WOMEN AND WEIGHT GAIN:
THE
MENOPAUSE EFFECT
YOU’VE SURVIVED THE HOT FLASHES — or maybe
Holly Pettlon, CPT Wellness Specialist Lead
you’re living with them now. And weight gain is a common, almost inevitable, additional side effect of menopause. Weight is often gained around the abdomen, which can lead to an increased risk of heart disease and diabetes according to the American Heart Association. Don’t let this news weigh you down! Lily Swedenhjelm, RDN, LD, a clinical dietitian at GRMC, has some great tips to lose unwanted menopausal pounds — and ways to not get them in the first place.
Lily Swedenhjelm, RDN, LD
It’s common to be less active as we age.
“Challenges with weight maintenance are associated with decreased physical activity, loss of lean muscle mass and lower resting energy needs. This means women experiencing menopause and post-menopause probably now need fewer calories to maintain a healthy weight.” Maintaining weight loss requires a lifestyle adjustment. Swedenhjelm references Today’s Dietitian research that recommends focusing on three goals: eating, sleeping and moving.
It doesn’t have to be the case.
5 HEALTHLETTER | May 2018
Watch your calories. Being mindful of calorie intake is a starting point. Focus on high quality sources of fiber, potassium and lean proteins. Make fish, fruits, nuts, vegetables, whole grains, beans and yogurt a main part of your diet. When fresh fruits or vegetables are out of season, take advantage of canned or drained products with minimal sodium. Plan to control portion size. Use a smaller plate, bowl or glass and plan your meals and snacks in advance. Prepare food at home so you have complete control. Limit refined grains, starches, sugars, high-sodium foods and trans fats. When eating out, order dishes with vegetables and fruits. Consider taking half of your meal home for leftovers. Try to get enough quality sleep. With the sweltering night sweats you’ve likely experienced, this can be a tough task. But it’s an important one. Lack of sleep can increase levels of the hormone affecting your feelings of hunger (grehlin) and simultaneously decrease the hormone that helps you feel full (leptin). This one-two punch can cause a serious setback in your healthy lifestyle journey. Additionally, people who sleep 7-8 hours a night are more likely to successfully maintain weight loss.