Weight gain often occurs during perimenopause, but lifestyle changes such as a healthy diet and regular exercise can help control it. During perimenopause, your body's production of the hormones estrogen and progesterone fluctuates. These fluctuations cause the changes, such as weight gain, your body experiences, according to the Mayo Foundation for Education and Research.
Perimenopause
Perimenopause is the transitional period in a woman's life between regular menstrual cycles and menopause, the cessation of ovulation and menstruation. This period is also called the menopausal transition. This natural shift typically occurs in the forties, but some women may experience changes as early as their thirties. Symptoms include irregular periods, hot flashes, sleep disturbances and vaginal dryness, according to the Mayo Foundation. Once you've experienced 12 consecutive months without a menstrual period, you've reached menopause; the perimenopause period is over.
Hormones
Physical factors, especially hormonal imbalances, are usually the cause of weight gain during perimenopause, according to the website 34 Menopause Symptoms. The gradual decrease of estrogen may lead to hot flashes and sweats as your body adjusts. These symptoms may last five or more years. In some cases, psychological factors such as stress, overwork and fatigue are to blame for weight gain during perimenopause. Weight gain usually ceases when the stressful period ends. Yoga and meditation may be particularly helpful during perimenopause to relieve stress and promote relaxation, according to the foundation.
Exercise
Regular exercise should be part of your routine to help decrease the symptoms of perimenopause, the foundation advises. Exercise not only helps prevent the weight gain that can occur during this period, but it also improves sleep, strengthens bones and elevates your mood. Exercise 30 minutes or more on most days of the week. Combining aerobic exercise such as walking with strength training has been shown to help prevent bone loss and fractures in women who have gone through menopause, according to the foundation.
Healthy Diet
Good nutrition may also help relieve perimenopausal symptoms, according to the foundation. Eat a low-fat, high-fiber diet rich in fruits and vegetables during this period, when your risk of osteoporosis and heart disease increases. It's also important to eat calcium-rich foods or take a daily calcium supplement to protect against bone loss. Avoid alcohol and caffeine, which can cause hot flashes.
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