Dr. Orady recommends that people of all ages—especially postmenopausal women—focus on eating a healthy diet and maintaining a consistent aerobic exercise regimen, such as walking, swimming, biking, hiking, and strength training.
Resistance training is especially helpful when it comes to muscle loss. “A lot of people focus only on heart-healthy cardio, but strength training is really important as you get older,” advises Dr. Orady. She recommends at least 15 minutes of weight training several times a week to have a positive impact on postmenopausal weight and overall health.
Diet is also an important factor in menopausal weight gain and maintaining a healthy weight, no matter your age. Dr. Robinson recommends implementing a heart-healthy diet. “Focus on foods rich in fiber, unsaturated fats and vitamins,” she says. “Some examples include vegetables, fruits, oily fish, and whole grains.” Dietary fiber itself has been shown to be very effective in lowering blood sugar.
Dr. Jordan recommends limiting “empty” calories by choosing nutritious, low-sugar foods. “Eating plans with fresh foods rich in fiber, high in protein, and low in carbohydrates are effective in weight management [because they] Optimizing nutrition and energy levels while improving blood sugar and cholesterol levels,” she explains.
Focusing on sleep hygiene is also imperative, Dr. Jordan says, as it can help improve sleep quality and quantity. “No computer screens, no working in the bedroom, maintaining a regular schedule and schedule [and] Limit alcohol intake, especially in the hours before bedtime, as detectable blood alcohol levels prevent deep restorative sleep,” advises Dr Jordan.
It's also important to treat night sweats if you have them. “Menopausal night sweats are associated with poor sleep quality, and treating night sweats can improve sleep quality,” says Dr. Jordan, who recommends estrogen replacement therapy as the most effective treatment for night sweats. “For women who can't take hormones, there are other prescription and combination solutions that can help,” she adds.
Hormone replacement therapy (HRT) is another option for perimenopausal and postmenopausal women. “Hormonal replacement has been shown to improve central weight gain that's not working for you; in other words, it can help women combat abdominal weight gain distribution,” says Dr. Jordan.
Hormone therapy can also help improve poor sleep, mood changes and energy levels, which can lead to weight gain, she adds. “HRT also has a positive effect on our lipid and glucose metabolism, thereby reducing the development of other cardiovascular risks,” she said.
Find a clinician who understands the menopause transition and uses evidence-based care to help you reach your healthiest weight. “For some women, prescription drugs may be part of the solution, but I would look for care that also includes supportive lifestyle changes, nutritional strategies, and other interventions related to ongoing weight management,” advises Dr. Jordan.
