comscore Prevent weight gain during menopause | Honolulu Star-Advertiser
Every act of aloha counts. Click here to DONATE to the MAUI RELIEF Fund.
Live Well

Prevent weight gain during menopause

Honolulu Star-Advertiser logo
Unlimited access to premium stories for as low as $12.95 /mo.
Get It Now

Menopause marks the end of reproductive years, and fluctuating hormonal levels during this time can lead to a variety of unwanted symptoms, including hot flashes, night sweats and sleep problems.

Another common complaint is added pounds.

If you are going through menopause and find it harder than ever to maintain a healthy weight, you are not alone.

“Menopause is diagnosed clinically and retrospectively as 12 months past the last menstrual cycle. Weight gain is one of the things that many, if not all, of my menopausal patients will share with me that they’re experiencing,” said Mayo Clinic’s Dr. Juliana Kling. “That can be really challenging because your metabolism starts to really decrease around midlife.”

Kling recommends regular exercise for heart health, and menopause is the time to lean into those healthy habits.

“Typically, those healthy lifestyle habits are going to provide the most success at helping during the menopause transition. In fact, we see pretty good data that weight loss or weight management can be helpful for managing menopause symptoms, so focusing on a healthy diet, on exercise, all of those can help. Exercise can even help with sexual functioning. Recognizing when you’re doing those things, you’re getting multiple benefits from it,” said Kling.

A couple of tips:

>> Move more. You don’t need to go to the gym if that’s not convenient. Try brisk walking, jogging, biking, swimming or water aerobics. If you’re a beginner, start with 10 minutes a day and gradually increase the intensity and duration of your workout. Strength training is recommended at least twice a week.

>> Eat less. When you reach your 50s or 60s, you might need about 200 fewer calories a day. Choose fresh vegetables and whole grains; limit sweets and alcohol. Olive oil, legumes, nuts, soy, fish and low-fat dairy products are good choices. Meat, such as red meat or chicken, should be eaten in limited quantities. Desserts with fresh fruit are a great choice.

Comments (0)

By participating in online discussions you acknowledge that you have agreed to the Terms of Service. An insightful discussion of ideas and viewpoints is encouraged, but comments must be civil and in good taste, with no personal attacks. If your comments are inappropriate, you may be banned from posting. Report comments if you believe they do not follow our guidelines.

Having trouble with comments? Learn more here.

Click here to view ongoing news coverage of the Maui wildfires. Sign up for our free e-newsletter to get the latest news delivered to your inbox. Download the Honolulu Star-Advertiser mobile app to stay on top of breaking news coverage.

Be the first to know
Get web push notifications from Star-Advertiser when the next breaking story happens — it's FREE! You just need a supported web browser.
Subscribe for this feature

Scroll Up