a healthcare professional before adding supplements to your routine to make sure they’re right for you.

Managing Weight During Menopause

One of the most frustrating parts of menopause for many women is weight gain, especially around the abdomen. Hormonal shifts (namely a drop in estrogen) can slow down metabolism and cause fat to redistribute. But before you get discouraged, know that it is possible to manage your weight:

Eat Balanced Meals
Focus on meals that balance your blood sugar levels—this can help prevent those sudden cravings for sweets or snacks. Try pairing healthy fats with lean protein and fiber-rich foods. Think: avocado toast with a side of scrambled eggs, or a big salad with grilled salmon and olive oil dressing.

Stay Active Consistently
Incorporating movement into your day is key, even if it’s just a short walk after dinner. Doing a mix of cardio and strength training will help you burn calories, maintain muscle mass, and boost your mood.

Focus on Gut Health
Your gut is a major player in weight management and overall health. Make sure you’re nourishing it with probiotics (like yogurt, kefir, and fermented foods) and fiber-rich foods (like oats, fruits, and veggies). A healthy gut can help balance hormones and improve digestion, which can make weight management easier.

Hydrate
As simple as it sounds, drinking enough water can help with bloating and cravings. Plus, staying hydrated is key to feeling energized and keeping your metabolism running smoothly. Herbal teas or water with a squeeze of lemon are great options if you need something more exciting than plain water.

Embrace This Season of Life

Menopause can feel overwhelming, but it’s also a time to embrace your body and all the changes that come with it. There’s a reason the word “pause” is in the word! By supporting yourself with holistic lifestyle shifts, you can feel empowered during this transition. Remember, small changes add up to big results. Celebrate your body for all the amazing things it does, and give yourself grace through this journey. You’ve got this!