Let’s agree—menopause is no joke. After decades of dealing with a regular period and the cramps, mood swings, and pain that come with it, people with uteruses also have to endure the hot flashes, irritability, lack of sleep, and even the potential depression that comes with menopause.

This event, which marks your body’s final menstrual period and usually occurs between the ages of 45 and 55, causes a significant change in people’s hormones. Because of this, it can easily lead to weight gain and/or a more difficult time losing weight. Not only that but the time before menopause, known as perimenopause, is also known to contribute to unwanted weight gain as well.

To help with this experience, Mary Claire Haver, MD created the Galveston Diet for those who want to stop weight gain before menopause. This diet is a way of eating that includes plenty of whole foods and is focused on reducing inflammation.

Read on to learn more about how this eating pattern may help prevent weight gain before menopause, and for more healthy eating tips check out The #1 Best Supplement for Women Over 50.

What is the Galveston Diet?

The main purpose of the Galveston Diet is to help people in perimenopause manage their weight and avoid the common occurrence of weight gain associated with this stage. But more than just focusing on weight management, the Galveston Diet is also intended to help regulate hormones and improve symptoms associated with menopause.

The diet is structured around three pillars: anti-inflammatory foods, intermittent fasting, and what is known as a “fuel refocus,” which means limiting your consumption of refined carbs and focusing more on nutrient-dense carbohydrates.

“This diet encourages eating foods low in carbohydrates, lean protein, healthy fats, and a select group of low starch produce,” says Trista Best, MPH, RD, LD at Balance One Supplements, “as well as integrating three supplements: vitamin D, fiber, and omega-3 fatty acids.”

Aside from the element of intermittent fasting, this eating pattern most closely resembles the popular Mediterranean Diet, which pulls inspiration from places like Italy, Greece, Spain, and France.

How the Galveston Diet may help you avoid weight gain.

This is a fairly new diet, so there isn’t much research to be found on it. To learn more about the possible benefits, we asked a few of our expert dietitians to weigh in.

Overall, dietitians agree that eating anti-inflammatory foods is a good step towards preventing weight gain before menopause.

“Data shows a link between chronic inflammation and weight gain, so eating anti-inflammatory foods is a great practice when trying to avoid weight gain, regardless of which stage of the life cycle you are in,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, and registered dietitian on our medical expert board.

The “fuel refocus” part of the diet—eating more whole foods and limiting your consumption of processed foods—can also help you manage your weight at this life stage.

“Limiting foods that are pro-inflammatory, which includes many ultra-processed foods, can help people manage their inflammation and potentially help them lose weight” says Manaker.

RELATED: 4 Best Eating Habits to Reduce Inflammation and Slow Aging

The intermittent fasting pillar of the diet may not be for you.

While eating anti-inflammatory foods and limiting your consumption of pro-inflammatory foods is helpful to most, some dietitians warn that intermittent fasting isn’t for everyone.6254a4d1642c605c54bf1cab17d50f1e

“To be honest, there is nothing magical about intermittent fasting that will promote health and weight loss in this population so I’d skip that part,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our medical expert advisory board. “Limiting late-night eating is a great idea, but limiting your eating window can possibly set you up for a cycle of restriction and then overeating.”

Should you try the Galveston Diet?

Most information you can find about the diet is from books and online subscription resources. For specific information about the diet, you can purchase Dr. Haver’s book, The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms.

For more structured guidance, you can access the official Galveston Diet program online, which is offered in three levels: signature ($59), Gold ($99), and Platinum ($229), each with varying degrees of information provided.

While there is some research that supports the Galveston Diet’s method of preventing weight gain before menopause, because the diet is relatively new there is currently no concrete evidence besides customer testimonials to verify its success. Our dietitians are supportive of two of the three pillars—eating anti-inflammatory foods and the “fuel refocus”—but do not recommend intermittent fasting.

If you want to learn more, talk with your doctor or dietitian about how something like the Galveston Diet may affect you and your health goals.

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Menopause is sometimes called “the change of life” – and for good reason. Beyond mood swings and hot flashes, menopause belly fat is a common issue, even for those who exercise often and generally eat a healthy diet.

Typically, you’re considered to be in menopause 12 months after your final menstrual cycle, the culmination of perimenopause.

“During perimenopause, women tend to gain weight in the belly area, which may be different than before perimenopause when they would gain it in their hips and thighs,” explains registered dietitian Elizabeth Ward, M.S., R.D.N., co-author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness.

A natural dip in estrogen – combined with other midlife changes like loss of bone and muscle tissue and a slight metabolic slowdown – can lead to weight gain and changes in body composition, Ward says.

As someone who’s been there, lived through it, and written a book about it, she knows that “bodily changes can be mystifying, frustrating, and downright disappointing.”

