Joshua Galyon
Perimenopause marks a time of change that usually starts in women’s 40s, although it can kick in earlier. During this phase, hormone levels fluctuate, leading to various physical and emotional shifts. One challenge many face during perimenopause, symptoms such as weight gain, especially around the belly, which can be quite frustrating.
While lifestyle choices do have an impact, it’s the hormonal changes that are mainly responsible for this shift. By understanding why weight gain happens during perimenopause and discovering ways to manage it effectively, women can support their health. Plus, having the best health insurance for family can help ensure access to the medical care needed during this time.
What Causes Weight Gain in Perimenopause?
The hormonal changes that come with perimenopause symptoms result in different physical adjustments, many of which can lead to weight gain. Here are some main reasons:
Lower Oestrogen Levels
Oestrogen is essential for managing metabolism and how fat is distributed. When levels decline, the body tends to accumulate more fat, especially around the waist.
Slower Metabolism
As women age, hormonal changes slow down the metabolism, resulting in fewer calories being burned at rest, thus increasing the chance of weight gain.
Insulin Resistance
Some women may experience a rise in insulin resistance during this time, which makes it harder for the body to handle sugar. This can lead to weight gain and a greater risk of type 2 diabetes.
Decrease in Muscle Mass
Both aging and hormone changes can reduce muscle mass, which lowers the number of calories the body burns.
Higher Cortisol Levels
Stress and lack of sleep, common during perimenopause, can elevate cortisol levels. Higher cortisol is associated with weight gain, particularly around the abdomen.
Tips for Managing Weight During Perimenopause
To handle weight gain during perimenopause symptoms, a mix of dietary changes, exercise, and lifestyle tweaks is helpful. Here are some practical strategies:
Focus on a Balanced Diet
Eating a nutrient-rich diet can help address slower metabolism and hormonal imbalances.
- Increase Protein: Including lean proteins like fish, eggs, legumes, and dairy can support muscle maintenance and make you feel fuller.
- Add Healthy Fats: Omega-3s found in flaxseeds, walnuts, and fatty fish are good for hormonal balance and overall health.
- Opt for Fiber-Rich Foods: Whole grains, fruits, and veggies help keep digestion regular and blood sugar steady.
- Cut Back on Processed Foods: Reducing sugar and refined carbs can prevent insulin spikes and unnecessary fat gain.
Stay Physically Active
Regular physical activity supports muscle mass, boosts metabolism, and enhances overall well-being.
- Strength Training: Lifting weights or doing resistance exercises helps preserve muscle and revs up the metabolism.
- Cardio: Activities like walking, swimming, and cycling are great for burning calories and benefiting heart health.
- Yoga and Pilates: These practices improve flexibility and core strength while also helping to manage stress, which is good for hormone balance.
Improve Sleep
Sleep disturbances can contribute to weight gain during perimenopause, so establishing a healthy sleep routine is vital.
- Stick to a Sleep Schedule: Going to bed and waking up at the same time daily can help regulate your body clock.
- Limit Screens Before Bed: The blue light from devices can interfere with sleep hormones, making it harder to fall asleep.
- Create a Relaxing Bedtime Routine: Activities such as reading, meditating, or listening to soothing music can enhance sleep quality.
Manage Stress
Chronic stress can raise cortisol levels, leading to fat gain, especially in the belly area.
- Try Mindfulness and Meditation: These practices can lower stress and improve emotional well-being.
- Engage in Hobbies: Activities like painting, gardening, or music can provide needed stress relief.
- Seek Support: Talking with friends, family, or joining support groups can help with emotional ups and downs during perimenopause.
Keep an Eye on Hormonal Health
Regular check-ups can help monitor hormonal changes and prevent complications.
- Talk to a Healthcare Provider: If you notice weight gain along with other serious symptoms, it’s wise to seek medical advice.
- Explore Hormone Replacement Therapy (HRT): Some women might benefit from HRT under medical guidance to help balance hormones.
- Stay Informed About Health Insurance: Good health insurance in India can ensure access to necessary treatments, consultations, and wellness services.
Adapting a Healthy Transition with Confidence
Gaining weight during perimenopause is a common issue, but it’s manageable. By adopting a balanced diet, staying active, improving sleep, managing stress, and keeping track of hormonal health, women can navigate this transitional phase with greater ease. Moreover, investing in quality and the best health insurance plan provides reassurance and access to healthcare when needed, making this significant life stage a bit smoother .Companies like Niva Bupa offer insurance plans that cover hospitalisation expenses, providing much-needed financial support during this period.
