5 Science-backed Strategies For Managing Menopausal Weight Gain And Other Symptoms

A period of transition

Menopause is a significant phase in a woman's life marked by various physiological (as well as psychological) changes and symptoms. While these changes are natural, they can often be challenging, especially when it comes to weight management and overall well-being. However, scientific research offers valuable insights into effective strategies for managing these symptoms.

1. Lift heavy…. like, really heavy

Recent studies have highlighted the effectiveness of strength training in promoting muscle hypertrophy, which is crucial during menopause. Several papers reviewing various exercise modalities indicate that both high-load and low-load resistance training can elicit comparable muscle growth when performed until failure. This muscle growth is attributed to a combination of mechanical and metabolic stimuli.

If you’re already a strength athlete, keep doing what you’re doing, however if you’re an endurance athlete, consider increasing your strength training days and progressively overload as you get stronger.

Muscle mass is vital for maintaining a healthy metabolism, and strength training can help counteract the muscle loss typically associated with aging and menopause. Plus, more lean body mass means a higher metabolic rate so, incorporating regular strength training into your routine can be a game-changer for managing weight and improving overall health during menopause.

2. Focus on High-Quality Carbohydrates

Diet plays a crucial role in managing menopausal symptoms. A systematic review examining the link between dietary intake and menopausal symptoms found that diet quality significantly impacts these symptoms. A diet rich in vegetables, whole grains, and unprocessed foods is associated with less severe psychological symptoms, sleep disorders, and other menopausal discomforts.

Conversely, diets high in processed foods, saturated fats, and sugars can exacerbate these symptoms. Thus, focusing on high-quality carbohydrates and maintaining a balanced diet can be instrumental in managing menopausal symptoms effectively.

Menopause brings about so many changes that even foods that were once easy to digest, may become problematic. This is due to the hormone changes in the body. Many women report an increase in digestive disturbances with certain foods. If this is something you’re experiencing, it may be worth looking into a FODMAP’s diet. However, remember that each athlete is an individual so there is no need to start restricting foods unless you are noticing adverse ractions.

3. Minimize Alcohol Consumption

While enjoying a glass of wine might seem harmless, alcohol consumption can have several drawbacks, especially during menopause. Alcohol has been shown to worsen some menopausal symptoms, interfere with sleep quality, affect the body's fluid balance, and even hinder recovery from exercise.

In addition to this, alcohol also adds calories without providing nutritional benefits, not to mention affects your ability to tap into your body’s natural physiological cues like hunger and satiety. Being mindful of alcohol intake is, therefore, an essential aspect of managing menopausal symptoms, aiding in better sleep, hydration, and overall health.

4. Eat enough protein

I’ve said once and I shall say it many more times, protein needs (as are general nutritional needs) are very individualised, however there is a general guideline and recommended as 0.54-0.9g for the general population. If you are an athlete or an active female it is likely that this will not be enough. Athletes who train rigorously may need to increase that up to 1.3g per pound of body weight. While the discrepancy in what is “recommended” is frustratingly huge, it’s important to understand that research is predominantly conducted on a broad demographic that often doesn’t specifically target menopausal athletes. This means that the studies may not fully account for the unique physiological changes and nutritional requirements during menopause, especially for those leading an athletic lifestyle.

Therefore, the general recommendations may not be entirely applicable or optimal for menopausal athletes. It underscores the importance of tailoring your diet to your specific needs, taking into account your activity levels, hormonal changes, and overall health goals.

5. Supplements

Ok, so the “science” in this section is very nuanced, meaning that although there is plenty of evidence to suggest that the following supplements listed below have been shown to aid in menopausal symptoms, supplementation however, depends on whether an athlete is deficient or not and should only be supplementary to a balanced diet.

Here are a list of some supplements that are generally regarded as safe:

• Creatine monohydrate

• Vitamin D

• Vitamin B12

• Fiber

• Omega-3

• Protein powder

Conclusion

If you’ve reached the end of this blog and were disappointed to find that there weren’t any fancy “hormone balancing” strategies, that’s because they don’t exist. Any so-called hormone balancing diet that yields any benefits at all, are basically diets that promote healthier eating and exercise, and any other strategy that promises unrealistic weight loss or simply sounds too good to be true, is probably because it is too good to be true.

Menopause, while a natural phase of life, brings its own set of challenges. However, by incorporating these 5 science-backed strategies into your lifestyle, you can effectively manage menopausal symptoms and maintain a healthy weight. Remember, every woman's journey through menopause is unique, and these strategies should be adapted to fit individual needs and circumstances.

Resources

Mohsenian S, Shabbidar S, Siassi F, Qorbani M, Khosravi S, Abshirini M, Aslani Z, Sotoudeh G. Carbohydrate quality index: Its relationship to menopausal symptoms in postmenopausal women. Maturitas. 2021 Aug;150:42-48. doi: 10.1016/j.maturitas.2021.05.006. Epub 2021 May 29. PMID: 34274075.

Hayao Ozaki, Jeremy P. Loenneke, Samuel L. Buckner, Takashi Abe, Muscle growth across a variety of exercise modalities and intensities: Contributions of mechanical and metabolic stimuli, Medical Hypotheses, Volume 88, 2016, Pages 22-26, ISSN 0306-9877, https://doi.org/10.1016/j.mehy.2015.12.026.

Suter PM. Is alcohol consumption a risk factor for weight gain and obesity? Crit Rev Clin Lab Sci. 2005;42(3):197-227. doi: 10.1080/10408360590913542. PMID: 16047538.

Slavin, Joanne L. “Protein needs of athletes.” (1988).