Strategies for Managing Weight During Perimenopause

Perimenopause is thought of as the time leading up to a woman’s last menstrual cycle. It is the phase in a women’s life that comes before menopause. Most women begin to experience perimenopausal symptoms in their 40s, and it typically will last anywhere between 2 to 8 years.

During perimenopause there are unique hormonal changes that women experience. More specifically, progesterone levels begin to decrease as women have more anovulatory cycles. At the same time, estrogen levels go on a “rollercoaster ride” and start to fluctuate from high to low. This often causes a state of estrogen dominance. These hormone fluctuations lead to symptoms such as:

• Irregular cycles

• Heavy periods

• Hot flashes

• Sleep disturbances

• Mood swings

• Weight gain

During perimenopause we can see a shift in weight causing changes in body composition. More specifically, we see a loss in skeletal mass and an increase in fat mass as a results of declining estrogen levels. This can have significant impacts on metabolic health as well!

So, what can we start doing now about weight gain during perimenopause?

1.      Do lab testing. Now let me start with this; a diagnosis of perimenopause in women over the age of 45 is a clinical diagnosis. It does not require further diagnostic evaluation. However, it is important to screen for iron deficiency and metabolic syndrome (i.e. cholesterol, liver enzymes and blood sugar) as these can contribute to weight changes during perimenopause. Your naturopath can provide a lab requisition for these tests.

2.      Eat more protein! Aim for at least 1.1 grams of protein/ kg of body weight. Protein is important for muscle maintenance and growth, especially during the perimenopause transition. We need muscle to burn fat! So, providing our muscles the building blocks they need to growth is imperative for weight loss. Consider adding in a protein powder supplement if you have trouble reaching your daily protein requirements. I personally like Genuine Health Fermented Organic Vegan Protein Powder – I am a chocolate fan!

3.      Lift weights! Incorporate strength training (also called resistance training or weight training) into your routine. These are exercises like squats, lunges, rows, glute-bridge, deadlifts, to name a few. Add in free weights (targeting 10-25lbs). Aim for 20-30 minutes, working up to 2-3 times a week. An improvement in functional capacity, bone mineral density, hot flashes, and fat mass (body composition!) can be seen after 16 weeks. Don’t shy away from getting a personal trainer or use a free app like Nike Training.

During the perimenopausal transition the detrimental effects of estrogen loss are just beginning. Therefore, it is imperative that we are consistent with these lifestyle hacks to prevent obesity, maintain muscle and bone mass, and decrease cardiovascular risk. By implementing these strategies early, women can potentially mitigate the negative impacts on their body composition and overall health! If you need support getting started, don’t hesitate to reach out to your naturopath. We are here as part of your health team to support you in reaching your goals!