Weight Management during Menopause

Weight management during menopause

Weight growth is common in women as they age, and maintaining their weight becomes more challenging, especially during the perimenopause or premenopausal period. An increase in physical activity and eating a balanced diet helps slow down weight gain.

Hormonal changes

Hormonal changes associated with menopause, such as a decrease in estrogen, can make it hard to maintain a healthy weight. The change in the distribution of fats often results in more belly fat, which not only affects the physical look but also has health implications. The belly fat raises the risk of diabetes and cardiovascular disease.


During menopause, a healthy lifestyle is crucial, with regular exercise boosting metabolism and preserving lean muscle mass to manage weight effectively. In addition, a well-balanced diet rich in nutrients is essential. Women should prioritize eating foods rich in vitamins, minerals, and fibre, like fresh fruits, leafy vegetables, whole grains, etc., and reduce intake of processed foods, sweets, and excess calories. More physical activity helps to maintain the weight gain. Staying hydrated is also necessary.

Stress management

During menopause, managing stress is crucial as it can lead to emotional eating, and hormonal imbalances cause weight gain. Activities that promote general well-being and reduce stress include mindfulness, meditation, and having sufficient sleep.

Hence, a holistic approach involving healthy eating, exercise, stress management, and sleep can help women manage weight during menopause and enhance overall well-being. Further, consulting healthcare professionals can offer personalized guidance based on individual needs and health conditions. Prameya Health, through its Prana Sakhi program, helps women with the required guidance to handle menopause problems with ease. The holistic program offers dietary advice, yoga, and regular screenings to address all health issues.

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