While turning back the clock can’t happen, there are plenty of habits within your control that may impact menopause belly fat.

Here’s what to know about your midlife middle – and how to lose menopause belly fat.

How to Lose Menopause Belly Fat

1. Maximize sleep

Adults need seven or more hours of sleep a night, but getting that much may be easier said than done, says Ward.

“Sleep patterns evolve during the menopause transition when women often have a harder time falling asleep, staying asleep, and sleeping deeply enough, in part because of hot flashes,” she explains.

“One study found that perimenopausal women were most likely to sleep fewer than seven hours a night compared to postmenopausal women,” Ward adds.

That said, she adds, you should absolutely try to prioritize sleep.

“Regular, restful sleep is linked to easier weight control as well as other markers of good health,” says Ward.

Even a night or two of poor sleep increases levels of the hunger hormone, ghrelin, and lowers leptin, a hormone in charge of satiety, according to research.

2. Decrease insulin resistance

Insulin resistance happens when your muscle, fat, and liver cells can’t easily make use of the glucose in your blood.

This forces your pancreas to make more and more insulin to help.

“Insulin resistance increases with age,” says Ward.

That’s why the American Diabetes Association recommends that “all adults without risk factors should be screened with a test for prediabetes and type 2 diabetes starting at age 35.”

“Decreasing estrogen levels may play a role in insulin resistance, but the research is not definitive yet,” she adds. “Gaining weight and a lack of exercise also promotes insulin resistance.”

3. Lower your caloric intake

If you’re dealing with menopause belly fat, start by looking at your eating habits.

As we age, we tend to move less – but our appetite and habits tend not to balance out that slowdown.

If you’re seeing the number on the scale creep up or your clothes fit differently, consider these nutritional tweaks to cope with a slowing metabolism.

4. Eat more plants and protein (and less sugar)

Menopause is a good time to reassess your overall eating plan, says Ward.

“I had to do this myself when I gained 10 pounds during perimenopause (and most of it in my belly),” she says.

“A balanced diet will help counteract the changes that occur during midlife and because of menopause, and help women feel more energetic and positive about this stage of life,” she adds.

She recommends:

• A diet based on fiber-rich, plant-based foods
• At least 0.55 grams of protein per pound of body weight daily
• At least five servings of fruits and vegetables daily
• Three servings of whole grains a day
• No more than one alcoholic drink per day but preferably less

5. Reduce stress

Keeping stress in check may also help you lose menopause belly fat.

When your daily stress is too high, so does your body’s release of the stress hormone cortisol, which can result in more belly fat and greater water retention.

And stress worsens your sleep problems, creating a vicious cycle, says Ward.

“Research from the Study of Women’s Health Across the Nation (SWAN) Sleep Study found that chronic stress interferes with adequate sleep,” she says.

Ongoing fatigue and chronic stress can lead to behaviors that further contribute to weight control issues, including excess alcohol intake and ‘stress-eating’ fatty and sugary foods, like ice cream, cookies, and chips, on a regular basis.

6. Exercise regularly

Staying active can help offset insulin resistance.

“Exercise uses up glucose in the bloodstream, which reduces the need for insulin,” explains Ward.

“Being overweight increases the need for insulin. Studies show that losing 5 to 7 percent of your body weight significantly lowers the risk for insulin resistance, which over time can turn into type 2 diabetes.”

The Best Exercises for Menopause Belly

Any exercise is better than no exercise, but certain types are better for the post-menopausal phase of life, says doctor of physical therapy and acupuncturist Bianca Beldini, DPT, MSOM.

“Visceral (abdominal fat) is most targeted by change in diet (upping the protein and decreasing the simple carbs) and by lifting heavier weights,” says Beldini.

“Strength training at this stage in life is most important because it can mitigate the effects of plummeting estrogen.”

Cardio Workouts

“Cardio is best done as HIIT or high-intensity workouts versus long sustained endurance,” says Baldini.

“Long bouts of cardio can actually cause cortisol levels to rise (leading us back to insulin resistance and sleep disturbances).”

She likes indoor cycling with short, fast-speed intervals of 30 seconds on and 1 minute off.

Plyometrics and bounding are also helpful.

“Jumping exercises are also very important at this stage in life to also challenge ligaments and tendons,” she adds. Just make sure you progress gradually with plyometrics to maximize your results while minimizing your risk of injury.

Core and Abdominal Exercises

Core exercises won’t directly shed menopause belly fat – that’ll require burning more calories and reducing overall body fat.

But abs exercises can build strength and help your core and belly area appear more toned.

Baldini likes planks, and they’re accessible for all fitness levels.

Strength Training

About half of the bone loss that women experience will happen during the decade after menopause, which can also accelerate or cause sarcopenia (loss of muscle mass).

