Weight Management and Menopause: Strategies for a Healthy Body

Weight Management and Menopause: Strategies for a Healthy Body

The biggest factor to consider when you hit menopause is your weight management. In most cases, it has been found that women gain weight during the menopausal phase. The weight gain in a woman during this phase is mainly due to the changes in hormones in the body and, of course, the change in her eating habits. 

It is very obvious that no woman wants to look like a hippo or a stick, so maintaining a healthy body weight is crucial. This article will serve you with the most important strategies that are required to maintain a healthy body. 

Strategies for a Healthy Body 

To maintain a healthy body, you don’t have to stress things out. Things can be done very normally. Here are some points that will help you understand how you can maintain a healthy body, followed by a brief explanation of what can keep your physique healthy while you go through menopause. So let us begin reading! 

The menopausal phase is visible by realizing the changes in the flow and the menstrual cycle. The following are some relaxation techniques for menopause that you should implement in your daily life: 

  • Get proper sleep (8 to 9 hours per day) 
  • Make your vaginal area comfortable (avoid wearing panties at night) 
  • Eat healthy food 
  • Keep yourself active as much as possible 
  • Practice stress reduction techniques 
  • Wear light clothes 
  • Sleep in a cool environment 
  • Take cool showers, especially during hot flashes 
  • Drink cold drinks but not regularly 
  • Try reducing your stress levels 
  • Avoid eating spicy food Avoid caffeine, hot drinks, smoking, and alcohol 
  • Regular Exercise is a must 
  • Try losing weight if you are overweight Consume enough calcium and vitamin D 

Apart from this. There are more necessary that need to be followed to manage your weight when you are in the menopausal phase. 

Consumption of Calcium And Vitamins D Rich Food 

One of the common symptoms of Menopause is osteoporosis and joint pains. During Menopause, the bones weaken because of the hormonal changes happening in your body. Hence, eating foods rich in calcium and vitamin D is necessary as they are suitable for bone health. 

Consume More Of Fruits And Vegetables 

Most Fruits and vegetables have fewer calories but have several nutrients. Including fruits and vegetables in your meal will keep your bones healthy and prevent you from gaining weight. It also prevents heart disease, which makes it more essential to consume it as there is a high chance of heart disease after menopause. 

Avoid Processed Foods And Sugar 

Intake of highly refined carbs and sugar can increase the risk of blood sugar, resulting in laziness and irritability. This will affect your physical and mental health during Menopause. High-refined carbs are responsible for increasing the chances of depression and affecting body weight. So separating foods that are processed and have sugar content is a better choice. 

Keep Yourself Hydrated 

Drink a lot of water to keep yourself hydrated. This is an addition to self-care during menopause. A body filled with water will not only keep you cool but also maintain the body temperature and improve skin dryness and bloating, which is a symptom of Menopause. 

Do not Skip Meals 

Skipping meals will hinder weight management and may aggravate a few symptoms of your Menopause. So eating regular meals is a must during menopause. 

Have Control over your Eating Habits 

If you are on vacation or attending parties, there will be disruptions in your diet. Among all the tasty foods served out, it becomes difficult to concentrate on your diet. In such cases, try to eat more vegetables and avoid consuming fried foods. Also, on regular days, plan your diet ahead and remember to add carbs with more proteins and vitamins. 

Avoid Consuming Alcohol And Caffeine 

Avoid alcohol and caffeine and convert your habits to drinking herbal tea, non-alcoholic drinks, and plenty of water. Increased consumption of alcohol and caffeine will disrupt your sleep pattern. It also causes hot flashes, a symptom of menopause that affects sleep. Besides that, Caffeine keeps you away from sleeping at all. 

Give Up Smoking 

Smoking causes hot flushes and increases the chances of cardiovascular disease and osteoporosis, which are symptoms of Menopause. Hence giving up smoking is important for you to maintain a healthy body during Menopause. 

Check the Weight of Your Body 

It is nothing unobvious to gain weight during Menopause. This happens mainly due to hormonal imbalances. Weight gain increases the risk of diabetes and cardiovascular diseases. It also affects Menopause symptoms. To attain a proper weight and maintain it, a daily workout can help you in erasing Menopause symptoms and also prevent other diseases. 

Exercise Regularly 

Exercising regularly will help you gain proper weight. Making a habit of a 30-minute exercise routine daily will definitely improve your overall health. It will help you sleep properly and put you out of stress, thus improving your mental health. 

Spend Time With Nature 

Going to parks, doing a bit of gardening, and going for a walk will destress you and improve your health a lot. Spend that time to improve your health and avoid using your mobile phone. 

Get Enough Sleep 

A proper sleep schedule is important to wake up fresh on the upcoming day. It is suggested by doctors that having 7 to 9 hours of sound sleep is necessary for everyone. Make sure that you stick to the above-mentioned points and make clean bedding to sleep correctly. 


Menopause is a phase that every woman goes through. In this phase, you have to make sure of taking care of yourself to the fullest so that you can overcome the period smoothly. Hence, I hope I was able to help you by giving solutions to all your symptoms.