During pre-menopause, more commonly known as perimenopause, weight gain is a universal occurrence among women experiencing natural changes in hormone levels, according to the Mayo Clinic. Perimenopause is the stage leading up to menopause and is accompanied by symptoms and changes most people usually associate with menopause, including weight gain. However, women can take steps to minimize these symptoms and changes, such as following a healthier diet and exercising regularly.
Perimenopause or Menopause?
Menopause is the time during a woman's life when she stops menstruating. You have not yet reached menopause if you're still having periods, even though they might be irregular or occur only once every few months, according to the Mayo Clinic. After one year of no periods, you can assume you've reached menopause. Symptoms such as night sweats, depression, moodiness, anxiety and heart palpitations occur during perimenopause, according to the 34 Menopause Symptoms website. Common changes that occur include sleep disorders, hair loss and weight gain. This can also be accompanied by pain and discomfort in various parts of the body.
Importance of Diet
Diet plays a crucial role in helping women to maintain a healthy weight during perimenopause. According to the Mayo Clinic, women who gain weight often gain the most weight during perimenopause. Weight gain at any age is risky and can lead to health problems, but it can especially be problematic for older women. Some women believe that by consuming certain foods or taking herbs, they can thwart the symptoms of perimenopause, including weight gain. Although these dietary additions may help to reduce symptoms, it's important to follow a well-balanced and healthy diet that includes plenty of fresh vegetables, fruits and whole grains. The Mayo Clinic also suggests reducing your caloric intake by about 200 calories a day, as well as reducing fatty meat in your diet.
Importance of Exercise
At any age, exercise is important for maintaining overall health. However, people tend to gain weight and lose more muscle mass as they age. More than ever, it's critical for older women to maintain a regular workout routine that includes aerobic activity, stretching exercises and strength training, according to the Mayo Clinic. Not only does regular exercise help with pre-menopause weight loss, but it also helps to lift your mood and can help women deal with the naturally occurring changes in the body during perimenopause.
Hormone Therapy
Some women take synthetic or natural hormones, or bioidentical hormones, to help relieve perimenopausal symptoms. However, since every woman is different, she needs her own cocktail of prescribed medications or herbs if she chooses to take supplements for pre-menopause relief, according to Woman to Woman. Also, some women may not respond as well to hormone replacement therapy --- HRT -- or may feel uncomfortable taking hormones. Although HRT may relieve some perimenopause symptoms for some women, it does not automatically lead to weight loss. With or without HRT, weight loss and overall health during pre-menopause is only possible with lifestyle changes, including following a healthier diet and an exercise program, according to Woman to Woman.
References
- 34 Menopause Symptoms: Perimenopause
- Mayo Clinic: Menopause Weight Gain: Stop the Middle Age Spread
- Mayo Clinic: Perimenopause Definition
- Mayo Clinic: Fitness Training -- 5 Elements of a Rounded Routine
- Mayo Clinic: Depression and Anxiety -- Exercise Eases Symptoms
- Woman to Woman: Hormone Replacement Therapy -- Bioidentical Hormones -- Are They Right For You?