Strength training can help offset both.

Aim for higher weights and lower reps in moves such as the squat, deadlift, and kettlebell swing to maintain bone density, Baldini suggests.

Menopause belly fat is an annoying reminder that nothing in life stays the same.

But, when Baldini’s clients feel down about the changes they feel and see, she gives the same advice she gives herself.

“This is a transitional stage in life. Make healthy food choices. Take quiet time. Meditate. Breathe. Get on a sleep schedule. Lift heavy weights. Transitional stages don’t last forever.”

Ward also focuses on what she and her clients can control.

“Our focus during perimenopause and beyond is to take care of our bones, brain, heart, and mental health.”

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Menopause is a significant transition in the lives of women. When a woman reaches her 40s or 50s, reproductive hormones naturally decline. Menopause is signalled 12 months after the last menstruation.

The menopausal transition lasts 7-14 years on average. Lifestyle factors such as smoking, age, race, etc., determine this duration. Menopause affects each woman differently. For example, the body utilises energy differently; fat cells change, and women may gain weight more quickly.

Women in their early postmenopausal years gain fat mass as their oestrogen levels fall. In addition, bone density, heart health, body shape, composition, and physical function also change.

The abdomen is where the maximum weight accumulates. Although losing weight during menopause can be more difficult, there are a variety of strategies that many women find beneficial, with exercise being a vital part of the strategy.

Menopause and Weight Gain

When in their 40s and 50s, women may often gain weight due to the following reasons:

Oestrogen Levels Drop

One of the sex hormones in women is estrogen which is involved in,

• Physical aspects of sex
• Maintaining bone health 
• Regulating menstrual cycles
• Lowering cholesterol levels 

The distribution of body fat gets influenced by changes in hormone levels. For example, many women put on weight when oestrogen levels drop during perimenopause and early post-menopause. Conversely, a study shows that high and low oestrogen levels might lead to increased fat storage.

Muscle Mass Loss

When estrogen levels drop, muscle mass (also known as lean mass) diminishes. Since lean muscle mass burns more calories at rest, a decrease in muscle mass can lead to weight gain.

Other Ageing-Related Issues

Many other changes occur as women age, leading to weight increase. Consider the following situation:

• You’re less inclined to engage in physical activity. 60% of adults are insufficiently active, which rises with age. 
• While exercising, the rate at which you can expend energy slows down. Therefore, to lose weight, you must increase your exercise time and intensity,

The HealthifyMe Note

The end of a woman’s menstrual cycle refers to as menopause. When it occurs after the age of 40, it is a normal part of ageing. However, it can also be due to surgery or damage to the ovaries. Menopause’s hormonal changes may increase your chances of gaining weight around your abdomen, hips, and thighs. To minimise menopause weight gain, increase your physical activity and eat a healthy diet.

Physical Activities that Help Lose Weight During Menopause

It would help if you kept all these routines in mind, including adjustments for those of you suffering from joint pain caused by menopause or an old injury.

However, if weight loss is your prime goal, incorporate cardio and strength training into your exercise routine. These are two different kinds of exercise, but they form an effective fat-loss combination.

Cardio for Weight Loss

Cardiovascular exercise, often known as aerobic exercise, is vital at any age, especially during menopause. It involves performing an activity “with oxygen.” It increases your heart rate, causing your blood to pump more quickly.

To lose weight, you must be in a calorie deficit, which means you must burn more calories than you ingest. You can achieve a calorie deficit by changing your diet or exercising more. Still, the best approach is to combine the two.

People lose weight when their energy input is lower than their energy output. For example, suppose a person consumes the necessary number of calories but burns more calories through aerobic workouts. In that case, their output will exceed their intake, resulting in weight loss.

Not all cardio is created equal. Each type burns a different number of calories and takes a varied length of time. Furthermore, the energy required for exercise varies significantly between men and women due to differences in body composition (muscle mass, etc.).

However, low-impact, low-intensity cardio, such as rowing, incline walking, biking, high-intensity interval training, kickboxing, and weight training, are the best exercises to help with weight loss.

Low Impact, Low-Intensity Cardio

Low-impact cardio benefits everyone, whether someone exercises regularly or is just starting. It’s a workout that raises heart rate while putting the least stress on joints. Many common cardio routines, such as running or jumping squats, have a high impact on your joints, whereas low-impact exercises do not.

There are many different types of low-impact activities that qualify as cardio. Listed below are some great low-impact cardio workout options during menopause. 

Walking

Walking is a low-impact, low-intensity cardio activity included in all sweat regimens. It’s ideal for all fitness levels because you can choose the intensity and do it practically anywhere without equipment.

Elliptical

Ellipticals are low-impact exercise devices that can get used in a stationary setting. They imitate the motion of jogging without the impact on joints and provide a full-body workout because you must move the machine with your arms and legs.

