YOU ARE NOT ALONE in your frustrations and searching for answers. There are ~50 million women in menopause in the U.S.* – and nearly 50% experience weight gain.
However, those extra Menopause pounds aren’t inevitable. Support for menopausal weight gain can encompass a range of strategies. At Into The Woods Wellness, we prefer to take a natural, holistic approach to support women and their overall well-being during this life stage.
While every person’s health history and wellness needs vary, our top menopausal weight loss recommendations (including preventative measures) include:
1. Decrease your stress.
Increased cortisol, the stress hormone, can lead to weight gain. Steps to manage and prevent stress can make a big difference and often include:
– breath work
– meditation
– taking adaptogens (plants or mushrooms that help your body respond to stress, anxiety, fatigue and support overall wellbeing). A common adaptogen we recommend is Ashwagandha – which you can find in supplement form, as well as in many teas.
2. Decrease or eliminate sugar & alcohol.
Sugar and alcohol impact the body in many not-so-healthy ways, especially when it comes to inflammation and weight gain. Taking steps to limit and/or avoid sugar and alcohol will support your greater wellness and weight-loss goals.
3. Focus on protein.
Getting adequate protein is important for many reasons. Protein fuels your body, decreases between meal hunger/cravings, and builds and maintains muscle.
4. Proper supplementation makes a huge difference.
Give us a call to discuss what new supplements could support your perimenopause/menopause needs.
5. Keep moving. Maintaining physical activity is critical to healthy aging and managing your weight, but don’t burn yourself out on cardio alone. Weight and resistance training can help you build muscle and prevent muscle loss. This not only boosts your metabolism and weight loss efforts, it can also strengthen your bones, preventing osteoporosis.
6. Prioritize your sleep. Poor sleep quality is common during menopause and can have a domino effect in many areas of your life – including stress, anxiety, and weight gain. Sleep hygiene practices and limiting sleep disturbances can be crucial in supporting women during this transition.
Questions or follow up support, please don’t hesitate to reach out. We pride ourselves on listening to your unique experience and needs – and offer a range of supplements, healing modalities, and yoga/meditation classes to guide you on your health and healing journey.
For more information, check out an upcoming Stress, Hormones, and Health presentation or give us a call: 920-904-8128.
* The Menopause Brain / Dr. Mosconi (Neuroscientist and educator)
