Hello, lovely ladies! It’s Ellen Dolgen here, your trusty companion on this wild and wonderful journey through menopause. Have you suddenly become a member of the sisterhood of the shrinking pants? Yep, I get it. Today, let’s dive into the topic of weight gain for menopausal women. Grab a cup of tea, slip into your comfiest pants (because comfort is key!), and let’s tackle this adventure together.

The Menopausal Weight Gain Conundrum:

Oh, the joys of menopause! Hot flashes, mood swings, and of course, the dreaded weight gain. It seems like our bodies have decided to embark on a mission to sabotage our waistlines. But fear not, my fabulous friends! We’re in this together, and with a good eating plan, we can show menopause who’s boss.

Embrace the Power of Balance:

Ladies, balance is the secret sauce to navigating the menopausal maze. We want to approach our meals with a mindset that nourishes our bodies while indulging in the occasional treat. It’s all about finding that sweet spot between making healthy choices and honoring our cravings. Life is too short to deprive ourselves of that decadent chocolate cake!

Nourish with Nature’s Bounty:

When it comes to eating during menopause, Mother Nature has our backs. She has blessed us with an abundance of delicious and nutrient-packed foods. Think vibrant fruits, colorful veggies, whole grains, lean proteins, and healthy fats. These goodies not only provide the essential vitamins and minerals our bodies need but also help alleviate those pesky menopausal symptoms. It’s a win-win, ladies!

Hydration, Hydration, Hydration:

Let’s talk about the elixir of life—water! Staying hydrated is crucial during menopause. Not only does it help with weight management by keeping us feeling full, but it also does wonders for our skin and overall well-being. So, grab your water bottles, my friends, and let’s raise a glass to good health and radiant skin!

Mindful Eating for Menopause:

Picture this: You’re sitting down to a delicious meal, and instead of rushing through it like you’re in a race, you take a moment to savor each bite. You chew slowly, allowing the flavors to dance on your taste buds, and you listen to your body’s hunger and fullness cues. That, my dear friends, is the art of mindful eating. By being present and paying attention to our bodies, we can better control portion sizes and avoid mindless munching. I have to admit, mindful eating took some practice for me. However, it has helped me to feel fuller and eat less!

Establish An Eating Plan:

Below are the three most popular plans.  The key is to find one or a combination of several that works for your lifestyle and is sustainable.

• Embracing Intermittent Fasting: Intermittent fasting or interval eating involves cycling between periods of fasting and eating. It offers potential benefits for menopausal women, including weight management and improved insulin sensitivity. There are many different intermittent fasting protocols to choose from. The most popular fasting plan is the 16:8 plan.  This is where you confine your eating to 8 hours of the day and don’t eat during the other 16 hours.  I like this eating plan as it fits into my lifestyle.  I usually eat from noon to 8 pm or sometimes 11 – 7 pm. There are no food or calorie restrictions. For me, a blend of Mediterranean-style eating along with high-protein meals works best for my meals. Please remember to consult with your healthcare provider before trying intermittent fasting.
• Mediterranean Style of Eating: Ah, the Mediterranean diet—a delightful culinary adventure that takes us to the sun-kissed shores of Greece, Italy, and beyond. This eating plan emphasizes whole, unprocessed foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil. It also includes moderate portions of fish, poultry, and dairy while minimizing red meat and sugary treats. The Mediterranean style of eating offers a multitude of benefits, including heart health, weight management, and improved cognitive function. So, let’s bring a touch of Mediterranean magic to our menopausal journey and savor the flavors of this nourishing and delicious eating plan.
• High Protein Plan: Protein—the building block of life! As menopausal women, we need an adequate intake of protein to support muscle mass, maintain bone health, and regulate our hormones. Including high-quality sources of protein in our meals can help us feel fuller for longer, promote healthy weight management, and provide essential nutrients. Think lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based options like tofu and tempeh. A high-protein plan can be a powerful ally in our quest for balanced nutrition during menopause, helping us stay strong, vibrant, and ready to take on whatever life throws our way.

Seek Support and Guidance:

Remember, ladies, we don’t have to conquer menopause on our own. It’s essential to surround ourselves with a supportive tribe of friends, family, and healthcare professionals who specialize in menopause.  If you don’t have a menopause specialist, I have lots of helpful tips on how to find one.

As we wrap up this Menopause Mondays, let’s not forget the importance of exploring various eating plans and finding the one that brings us joy, nourishes our bodies, and supports our overall well-being. Whether you’re drawn to intermittent fasting, the Mediterranean style of eating, a high protein plan, or a combination of these approaches, remember that balance, mindfulness, and self-care should always be at the heart of your journey through menopause.

My motto:  Suffering in silence is OUT!  Reaching out is IN.

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*EllenDolgen.com does not recommend, endorse, or make any representation about any tests, studies, practices, procedures, treatments, services, opinions, healthcare providers, physicians, or medical institutions that may be mentioned or referenced.