Swimming

Swimming is another low-impact cardio workout choice. It elevates the heart rate and strengthens the muscles throughout the body. It also relaxes you and alleviates stress. It is a mild form of low-impact therapy.

Cycling

Cycling is an excellent technique to raise your heart rate while having little impact on your joints. You can do it on a stationary bike at home, in the gym, or by riding a bike outside.

High-Intensity Interval Training (H.I.I.T.)

Suppose you’re short on time yet want a highly effective routine. In that case, a high-intensity interval training (H.I.I.T.) program is a good option.

It is a type of training in which participants exert maximum effort for long periods before resting for short periods. Each session consists of many rounds designed to increase heart rate, providing a quick and effective cardio option. 

The H.I.I.T. sessions provide you with opportunities to push yourself. It means you should work hard, but not to exhaustion. If you are a beginner, try one to three minutes at closer to 80% of maximum effort, followed by up to five minutes of lower-intensity exercise. A study found it helpful for weight loss in obese people.

Tabata is a high-intensity interval training (H.I.I.T.) program that tries to provide significant results in the shortest amount of time. Do a challenging activity for 20 seconds and rest for 10 seconds between each set. Then, repeat the exercise eight times. Thus, it gets performed at a higher intensity than a typical H.I.I.T. session.

Here are a few short H.I.I.T. routines to get you started:

• For 30 seconds, cycle as hard and quickly as you can on a stationary bike. Then pedal for 2–4 minutes at a modest, comfortable pace. Repeat this procedure for 15–30 minutes.
• Sprint for 15 seconds as fast as possible as a warm-up after jogging. Then walk or jog slowly, for 1–2 minutes. Repeat this process for 10–20 minutes.
• Perform squat leaps as quickly as possible for 30–90 seconds. Then stand or walk for the next 30–90 seconds. Repeat this process for 10–20 minutes. 

While these examples can help you get started, you can customise your regimen to suit your needs.

Strength Training for Weight Loss

Strength training, often known as resistance training, is a type of exercise that helps people gain muscle. ‘Strength training’ refers to moving your body against a restricting or resistant force. The high risk of osteoporosis makes strength training critical after menopause.

Weight training, like other forms of exercise, burns calories. However, a regular weight training session burns fewer calories than a hard aerobic session. Therefore, both together help you in achieving your weight-loss objectives. You should undertake some strength training for an hour, three to five times per week, to maximise the benefits of strength training. 

The best exercises to perform under strength training are compound movements that activate numerous muscle groups at the same time. 

Some instances are as follows:

• Lower Body: Back squat with a barbell, deadlift with a barbell, lunges with a dumbbell, squat variations with splits.
• Vertical Pressing of The Upper Body: Shoulder press with dumbbells, handstand push-ups, or timed handstands.
• Vertical Pulling of The Upper Body: Variations on pull-ups, pull-down variants for the lats.

Focusing on F.I.T.T. Principles

It’s natural to be frustrated if you’re exercising for an extended period and not losing weight. That is when you need to take a step back and make some adjustments to your program, you can use the F.I.I.T. principle to help you. It’s convenient if you thrive on the structure because then this regime would be easier to follow. It’s also helpful in tracking your cardiovascular and strength-training progress.

The term FITT stands for:

Frequency

It refers to how frequently you work out. The goal is to achieve your objectives without putting your body under too much stress. 

• With respect to cardio, aim for at least three sessions each week as a general rule. Regarding strength training, perform it three to four times per week.

Intensity

It relates to the level of workouts. When it comes to strength training, start with exercise program at a comfortable level and gradually raise the intensity as your strength and endurance improve. Don’t make the plan too difficult as a beginner, as it could lead to injury or burnout.

When it comes to cardiovascular exercises, your heart rate, measured in beats per minute, can be used to determine how hard you work. First, determine your desired heart rate zone based on your fitness level and age. The heart rate zone you should aim for gets calculated as a percentage of your maximum heart rate.

Time

It refers to how long each workout lasts. A minimum of 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week is recommended. A cardio workout should last at least 20 minutes, while resistance training should last between 45 and 60 minutes. Depending on your present fitness level, age, weight, health, and other considerations, you can extend or shorten this time.

Type

It refers to the activity you’ll undertake as part of your cardio or strength training routine.

Metabolic conditioning, often known as Metcon (or MetCon), is a type of exercise that uses direct and intermediate energy pathways. To use these pathways, perform metabolic conditioning exercises at a specific time and intensity. Metcon allows the body to burn fuel more efficiently using moderate to high-intensity interval sessions.

In metabolic conditioning programs, the amount of time and effort you put into the workouts is more important than your exercises. By altering the repetitions, doing the exercises into a circuit, or adjusting the rest times, you may adopt many activities for higher or lower intensity programs.

