Menopause, a natural biological process in a woman's life, often comes with its fair share of challenges. One of the most common concerns is post-menopausal weight gain. As hormone levels fluctuate, women may experience a change in their metabolism, leading to weight gain, especially around the abdomen.

This article delves into well-researched natural remedies that can help combat post-menopausal weight gain. We'll explore lifestyle changes, dietary modifications, and supplements that can support a healthy weight in this new phase of life.

Lifestyle Changes

Exercise Regularly

Regular physical activity is crucial for maintaining a healthy weight during and after menopause. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week, along with muscle-strengthening activities at least twice a week. ⁽¹⁾

Prioritize Sleep

Poor sleep can contribute to weight gain by disrupting hormones that regulate appetite and metabolism ⁽²⁾ Aim for 7-9 hours of quality sleep each night, and practice good sleep hygiene, such as establishing a consistent sleep schedule, creating a relaxing bedtime routine, and keeping the bedroom cool and dark.

Manage Stress

Stress can lead to weight gain by increasing levels of cortisol, a hormone that promotes fat storage. ⁽³⁾ Adopt stress-management techniques such as deep breathing exercises, yoga, meditation, or seeking professional help when necessary.

Dietary Modifications

Increase Fiber Intake

Fiber can help you feel full, making it easier to consume fewer calories. Studies have found that increased fiber intake is associated with reduced weight gain in postmenopausal women. ⁽⁴⁾ Incorporate fiber-rich foods like whole grains, fruits, vegetables, and legumes into your daily diet.

Consume More Protein

A high-protein diet can help boost metabolism and reduce appetite, leading to weight loss. ⁽⁵⁾ Include lean protein sources like fish, poultry, beans, and low-fat dairy products in your meals.

Stay Hydrated

Drinking water can help regulate appetite and increase calorie burning. ⁽⁶⁾ Aim for at least 8 cups of water daily, and consider drinking a glass before meals to help curb your appetite.

Supplements

Black Cohosh

Black cohosh (Cimicifuga racemosa) is a popular herbal supplement used for menopausal symptoms, and some studies suggest it may help with weight management in postmenopausal women. ⁽⁷⁾ However, more research is needed to confirm its effectiveness.

Flaxseed

Flaxseed is a rich source of dietary fiber and lignans, which have estrogen-like effects. Some studies have found that flaxseed supplementation may help reduce body weight and improve metabolic health in postmenopausal women. ⁽⁸⁾

Vitamin D

Low vitamin D levels have been linked to weight gain in postmenopausal women. ⁽⁹⁾ Maintaining adequate vitamin D levels through supplementation, sun exposure, or consuming fortified foods may help manage weight.

Continue reading below to learn what Earth Clinic readers have tried to help post-menopausal weight gain and let us know what worked for you!

References:

1. American Heart Association. (2018). American Heart Association Recommendations for Physical Activity in Adults and Kids. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity
2. Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), e62. https://doi.org/10.1371/journal.pmed.0010062
3. Epel, E., Lapidus, R., McEwen, B., & Brownell, K. (2001). Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49. https://doi.org/10.1016/S0306-4530(00)00035-4
4. Davis, S. R., Castelo-Branco, C., Chedraui, P., Lumsden, M. A., Nappi, R. E., Shah, D., & Villaseca, P. (2012). Understanding weight gain at menopause. Climacteric, 15(5), 419-429. https://doi.org/10.3109/13697137.2012.707385
5. Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5), 1558S-1561S. https://doi.org/10.1093/ajcn/87.5.1558S
6. Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., Klaus, S., Luft, F. C., & Jordan, J. (2003). Water-induced thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019. https://doi.org/10.1210/jc.2003-030780
7. Geller, S. E., & Studee, L. (2006). Botanical and dietary supplements for menopausal symptoms: What works, what doesn’t. Journal of Women's Health, 15(7), 840-856. https://doi.org/10.1089/jwh.2006.15.840 
8. Hallund, J., Tetens, I., Bügel, S., Tholstrup, T., & Bruun, J. M. (2008). The effect of a lignan complex isolated from flaxseed on inflammation markers in healthy postmenopausal women. Nutrition, Metabolism and Cardiovascular Diseases, 18(7), 497-502. https://doi.org/10.1016/j.numecd.2006.12.006
9. Caire-Juvera, G., Ritenbaugh, C., Wactawski-Wende, J., Snetselaar, L. G., & Chen, Z. (2013). Vitamin D and calcium intakes and breast cancer risk in postmenopausal women. The American Journal of Clinical Nutrition, 97(6), 1292-1300. https://doi.org/10.3945/ajcn.112.054676