As we move through our period of peri-menopause to menopause transition, sometimes the feeling that everything appears to be changing and running away from us can feel overpowering;

• Our brains change.

• Our bodies change.

• Our bones change. 

The hormonal fluctuations that occur during this period mean that our bodies roar and move into a period of a naturally inflamed state. But this doesn't last forever; our bodies and minds do recalibrate, and we can remain strong, fit and active throughout our lives. 

Women naturally gain around 1% in weight during their peri-menopause and menopause transition. Unfortunately, for some women, years of poor lifestyle and nutrition choices can exacerbate this weight gain, impacting overall health, wellbeing and fitness goals.

At this stage in our lives… It’s time to make the hard choices as - poor lifestyle choices can worsen menopause symptoms and significantly increase weight.

What you can do to reverse Menopause Weight Gain

We/you can manage and reverse menopause weight gain. To do this, it's super important that we start addressing lifestyle modifications and planning for our wellbeing pension pot and our ladies' old bones. We simply can't continue to act in our 50s the same way we did in our 20s and 30s our bodies simply won't put up with it anymore. 

I get this. 

For sure, had I known at 40 what I know now, my peri-menopause journey would have been much smoother; I wouldn't have dropped out of my career, suffered anxiety, injured my knee, had dodgy hip or moved to another country - and put on a ton of weight. That much I know for sure.

One day, after my peri-menopause burnout or midlife burnout, I decided enough was enough and started making minor changes to my lifestyle.

It's not an easy switch-off, we have to as my sister calls it ‘choose our hard’. I choose my hard. I choose to change my lifestyle.

And I believe you can to.

So, here are my are my top 5 tips lifestyle changes that you could make today. I hope will help you thrive through your peri-menopause and menopause and keep that menopause weight gain at bay/

No 1….put your wellbeing first to manage any midlife anxiety 

Managing my anxiety was my biggest challenge during my peri-menopause and menopause transition. And if we don’t get this under control then no amount of green smoothies is going to help us. Rewind 10 years ago - my anxiety level in my 40s was so bad that, like many women with successful careers, I gave it all up. So, how do I manage my mental health now? I talk to my family and friends, journal nearly every day.

Above all, I put my well-being and fitness above everything else. 

Plan your meals around protein and leafy greens 

I focus all my meals around protein and good quality protein. Fill your plate with leafy green vegetables, and you are ready to go. 

Mix Up Your Fitness Routines

Thanks to groundbreaking researchers like Dr Stacy Sims, who have been researching female physiology and Nutritional Science for over 25 years, we now know that hours of aerobics only is not the best route for us as we age. So, we need to mix it up with strength training (deadlifts, squats, lunges), a sprinkle of sprint training super short, sharp sprint-style intervals lasting about 30 seconds or less and some softly does it squat jumps.

Reboot your fitness with daily walks

Just start walking. Walking can offer numerous health benefits to people of all ages and fitness levels. And no more so than for midlife women. It's free to do and easy to fit into your daily routine. All you need to start walking is a sturdy pair of walking shoes. 

Create a sleep schedule

Oh my, we sleep soundly up to now and then boom we hit peri-menopause, and the sleep fairy disappears. It's 4.30 am, and you are staring at the bedroom ceiling or hitting the what's app button. Sound familiar? Disrupted sleep is so common for women and has the most impact on our daily lives. So, where do we start? Well, my three ultimate tips for getting a good night's sleep:

• Save your bed for sleep (and sex); no phone or late-night Netflix binging. 

• Stay hydrated; take a large glass of water before bed. 

• Go to bed early (at least four nights weekly); aim for around 9.30 pm - 10.00 pm.

If you are ready to make lifestyle changes today Then book a FREE discovery call with me today.

Have a great day. Ruth x x x

Go to reference:
Fitness - Dr Stacy Sims 
Nutrition - How much protein do midlife women need 
Mental health - Mind.org