This training requires hard work; therefore, it takes a long time for the body to re-establish balance. In addition, it results in a significant increase in calorie burn.

The HealthifyMe Note

Moving more is one of the most basic strategies to maintain and reduce weight during menopause. Choose an activity you enjoy and stick to it to stay active and fit. It varies from person to person, as does the amount of exercise required to lose or maintain weight. On the other hand, adults must do at least 150 minutes of moderate-intensity exercise or 75 minutes of HIIT per week.

Mind Body Activities

Stress can provoke the signs and symptoms of menopause. According to a study, stress leads to weight gain. The mind-body activities combine body movement, mental focus, and controlled breathing to promote strength, balance, flexibility, relaxation, and overall health. Yoga, tai chi, and simple breathing exercises can assist in managing stress and reducing weight. You can also use walking as a form of relaxation and meditation.

The Conclusion

A variety of variables can influence weight gain during menopause. Your weight can be affected by changes in fat and sugar metabolism, body composition, gut microbiota, and lifestyle factors. Be physically active, get plenty of rest, and eat a balanced diet. Minimise processed foods to avoid weight gain during menopause. Commit to a healthier lifestyle and for a healthier you.

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Most women are aware of “classic” menopause symptoms such as hot flashes. Yet menopause is a unique experience for everyone, and no two women experience menopause the same way. In fact, there is a whole list of unusual symptoms that can point to menopause that you might never have heard of!

Before we dive into that list, a note: If you think that you might be going through menopause, it’s still important to see your doctor to get your symptoms checked out and rule out potential underlying causes. For instance, multiple symptoms on this list can also be a sign of hyperthyroidism. Even if you do turn out to “just” be going through menopause, it’s still worthwhile to see a doctor so you can get relief for your symptoms and improve your quality of life. We know more about menopause than ever before and there are lots of menopause relief products and therapies available.

Without further ado, here are 17 uncommon menopause signs that every woman should know about:

1. Cold Flashes

Hot flashes are much more common, but it’s not unheard of to get cold flashes during menopause. Fluctuating hormone levels affect your body’s thermoregulation system, which can cause you to have a sudden onset of chills instead of a hot flash. Cold flashes can also occur after a hot flash as your body tries to bring your temperature back to equilibrium.

2. Insomnia

Your sleep problems might not be caused by stress. Difficulty falling and staying asleep is common during menopause due to both hot flashes and increased neurological excitability. This sleep deprivation often leads to fatigue, which is compounded by your body trying to adjust to lower levels of estrogen.

3. Body Odor

Your body odor can change for many reasons during menopause, including increased sweating from hot flashes and changes in your vaginal discharge. This is totally normal, but you can talk to your doctor about solutions if the smell really bothers you.

4. Bloating And Indigestion

If you’ve been experiencing an increase in stomach problems, including bloating, indigestion, acid reflux, and tummy aches, that pizza you ate might not be to blame. Fluctuating hormone levels can trigger these symptoms years before your period officially stops.

5. Dry Eyes

During menopause, the glands in your eyes reduce their production of both moisture and oil, which can cause your eyes to dry out. Regular use of eye drops will help ease your symptoms, and running a humidifier indoors can also help, especially if you live in a dry climate.

6. Skin Changes

Your eyes aren’t the only things that might feel dry. Many women experience thinner, drier, itchier skin during menopause due to reduced oil production and decreased collagen. Women may also experience hormonal breakouts, even if they have never had acne before, thanks to their fluctuating hormone levels.

7. Hair Changes

Some women also experience hair thinning or loss during menopause, which is caused by having comparatively higher levels of androgen once their estrogen starts dropping. Changing up your hair care routine and easing up on damaging chemical or heat treatments can help revitalize its appearance.

8. Allergies

Falling hormone levels can sometimes trigger your body to increase histamine production. An unfortunate side effect of this is the worsening of existing allergies, or the development of new allergies that you never had before.

9. Burning mouth

A significant minority of menopausal women experience this sensation, in which their tongue and/or mouth burns or tingles without apparent cause. This sensation is often accompanied by a bitter or metallic taste. The sensation and taste may linger, or it may come and go at random.

10. Neurological Symptoms

The fluctuating levels of menopause can lead to a variety of unusual neurological symptoms, including unexplained dizziness, ringing in the ears (tinnitus), tingling sensations on the skin, and the sensation of “electric shocks” preceding a hot flash.

11. Breast Pain

Your breasts can swell and become tender around your period, and this can also happen during menopause. Other women actually experience a loss of fullness in their breasts instead as their milk ducts and glands shrink. You might also notice that your breasts begin to sag more, which happens as they become more dense and less fatty due to age.

