Fighting midage weight gain

A few weeks ago, a reader posted the following question:

“I went through menopause a few years ago. Since then, it’s been nearly impossible to keep from gaining weight, especially around my middle. I haven’t changed my eating habits, but the weight just seems to find me. I know it’s hormonal, but what can I do?”

Having gone through menopause myself I can attest to its challenges. As women, we approach middle age confident that the wisdom gleaned through real life experiences will guide us seamlessly into the next phase of our lives. But, Mother Nature picks this very moment to throw us a curve ball — menopause, and with it, an undeserved propensity for weight gain.

At around age 50, our ovaries stop producing estrogen. This drop in estrogen can cause extremely unpleasant symptoms ranging from hot flashes, depression, irritability, anxiety, insomnia and weight gain. Despite these, I feel most of us are surprisingly resilient, taking it all “in stride,” except perhaps for the weight gain which can be intolerable.

So, what’s going on? Why does menopause cause us to gain weight? First, our metabolic rate slows, reducing our requirement for calories. Second, as natural levels of estrogen drop, our body begins to increase fat deposits. Fat produces a form of estrogen called estrone, which counteracts some of the natural decline in estrogen. But, it isn’t all doom and gloom; we still maintain control over the situation, so weight gain is not inevitable.

Some of these hormones can be produced by our adrenal glands, which gradually take over the production from the ovaries of estrogen, testosterone and progesterone. To maintain healthy adrenal glands — and thereby adequate hormone production — we should eat nutrients to boost adrenal health. The best choices include animal products such as egg yokes, butter, meat and fish, whole dairy products, avocados, both white and sweet potatoes, pistachios, and all fruits and vegetables. It’s worth mentioning here that trans fats (hydrogenated oils) should be avoided as they interfere with adrenal hormone production.

Also, an imbalance in hormones can be triggered when too many starches and/or sugars are consumed. This results in excessive insulin production and, yes you guessed it — weight gain.

To simplify things, I recommend a low-carbohydrate Mediterranean diet approach. It contains adequate amounts of animal protein, good fats, fresh fruits, and vegetables all of which provide the vitamins, minerals and enzymes, and other raw materials that are used for adequate hormone production. The lower carb version limits starches and minimizes large fluctuations in insulin allowing us to burn body fat rather than store it. And as an added benefit, it promotes stronger bones and a lower risk of heart disease and breast cancer. Following this plan will go a long way in reducing symptoms and preventing unwanted pounds. Just as our ancestors had to forage for edible foods, we must forage for nourishing foods in a forest of junk and empty calories.

For those who prefer an even easier, simpler strategy, I recommend limiting starch to one serving per meal, and filling in the gaps with foods recommended above. The key is to use no more than three servings of starch in any given day. You will be rewarded with little to no gain around your middle, I can almost guarantee this.

I consider menopause a gift. Unlike all other species, human females enjoy a long period later in life in which we are free from the role of bearing children. This gift can offer