For women going through menopause, lower estrogen levels can make it hard to stay lean or lose weight. “You can be in control of how you feel,” said Lauren Anderson, MD, CHI Health Ob-Gyn. “Weight challenges can seem like an uphill battle, but know that the change has to start with you.”
Eat good, feel good
- Research shows a plant-based diet or the Mediterranean diet can be largely beneficial for women going through menopause.
- Fuel up:
- Protein - Shoot for 1.0 g/kg/ day with seafood, chicken, eggs, full-fat cheese, legumes
- Whole Grains - Brown rice, quinoa, farro, oats, whole grain pastas
- Non-starchy vegetables - Broccoli, cauliflower, carrots
- Healthy fats - Olive oil, nuts, seeds, avocado, hummus
- Fruits - A wide variety - get antioxidants from blueberries, cranberries, raspberries
- Supplements - Calcium (1200 mg a day), Vitamin D (2000 IU a day), Omega-2 (8 oz per week), increase intake of vitamin C, vitamin E
- Drink up: Your body needs at least half of your body weight in ounces of water daily!
- Pass up: Fried foods, highly processed foods, simple carbs like chips, crackers, cookies, white pastas, juices high in sugar
Out-muscle menopause symptoms
Exercise is especially important in women over 40 as it helps offset some of the hormonal changes that come with perimenopause.
- 30 minutes x 5 days a week of moderate to intense aerobic exercise: Walk, jog, swim, bike, exercise classes, high intensity interval training
- Strength training x 2 days a week • Weight training • Resistance training
- Incorporate flexibility activities • Yoga • Stretching
Want more from our menopause experts? Search “CHI Health Better You” on whatever platform you listen to podcasts on for our 8 part series.