12. Vaginal Dryness

Reduced hormone levels plus age cause the tissues in your vaginal area to become thinner, drier, and less flexible. This can lead to pain during sex, burning and/or itching sensations, the constant urge to urinate, and vaginal bleeding and discharge.

13. Urinary Problems

That thinning, weaker tissue can have another side effect: bladder leakage and difficulty urinating. This is also more common in women who have given birth vaginally, which stretches out the pelvic muscles and tissues, but it can happen to anyone.

14. Achy Muscles And Joints

Estrogen helps keep inflammation under control, so when your estrogen levels drop, you may experience increased inflammation in your body. This can manifest as achy muscles and joints and intensify other related conditions such as arthritis, which are common as you age.

15. Headaches

Some women experience headaches around their periods, and this can also happen during perimenopause and menopause as well. These may run-of-the-mill headaches or serious migraines that make it difficult to live daily life.

16. Brain Fog

Some short-term memory loss is to be expected with age, but it’s not only caused by getting older. Some women find it hard to think, concentrate, and recall during menopause due to sleep disturbances, as well as changing hormone levels.

17. Rage

Mood swings are common whenever your hormone levels change, but some women experience unexplained feelings of irritation, frustration, and even rage when going through menopause. These feelings can be intensified by disturbed sleep and ongoing fatigue.

If you want relief for menopause symptoms, ask your doctor about your options. Whether it’s a short-term solution like Always discreet pads for bladder leakage, or a long-term solution like hormone replacement therapy for hot flashes, there are treatments available that can help you get through menopause.

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When you are going through menopause, it can lead to several changes in your body. One of them may be anxiety. Let’s look at the connection between these two.

Let’s Briefly Look At Anxiety

Anxiety describes our body’s response to a danger. It’s our body’s fight or flight instinct whenever we face something we view as a threat. However, anxiety disorder, which happens when you are having frequent anxiety symptoms, can make it so that you cannot live your life normally. You may become more irrational and think of everything as a threat.

How Menopause Can Cause Anxiety

Menopause may lead to anxiety, and other mental health woes such as depression. Here are some reasons why this happens.

Your Hormones Change

Menopause can bring a massive change in hormones. When your estrogen and progesterone go down, you may become anxious and depressed.

You’re Afraid of No Longer Being Able to Have Kids

If you wanted to have kids but couldn’t, or if you wanted to have another one, menopause or pre-menopause can cause you anxiety. You may feel lonely and empty, and the fact you’re going through menopause can make it worse.

You’re Anxious Of Growing Older

Menopause is the signal that you’re entering middle-age. This can trigger different anxieties. Maybe you start to have an existential crisis and wonder if the career or life you’re living is what you want. Perhaps you dread aging and the eventual end of your life. There are many milestones in life that can make you feel this way, and menopause is just one of them.

Your Self-Image Goes Down

Many women go through bodily changes. They may gain weight, or have thinning hair, and this can lead to self-image anxiety issues, especially if you are mindful of how you look.

We Are Not Allowed To Talk About Menopause

Another reason why menopause causes anxiety is that it’s a bit of a taboo subject to talk about. Even though most women have to go through it, it’s still a subject of embarrassment and fear, which can lead to you having difficulties discussing it.

When you cannot discuss anxiety about menopause, it can make you feel alone and as if you have no one to talk to.

What’s The Solution?

There are several ways you can deal with menopause anxiety. Here are some of them.

Talk To A Support Group

If there are any support groups in your area, you may be able to talk with women who are going through the same thing as you, and it can allow you to realize you are not alone.

Support groups can be in-person, or they can be online communities. The latter especially is prevalent in the age of the pandemic.

Seek Medical Treatment

Some women go to a gynecologist or take medication to help offset the effects of menopause. While menopause cannot be reversed, you can manage its symptoms better through medication. For instance, you may be able to take hormones, or take medication to help with some of the menopausal symptoms. In addition, you may be able to take anti-anxiety medications.

Alternative treatments may be able to help as well. Some women have found help in acupuncture, for example. With that said, these should be used alongside traditional medication, as some of their effects are unproven.

Live A Healthy Lifestyle

Exercising and eating right can help with some of the symptoms as well. You can maintain your weight and feel less anxious through exercise, and some healthier foods may be able to help as well.

You should be doing this in any stage in life, but menopause can make you realize that you aren’t doing enough to keep up your health. Luckily, it’s never too late to go to the gym or eat some healthier foods. Give it a go.

Talk To A Therapist

Finally, the best way for you to be able to manage the symptoms of your menopause anxiety is through therapy. Anxiety can be due to many life changes, and not just because of menopause. A therapist can help you with getting to the bottom of why you’re feeling this way.

