Introduction
The transition a woman makes into menopause is one of the most profound. Usually, it’s in a woman’s 40s when this movement into her next life stage begins. All along, our 70-something mothers, 80-something grandmothers, and a few (probably fairly unusual) 90-something great-grandmothers have shown us what lies ahead. And that’s why talking about this with friends can feel like such a revelation: Ethel didn’t tell me this in the 10th grade; Mrs. Wiggins, my 11th-grade homeroom teacher, probably wasn’t eager to discuss the hot flashes with which my future self would be cursed.
Understanding Perimenopause
Perimenopause is the phase before menopause in which a woman’s body is in transition. The body is changing, and most notably, the hormonal levels are changing. Estrogen and progesterone, the two main female hormones, are not in the same balance that they were in when the woman was younger. These hormonal imbalances, while the body is trying to find a new equilibrium, are what cause the symptoms.
Hormonal Changes and Their Impact
When estrogen levels drop, alterations in body composition are common among women. These include increases in body fat and decreases in both overall muscle mass and the strength of that muscle. These changes don’t happen overnight, but over a span of years (and sometimes even with a yo-yo effect of various weights along the way), the average woman undergoing this compositional shift can expect to gain a pound or more a year. For many, the belt line is the first place that new pounds show up.
Why Weight Gain Occurs During Perimenopause
1. Fluctuations in hormones: Reduced estrogen can cause an uptick in weight, especially around the belly. 2. What’s this got to do with bones? The hormonal changes also affect metabolism and muscle mass. A decline in muscle can slow metabolism and cause weight gain, while the hormonal changes and low muscle mass also affect calories burned at rest. 3. Don’t blame everything on hormones: Lifestyle factors like stress, poor sleep, and other emotional changes can cause unhealthy eating and exercise habits that contribute to weight gain. 4. Are we just getting old? Well, yes, a little. Aging causes a lot of hormonal and physical changes that contribute to weight gain.
Strategies to Stay Fit During Perimenopause
Although it can be tough, women can adopt several strategies to stay fit and healthy while they transition through perimenopause. So what are these strategies? Here are some of the best ways to stay in shape and in good health during this time.
1. Balanced Nutrition
Perimenopause calls for a diet that is not just balanced but also purposely healthful. Focus on incorporating nutrient-dense foods that support hormonal balance and overall health. Here are some dietary tips: – Boost Protein: Getting enough protein in your diet helps preserve lean muscle mass and support metabolism. Good sources of protein include poultry, fish, eggs, beans, legumes, and low-fat dairy. – Healthy Fats: Avocados, nuts and seeds, olive oil, and other sources of healthy fats can help keep hormones balanced and make you feel full. – Fiber: Fruits, vegetables, and whole grains are good for the vagina and can help you maintain a healthy weight. – Limit Sugary and Processed Foods: Reducing sugar and eating fewer processed foods can help keep your blood sugar stable.
2. Regular Physical Activity
Maintaining a healthy weight during perimenopause requires a consistent exercise regimen.
Aim for a combination of cardiovascular, strength training, and flexibility exercises:
– Cardiovascular Exercise: Engage in activities such as walking, jogging, swimming, or cycling for at least 150 minutes per week. “Cardio helps burn calories and improve heart health,” explains Dr. Minkin.
– Strength Training: It is also important to incorporate strength training exercises at least twice a week. These not only help build muscle mass but also (and more importantly) help boost metabolism and keep the weight from creeping back on.
– Flexibility and Balance: Flexibility, core strength, and balance are very important at this age. Activities like yoga or Pilates can address these issues.
3. Manage Stress
Weight gain during perimenopause can be significantly affected by stress. Managing stress can have a positive impact on weight maintenance. Here are some techniques that may help: – Mindfulness and Meditation: Practicing mindfulness or meditation can reduce stress levels and promote emotional well-being. – Deep Breathing Exercises: Incorporate deep breathing techniques into your daily routine to help manage stress and anxiety. – Engage in Hobbies: Pursue activities that bring you joy and relaxation, such as reading, gardening, or crafting. These techniques might not promote weight loss, but they are most likely beneficial for maintaining a healthy weight.
4. Prioritize Sleep
El sueño de calidad es fundamental para el equilibrio hormonal y el control del peso. Procure dormir de 7 a 9 horas por noche: – Establezca una rutina para dormir: Formule una calmante rutina para la hora de dormir que indique a su cuerpo que es momento de relajarse. – Limite el tiempo frente a la pantalla: Reduzca la exposición a las pantallas que emiten luz antes de dormir para mejorar la calidad del sueño. – Formule un ambiente propicio para dormir: Asegúrese de que su dormitorio sea un buen lugar para dormir. Mantenga la habitación oscura, tranquila y fresca.
5. Stay Hydrated
Drinking sufficient water is of utmost importance for one’s health and can assist in keeping one’s weight under control. One should not aim for any less than 8 cups of water daily. Staying satiated with water can help control the water part of the equation involved in hunger, satiating that part. Add to that a metabolism boost from the water.
6. Consider Professional Guidance
If gaining weight becomes a watchword, it may be time to consult the following healthcare professionals for guidance:
– Nutritionist or Dietitian: A registered dietitian can help with meal planning that meets your specific medical and nutritional needs.
– Personal Trainer: A certified personal trainer can work with you to design an exercise program that is appropriate to your current fitness level and your goals.
– Healthcare Provider: Your doctor can consult with you about the kinds of hormonal therapies or medications that may be right for you.
Conclusion
Perimenopause is a natural life stage that brings many changes—weight gain among them. By understanding the factors that pack on the pounds during this time and putting into place some well-thought-out countermeasures, you can stay as healthy and fit as you’ve always been. There are four main culprits behind perimenopausal weight gain, and they mostly have to do with hormonal shifts. What’s happening in your body can affect: 1. Your appetite 2. Your energy levels 3. The way your body metabolizes what you eat 4. The way (or if) you exercise.