Blog Author: Rachael Sacerdoti
Boosting my knowledge about the menopause made a huge difference to my transformation. Before then, I was working so hard but without knowing it, doing things that actually made my progress HARDER! If you want to take the shortcut and have my team to work all of this out for you, click here.
Despite the recent surge in news coverage, menopause remains one of the most misunderstood challenges women face. Whilst natural and unavoidable it can be truly life- and lifestyle-changing. Amongst the many menopause symptoms, weight gain can be the most deeply upsetting with major knock-on consequences for your mood and health. It’s without doubt, one of the hottest topics that I talk to women about.
There’s no point denying the inevitabilty of menopause. There’s also no shying away from the symptoms which can be unbelievably upsetting and unpleasant. But whilst we used to think of it as a phase of life you simply had to endure, we now know the steps you take today can fundamentally change your symptoms and experience. It comes down to a choice: do you want to be a passenger or take control and decide on your own direction?
And it may seem an obvious thing to say but menopause doesn’t discriminate. I speak to women with big city jobs who seemingly have everything nailed, until the menopause tidal wave hits. Busy mum’s who’ve run their homes with military precision for years, floored by their hormonal changes. Women who are household names, paralysed by the changes in their bodies and mood. But with a clear plan, and compassionate support there’s no reason that you can change your experience.
A disclaimer to start off with….
Everyone is different and your menopause symptoms and experience is yours. Endocrinology is also a crazy complex area of medicine and so if you need specific advice for you, do reach out to your doctor.
So What Exactly is Menopause?
Menopause is a natural part of aging, but it can feel like a mystery wrapped in a riddle for many women. It’s a significant life transition, much like puberty, but in reverse. Instead of your body gearing up for reproduction, it’s winding down.
Imagine your body as a well-oiled machine, with hormones acting as the gears that keep everything running smoothly. Menopause is when some of these gears start to slow and eventually stop. Your ovaries, which have been producing eggs and hormones like oestrogen and progesterone for decades, start to wind down. This decline in hormone production leads to the end of menstrual cycles and the onset of menopause. It’s a transition that doesn’t happen overnight; it’s a gradual process that typically begins in your late 40s or early 50s.
What Are The Stages of Menopause?
To understand menopause better, let’s break it down into three stages:
Perimenopause
Think of this as the prelude to menopause. It’s like the warm-up before a big race. During this time, your hormone levels start to fluctuate, and you might experience irregular periods, hot flashes, and mood swings. This stage can last several years.
Menopause
This is the main event. Menopause is officially diagnosed after you’ve gone 12 consecutive months without a menstrual period. It’s like crossing the finish line of that race. The average age for reaching menopause is 51.
Postmenopause
After the race, there’s the cool-down period. Postmenopause is the time after menopause has occurred. Hormone levels stabilize at a lower level, and many of the symptoms you experienced during perimenopause may ease up.
Common Menopause Symptoms and Changes
Menopause can bring a variety of symptoms, here are some common changes you might experience:
- Hot Flashes: Sudden waves of heat that can leave you feeling like you’re in a sauna. These can happen at any time and can be quite intense.
- Night Sweats: Similar to hot flashes, but they occur at night, often disrupting your sleep.
- Mood Swings: Hormonal fluctuations can make you feel like you’re on an emotional rollercoaster.
- Sleep Problems: Insomnia and disrupted sleep are common, partly due to night sweats.
- Weight Gain: Your metabolism slows down, and you might notice extra pounds, especially around your midsection.
- Vaginal Dryness: Lower estrogen levels can lead to dryness and discomfort during sex.
1. Sculpt Your Progress
As oestrogen levels decline during menopause, muscle mass and strength naturally decrease—a process known as sarcopenia. Strength training counteracts this by stimulating muscle growth and maintaining muscle mass. This not only keeps you strong but also supports your metabolism, helping you manage your weight more effectively. If you’re still spending hours doing cardio, you’re missing out on the huge benefits of resistance training.
You don’t need a gym or loads of equipment. Check out my simple resistance workout to get started.
2. Power Up on Protein
Protein is the superfood that no one talks about and making sure you’re getting enough protein at every meal is essential throughout your life. Protein helps maintain muscle mass and keeps you feeling full longer. Most women don’t eat anywhere near enough. If you’re unsure about how much you should be eating, check out our protein calculator here.
3. Refine Your Nutrition
When you’re stuggling with the symptoms of the menopause, processed carbs like pasta and breads can feel like the comfort foods you need. However, they will spike your blood sugar and won’t satisfy your appetite, leading to overeating and weight gain. Opt for whole grains like quinoa, brown rice, and oats instead. These provide sustained energy and keep you feeling satisfied. Try my delicious carrot cake recipe, for an incredible alternative.
4. Get Busy
Even on days when you don’t feel like it, try to get moving. Whether it’s a brisk walk, a dance class, or a yoga session, staying active helps burn calories and boosts your mood. Aim for at least 30 minutes of physical activity most days of the week.
A simple way to keep on track is to track a streak. Maybe it’s because I’m stubborn but I hate breaking my streak and it’s a great way to keep you consistent! I think this is one of the most powerful ways that our Group programmes work. The accountability and motivation really kicks in on the days where you’re not feeling it.
5. Selfless Self-Care
If there’s one thing that unites the women I speak to, it’s the level of stress and demands that rest on our shoulders. And stress can lead to emotional eating and weight gain. Prioritising self-care and not feeling guilty about it, makes a huge difference. Make time to look after yourself and book it into your diary like any other non-negotiable appointment. Meditation, deep-breathing exercises, a relaxing bath or journaling can all help manage stress levels.
6. Control The Basics
Quality sleep is crucial for weight management but how many of us actually prioritise it day to day. Your bedroom should be a sanctuary for you, solely designed for quality sleep. Clear clutter, invest in the best sheets you can, no screens, no caffeine after 4pm, moderate your alcohol intake and keep the temperature cool.
I totally get that kids sometimes mean good sleep is out of your control. I also understand how debilitating insomnia can be. But in my experience, most people who struggle with poor sleep, don’t consistently control the basics.
7. Guzzle Away
Drinking plenty of water is essential for every single physiological process. It helps control hunger, a healthy metabolism and supports overall health. Aim for at least eight glasses of water a day. Make it more interesting by adding fruit to water or steeps with cold fruit teas.
How to Beat the Menopause
As with all lifestyle changes, there’s no shortcut and consistency is the goal. But this doesn’t mean you won’t see the benefits rapidly. But with the right plan, you’ll feel better within days. You’ll start to see changes within 2 weeks and after 4 weeks these will be visible to other people. Stick with it for 8 weeks and you’ll be blown away by how much you can achieve.
After 12 weeks, once you’ve built true habits and a plan that keeps you engaged, is when the magic really starts to happen.