If you cannot see a therapist in-person, one solution is BetterHelp. BetterHelp can connect you to an online therapist who will be able to help you improve your life.

Remember, menopause is not the end. You still have a long, fulfilling life ahead of you, and this is only one milestone in that journey. Good luck.

Author Bio

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health-related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

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The brain is the most complex organ in our body. From the physical actions of movement, balance, control and co-ordination, the life essential functions of breathing, swallowing, blood pressure and heart beat, to the mental controlling of speech, memory, intelligence, decision making and even helping to shape personality and create the essence of who we are as a person; the brain is in charge of everything that happens inside our body.

As we navigate through life, just as our body grows and changes so too does our brain. And of course we all want to be able to reach our full potential and to live the most purposeful, satisfying, and successful life we possibly can. Dr. Barbara Koltuska-Haskin is a practicing neuropsychologist and author of the book How My Brain Works: A Guide to Understanding It Better and Keeping It Healthy. In her book she explains in easy-to-understand language the range of neuropsychological evaluation processes she uses on the wide variety of clients she has helped and then guides us through a series of tips to help build and to maintain optimum brain health as we navigate our way through life.

Dr Barbara has kindly shared an extract with us from her chapter all about menopause and memory, something I know many of you, including myself, are interested in.

Chapter 16 – Menopause and Memory

Memory and other cognitive problems experienced by women during menopause are real and appear to be more acute during the first year following the final menstrual period (Weber, M. T. et al. 2013). The changes in hormones and natural decline of estrogen affect all women’s bodies, including their brains. Learning and memory are associated with those regions of the brain (hippocampus and prefrontal cortex) that are rich in estrogen receptors. Women may complain of “fuzzy thinking” (Northrup, C. 2002) or “cotton head,” an inability to think straight, organizational problems, attention/concentration problems, mood swings, and depression. These usually aren’t symptoms of dementia, and usually memory does return to normal for the person’s age. However, about 5 percent of women above the age of sixty have some form of dementia. After the age of seventy, it’s 12 percent, and the percentage is higher as you get older. I strongly agree with Dr. Northrup, who said, “Women need to know that statistical data on dementia cannot predict whether any particular woman will develop memory problems.” (Northrup 2002, p. 566).

“I may have the beginning of dementia.”

Janet was a fifty-three-year-old nurse, tall and elegantly dressed, who was referred to me by her physician. Visibly anxious, she stated with tearful eyes and trembling voice, “I may have the beginning of dementia.” When asked detailed questions about her current problems, she reported that she had been forgetful for the past few months and was making stupid mistakes at work. She didn’t have a family history of Alzheimer’s dementia or any other forms of dementia. However, the husband of her best friend was recently diagnosed with the early stage of Alzheimer’s dementia. She noticed him having memory problems, and she was afraid that she could be experiencing some of these problems as well.

After talking to her for a while to make her feel more comfortable, I explained that memory complaints aren’t necessarily memory problems and told her what kind of testing we would be doing to address her concerns. I mentioned that most patients with dementias have problems with judgment and insight, and they tend to be in denial about their memory and other cognitive problems. They’re mostly brought for evaluation by family members who see changes in their functioning. These changes are frequently not obvious to the patients themselves.

This made her feel more comfortable and eager to start testing. She mentioned that she had been menopausal for the past year and wondered if this might have something to do with her difficulty with cognitive functioning.

After testing was completed, it turned out that her memory was generally within the normal range for her age group, and her verbal memory was even above the normal range. She exhaled with relief. I explained to her that some menopausal women experience memory and cognitive problems, especially for the first year, but it usually comes back to normal. Therefore, her memory may have been somewhat higher before menopause, but at present, there was no reason for her to worry. She was advised that we got good baseline results for her memory functioning, and if she had concerns in the future, she could return for retesting. She might also benefit from therapy to help her deal with anxiety and stress at work. She called several weeks later thanking me and telling me that she was doing much better.

Janet’s story isn’t that uncommon.

In my clinical practice, I see several middle-aged women a year who are experiencing memory problems and are afraid they’re having the beginnings of dementia. The fear of losing their mind and being unable to function in the future causes them sadness, depression, and insomnia and significantly affects their quality of life. So if you experience this problem, instead of dwelling on the unknown, you can discuss with your physician or other health care provider whether you can benefit from completing a neuropsychological evaluation. The memory tests have specific norms for every age. The evaluation will help to find out if, in fact, you have memory problems or merely memory complaints and what kind of memory, verbal, or visual or which memory processes, retentive memory or encoding, are affected. This specific information will allow the neuropsychologist to give you detailed information as to what you can do to improve your overall functioning and the quality of your life.

Please remember this:

Most of the time you can improve your brain functioning, even after a major neurological event or illness.

