As we age, it’s normal to notice shifts in our bodies. Many women find that their shape changes slightly or that they gain a bit of weight as they enter perimenopause and menopause. While it can be concerning, the focus shouldn’t be on shedding pounds, but rather on nourishing your body, supporting your health, and maintaining a positive relationship with food.
Understanding How Our Bodies Change with Age
As we get older, our muscles naturally decrease in bulk, and our metabolism tends to slow down (Palmer et al, 2022). These changes can make it easier to gain weight, even if your eating habits remain the same. Perimenopause and menopause can also bring other physical changes, such as:
- Skin dryness and reduced elasticity.
- Increased tiredness.
- Difficulty concentrating.
- Vaginal dryness.
- Changes in hair growth or thickness.
These shifts can influence how we see ourselves, so taking steps to feel your best—both physically and emotionally—is important.
The Role of Hormones and Body Composition
Declining levels of oestrogen are a major factor in body changes during menopause. Oestrogen levels can affect how our bodies store fat. For example, pre-menopausal women often carry more weight in the lower body (the classic “pear shape”), while post-menopausal women are more likely to gain weight around the abdomen (the “apple shape”). These changes are natural, and while they might feel frustrating, they don’t have to be a cause for concern.
Factors Influencing Weight Gain in Older Women
Beyond hormonal changes, several factors can contribute to shifts in weight and body composition as we age:
- Loss of muscle tissue (leading to a slower metabolism)
- Health conditions such as thyroid issues or prediabetes.
- Reduced physical activity and more sedentary habits.
- Lifestyle changes like eating out more often or choosing different foods.
Tips for Managing These Changes
The goal isn’t about restrictive diets or obsessing over the scale—it’s about finding a balanced approach that helps you feel strong, energised, and healthy. Here are some tips to keep in mind:
1. Eat a Balanced Diet Rich in Nutrients
Focus on nutrient-rich foods that provide energy, support hormonal health, and keep you feeling satisfied. A healthy plate includes:
- Carbohydrates: Choose wholegrains and low glycaemic index (GI) foods that provide a steady release of energy, for example oats, wholegrain bread, brown rice, quinoa, barley, lentils, chickpeas, sweet potatoes, and wholewheat pasta.
- Proteins: Incorporate lean proteins such as fish, chicken, beans, tofu, and nuts to support muscle health.
- Healthy fats: Include sources like avocados, nuts, seeds, and olive oil, which are good for skin health and hormone balance.
- Fruits and vegetables: Aim to fill half your plate with colourful produce that provides antioxidants, fibre, and essential vitamins.
2. Move Your Body Regularly
Physical activity is key to maintaining muscle mass, boosting mood, and keeping your metabolism steady. Consider:
- Aerobic activities: Brisk walking, cycling, or swimming for at least 30 minutes a day can keep your cardiovascular system strong.
- Strength training: Include weight-bearing exercises like resistance bands, yoga, or light weights to preserve muscle mass.
- Gentle exercises: Activities like stretching, Pilates, or tai chi can help with flexibility and balance.
3. Embrace Healthy Eating Patterns
- Eat regular meals: Aim for three balanced meals a day with a variety of nutrients to stabilise your blood sugar and energy levels.
- Use the ¼ – ¼ – ½ plate rule: Fill ¼ of your plate with wholegrains, ¼ with lean protein, and ½ with vegetables or salad.
- Choose low-GI carbs: Foods like oats, sweet potatoes, and pulses digest slowly and keep blood sugar levels steady.
4. Limit Sugary and Processed Foods
Sweet and salty snacks can be tempting, but they often provide little nutrition and can disrupt blood sugar. Enjoy them in moderation, focusing on whole, minimally processed foods whenever possible.
5. Stay Hydrated and Choose Smart Snacks
Dehydration can lead to fatigue and hunger. Keep a water bottle handy, and choose snacks that provide protein and fibre, like a handful of almonds or a small serving of yoghurt with berries.
Mindful Eating for Better Satisfaction
Mindfulness is about being present with your food. It helps you recognise hunger and fullness cues and enhances your relationship with eating. Try:
- Eating without distractions: Turn off the TV or put down your phone during meals.
- Savouring each bite: Chew slowly, noticing the textures and flavours of your food.
- Pausing halfway through your meal to assess your hunger before continuing.
Meal Ideas for a Nourishing Day
Here’s a sample day of balanced meals:
Breakfast:
- Wholegrain toast with mashed avocado, poached eggs, and a side of berries.
- Porridge with a sprinkle of nuts, cinnamon, and a handful of fresh fruit.
- A smoothie with spinach, frozen berries, Greek yoghurt, and a spoonful of chia seeds.
Lunch:
- A colourful salad with leafy greens, chickpeas, cherry tomatoes, shredded carrots, and a drizzle of olive oil.
- A hearty vegetable soup with a slice of wholegrain bread and a side of lean protein like grilled chicken or tofu.
- A wholegrain wrap with hummus, roasted vegetables, and a side of fruit.
Dinner:
- Grilled salmon with a side of quinoa, steamed broccoli, and a simple salad with a squeeze of lemon.
- A stir-fry with tofu, mixed vegetables, brown rice, and a sprinkle of sesame seeds.
- A baked sweet potato topped with black beans, salsa, a dollop of Greek yoghurt, and a side of greens.
Snacks:
- A small handful of almonds or walnuts.
- Low-fat yoghurt with a drizzle of honey and a few chopped nuts.
- Fresh fruit paired with a slice of cheese or a spoonful of nut butter.
Supporting Overall Health Through Nutrition
Pay attention to foods that support overall well-being, especially during menopause:
- Calcium-rich foods for bone health: Include dairy, fortified plant-based milk, leafy greens, and almonds.
- Omega-3 fats for heart health: Found in oily fish, chia seeds, and flaxseeds.
- Phytoestrogens like soy products, flaxseeds, and legumes can provide some hormone-balancing benefits (BDA, 2019).
- Soluble fibre from oats, barley, and beans helps with digestion and blood sugar control.
In Summary
Your body changes as you age, but by focusing on nourishing foods, moving in ways you enjoy, and being kind to yourself, you can feel your best at any stage of life. Embrace the journey of healthy ageing and celebrate the strength, wisdom, and resilience you’ve gained over the years.
References:
Palmer AK, Jensen MD. Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest. 2022 Aug 15;132(16):e158451.
British Dietetic Association (2019). Menopause and Diet.