Thriving Through Menopause: A Wellness Guide for Women
Many women experience challenges with weight management as they approach and move through menopause. In fact, between the ages of 45 and 55, women typically gain about half a kilogram per year. Hormonal changes before, during, and after menopause affect body composition often leading to more fat settling around the abdomen and a gradual decline in lean muscle mass.
While hormonal fluctuations play a role, lifestyle habits and age-related changes (like a slower metabolism) are the main contributors to midlife weight gain. The good news? There’s a lot you can do. Consistent healthy habits, paired with the right support, can help you feel strong, balanced, and well in your body through every stage of menopause.
In this guide, we’ll walk through simple, evidence-based strategies to support your weight and wellness, before, during, and after menopause.
Nutrition for Hormonal Balance and Long-Term Health
What you eat plays a powerful role in managing menopause symptoms and supporting overall health. A balanced, nutrient-rich diet can improve energy levels, support heart health, reduce your risk of chronic disease, and ease symptoms like mood swings, hot flashes, and fatigue.
Here are some general guidelines to follow:
Fill your plate with: vegetables, fruits, whole grains, legumes, seafood, nuts, and seeds.
Reduce intake of: processed meats, refined carbs, sugary products, and excess alcohol.
Watch your portions and listen to hunger cues. Your energy needs may shift during this phase of life.
Key nutrients to focus on:
Protein: Crucial for maintaining muscle mass and strength. Try to include high-quality protein (like fish, legumes, eggs, or lean meats) in every meal.
Calcium & Vitamin D: Bone density can decline during menopause. Opt for calcium-rich foods like dairy, leafy greens, and fortified plant milks. Consider a vitamin D supplement if levels are low. Talk to your doctor about what’s right for you.
Vitamin B12: Absorption tends to decrease with age. Routine check-ups can help ensure your levels are adequate.
Low-glycemic carbs: Avoid blood sugar spikes by choosing whole grains, root vegetables, and legumes over processed snacks and sugary beverages.
Move Your Body, Boost Your Mood
Exercise is one of the most effective tools for managing menopause symptoms, preserving muscle and bone health, and supporting mental well-being.
Aim for at least 150 minutes of movement per week, mixing:
Cardiovascular activity like walking, swimming, or dancing
Resistance training such as weights, Pilates, or bodyweight exercises
Flexibility work like yoga, morning stretches, or gentle mobility routines
Beyond physical benefits, movement helps reduce stress, improve mood, and support better sleep - all essential for feeling your best.
Stress and Emotional Eating: A Compassionate Approach
Midlife can bring emotional challenges, body image concerns, and stressors that make weight management even harder. Hormonal changes, combined with a sedentary lifestyle and emotional eating patterns, may lead to increased body fat, especially around the midsection.
It’s not just about willpower. Many women experience shame or frustration around their eating habits, especially when using food to cope with stress or difficult emotions. Recognizing these patterns is the first step to healing them.
Consider gentle support through:
Mindfulness-based practices (yoga, meditation, breathwork)
Cognitive-behavioral techniques
Working with a nutrition or lifestyle coach
Community or peer support
You don’t have to do it alone and you don’t have to be perfect. Progress over perfection, is the goal.
A Friendly Reminder on Alcohol and Other Substances
As your body changes, it may become more sensitive to alcohol, caffeine, and other substances. Regular alcohol consumption can impair your metabolism, reduce fat burning, and contribute to long-term digestive and liver issues.
Moderation is key.
The general guideline for women is no more than:
2 drinks per day
7 drinks per week
To visualize this:
5 oz of wine
12 oz of beer
1.5 oz of spirits = 1 serving
Limiting or reducing intake, especially if you're working on weight or mood regulation, can make a noticeable difference in your energy, sleep, and overall well-being.
Partner with Your Healthcare Team
Routine check-ups are especially important during this time. Connect with your family doctor or a hormone health specialist to monitor:
Hormone levels
Bone density
Nutrient status
Weight or metabolic health changes
They can help you assess whether interventions like hormone therapy, supplementation, or additional support are right for you.
In Closing
Menopause is a natural transition - not a crisis. With the right tools, habits, and support, you can feel empowered in your body and confident in your choices. Whether you’re just entering perimenopause or already navigating menopausal changes, remember: you deserve to feel strong, nourished, and well at every stage of life.
Written by:
Kelissa Ouellet
B.Sc Nutrition | Personal Training Specialist | Certified Life & Wellness Coach
New Brunswick, Canada
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