Changing your diet may ease menopause symptoms for women in their 40s and 50s
A dietician has revealed women should focus on three food groups if they want to lose weight and curb cravings during menopause. During perimenopause, weight gain is common – women can even start gaining weight up to ten years before menopause.
The NHS recommends those going through it to exercise regularly and eat a healthy diet to help with wellbeing and symptoms. But an expert has weighed in and suggests how to keep the weight off.
When women hit their 40s and 50s, their bodies start to respond very differently to foods – even if they’re eating the same sort of diet they have followed for years, leading to increased fat around the waist that women suddenly develop during perimenopause. And given that our metabolism and bodies change at this time of life, our nutrition needs to change, too.
Speaking to GBNews, registered dietitian at Nutri Peak Amie Alexander said: “Weight loss can become cumbersome during menopause because of hormonal changes, notably reduced estrogen, which can make one’s metabolic rate very slow and result in more body fat, particularly in the midsection.
“I recommend a diet full of lean proteins, good fats and fibre-rich foods that provide satiation and satisfaction but still give fuel.”
She told the new outlet that foods in these food groups have lower calories, however they keep you fuller for longer. She added that proteins such as chicken, fish, and legumes help with maintaining muscle mass when consumed.
This is especially important as with age your muscles deflate and metabolism may slow down, she explained. Alongside this, she revealed that focusing on healthy fats with foods such as avocados and olive oil can be beneficial to hormone production.
“Fibre-rich foods, in turn, help stabilise the blood sugar levels, smoothening the biggest cravings that come with this time in life,” said Amie.
All in all, if you start to focus on these food groups – you may be able to ease your symptoms. However it’s best to speak with your GP if you are struggling.
