Menopause weight gain… who needs it?!
I was thrown into menopause when I started chemo back in 2022 for breast cancer. I told myself it wasn’t that big a deal because I was basically perimenopausal anyway and that I was just accelerating nature, but I was still petrified about what this total shutdown meant for me. Since finishing up treatment I now also take Tamoxifen which if chemo didn’t push me into this next stage of life, the pills are designed to.
Facing instant menopause was unnerving. Wondering about hair loss and mood swings, weight gain and hot flashes. So I made a decision. I would focus on what I could control and do whatever i could to fuel myself in order to feel strong in my mind and strong in my body.
The good news is that there’s a lot we can do to feel better, if not fabulous during and after menopause. And it doesn’t have to be complicated.
ONE - mindset
You might think this one is kind of “woo woo”, but the first thing I did was adjust my mindset. I put into the universe that I was not going to experience the side effects of Tamoxifen and menopause. I chose to practice the actions that were in alignment with my goals, which was to stay healthy and strong despite my age (51 at the time) and what I had just gone through.
TWO - your diet
I re-evaluated and adjusted my diet. As we age we need even more protein. Protein is the building block of literally everything in your body including your hormones and is crucial in building muscle. Making sure you have enough fiber is also important. I try to eat greens and other vegetables at almost every meal and make sure my carbs are nutrient dense complex carbs and not processed. Including a tablespoon of healthy fat at each meal is also important for the digestion of certain vitamins and to increase the satiety of your meal. You’re eating food at every meal anyway! Why not make the most out of what you’re putting in your body! Even small adjustments can make a huge difference.
THREE - movement
I move my body every day. I love starting my day at my desk with my coffee, going through emails as I peddle on my under-the-desk bike. I don’t suggest doing this while on a zoom call however, because you do sway slightly. But it’s a great way to start the day accomplishing two things at once, and knowing that I have moved my body before I’ve even left the house. Movement doesn’t have to be hours of cardio. In fact it shouldn’t be. It’s a real balance because intense exercise actually revs up cortisol, the stress hormone that puts our bodies into fight or flight mode. In this state, we hold onto fat as a protective measure. Instead, adding strength and resistance training and walking and upping your activity level in general will help rev up your metabolism. Walking is the least expensive, most effective, and easiest form of movement there is!
FOUR - building muscle
We start to lose muscle mass in our 30s, which in turn slows down our metabolism since muscle burns more calories than fat. Lifting weights or focusing on resistance training at least twice a week will help build and maintain that crucial muscle along with increasing bone density.
I aim for 2-3 days of weight training along with 2 days of pilates which is an amazing form of resistance training and then I walk whenever I can. The most important thing to do, is to do something. If you can’t make time for 2x a week, start off with 1. If you can’t make it to the gym, put on a quick video and do some mat and wall based exercises. There are so many options to make exercise more available. Adjust your mindset and get excited about being able to move your body in a way that will make you feel strong!
FIVE - sleep
You need 7-8 hours of sleep. Period. Your body needs this vital time to recharge and without it, you increase your risk for diabetes, high blood pressure, heart disease, depression and anxiety, weight gain, brain fog, and lower immunity.
SIX - manage your stress
This is a big one for me. I look back and can vividly see myself struggling to find balance, and stressing over the juggle of my over-filled life that included everything except time for myself. Never again. I have given myself permission to say no. To take a break when I need to. To articulate my needs without feeling like it’s a weakness. You can eat well and exercise and sleep, but if you don’t manage your stress, your body is still going to think you’re being eaten by a lion, and hold onto the fat in your body, and stop focusing on non-essential activities because it thinks you’re in danger and it needs to save you.
These are proven recommendations for managing the changes happening in our bodies, but they are not a cure-all. I still get hot flashes. I do notice my hairline thinning (and it makes me crazy). But I do what I can on my own. To manage severe, persistent symptoms there are specialists that can work with your unique body and provide answers when you feel like you’ve hit a wall with your health. Above all, be kind to yourself. Take care of yourself. And reach out to your sisters in the same stage of life for support.