You simply need to find the best and most effective way of doing it with the help of your health care professionals. Take the example of Dr. Jill Bolte Taylor, a neuroscientist who recovered quite well after a massive stroke and wrote a fascinating book, My Stroke of Insight: A Brain Scientist’s Personal Journey (2008).

Where Can I Find Out More?

Dr Barbara’s book ‘How My Brain Works: A Guide to Understanding It Better and Keeping It Healthy’ is available in either paperback or eBook format from Amazon https://www.amazon.com/How-My-Brain-Works-Understanding/dp/1948749610

You can also find out more about Dr Barbara’s work here – https://www.drkoltuska.com/

*collaborative post

Author Bio

Dr. Barbara Koltuska-Haskin is a neuropsychologist in private practice in Albuquerque, NM. In addition to her research and academic teaching background, she has over 30 years of clinical experience.

She is a classically trained mezzo-soprano with a deep love for organic gardening.

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You’re eating right and exercising regularly, but the number on the scale keeps creeping upwards over time.

What gives?

While there are several possible reasons why you might be gaining weight, there’s one explanation you may not have considered: menopause.

It’s relatively common to gain weight as you age into your 40s and 50s.

And the average weight gain for women during menopause is 2 to 5 pounds — sometimes more.

But that doesn’t mean you’re stuck with those extra pounds forever.

Keep reading to learn why menopause and weight gain seem to go hand-in-hand — and how you can still achieve your weight loss goals.

What Causes Menopause Weight Gain?

Menopause officially starts 12 months after your last period.

But weight gain may start in the decade or so before that happens, known as perimenopause.

There isn’t one specific reason for menopause-related weight gain, but rather a perfect storm of factors that all influence the number on the scale, according to Carrie Lam, M.D., a board-certified physician specializing in family medicine and anti-aging and regenerative medicine.

These factors may include:

Hormones

Estrogen and progesterone are two of the most important hormones in the female reproductive system.

“These hormones fluctuate day to day, phase to phase,” says Lam.

Estrogen and progesterone levels typically rise and fall unevenly during perimenopause, then decline during menopause. Research suggests lower estrogen levels during menopause are associated with increased abdominal fat storage.

Activity Level

One study found that postmenopausal women burned fewer calories over the course of a day and spent significantly less time on moderate exercise than premenopausal women.

Appetite Changes

Feeling hangry all the time? Perimenopause might be the reason for that.

One study found that levels of ghrelin — a.k.a. the “hunger hormone” — were higher among women in perimenopause when compared to pre- and postmenopausal women.

If you’re eating more calories than you burn, this could lead to weight gain.

Less Sleep

During menopause, many women have trouble falling asleep and staying asleep — and research suggests poor sleep can contribute to weight gain.

Can You Prevent Menopause Weight Gain?

While you don’t exactly have control over your hormones or the aging process, these five healthy habits can influence your weight loss.

1. Pay attention to your diet

It might be tempting to go on a restrictive diet to prevent any menopause-related weight gain, but severely restricting calories can negatively impact your overall health.

Research suggests calorie restriction may also be associated with decreased bone mineral density — something that’s already a concern during menopause.

According to the National Osteoporosis Foundation, women may lose up to 20 percent of bone density in the 5 to 7 years following menopause.

If you’re not sure where to start, a guided nutrition program may be the answer.

With a nutrition program like 2B Mindset, you’ll follow the Plate It! system with food ratios to help you cut calories while still eating a large amount of lower-calorie foods.

Or if portion control is more in line with your lifestyle, Ultimate Portion Fix with Autumn Calabrese will show you how to perfectly portion all your meals so you’re well-fed and well-fueled.

2. Increase your activity level

The U.S. Centers for Disease Control recommends that adults get at least 150 minutes of moderate-intensity cardio exercise ant at least two strength-training sessions every week to maintain overall health.

This might seem like a lot, but low-impact cardio like cycling or swimming can help you meet those weekly activity goals.

3. Add in resistance training

Muscle mass may decrease during menopause, but the best way to counteract this is through strength training, says Dani Singer, a NASM-certified personal trainer.

Resistance training not only builds muscle, but in one study, menopausal women who followed a 12-week program of walking, stretching, and strengthening exercises reported better vitality and mental health than their non-exercising peers.

“Cardiovascular training is still important,” Singer says. “But, for transitioning through menopause, strength training comes at number one.”

4. Drink more water

Hormone changes during menopause may affect fluid regulation, so dehydration is a concern.

The good news: Adding in even two extra cups of water to your daily intake may help with weight loss, especially if you drink it before meals.

5. Be patient

Your body goes through many changes during menopause, so adding the stress of losing weight on top if it can be too much. Don’t let it get you down.

Instead, focus on taking small steps toward your goals every day, which can measure up to big results in the long run.

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