Are you approaching your late 40s and finding yourself concerned about the physical changes that often accompany menopause?

Menopause is a natural stage in every woman’s life, typically occurring between the ages of 45 and 55. During this transition, many women are caught off guard by the physical and emotional changes they begin to notice.

Medically, menopause marks the end of menstruation as the body gradually stops producing reproductive hormones. This process usually unfolds over time and brings with it significant hormonal fluctuations, which can trigger a range of physical and psychological symptoms.

As oestrogen levels decline sharply during menopause, the relative levels of androgens and testosterone tend to rise. This hormonal shift can result in symptoms such as unwanted facial or body hair, weight gain, reduced bladder control, vaginal dryness, mood swings, depression, and hot flushes.

Weight gain during menopause is often different from regular weight gain, as it is largely driven by hormonal imbalance rather than lifestyle factors alone.

If you’re looking to shed the extra weight gained during menopause, here are some effective tips to consider:

# Cut Down on Sugar

Excess sugar can aggravate hormonal imbalances and contribute to weight gain, while also increasing the risk of diabetes and obesity.

# Include Fish in Your Diet

Fish or fish oil supplements can support healthy weight management in older women. Nutrients like vitamin E and omega-3 fatty acids help regulate hormones and boost fat burning.

# Walk Regularly

Staying active through simple habits—such as taking the stairs, walking to nearby places, or fitting in daily walks—can keep your metabolism active and aid weight loss.

# Modify Your Exercise Routine

Workouts that worked well in your younger years may not be as effective post-menopause. Consult a fitness professional to design an exercise plan suited to your current needs.

# Reduce Alcohol Intake

As your body changes with age, excess alcohol can lead to rapid weight gain and increase the risk of health complications.

# Manage Stress

Menopause can be emotionally challenging, and stress or depression may lead to overeating. Practising stress-management techniques or seeking professional support can make a big difference.

# Follow a Structured Diet Plan

Consult a dietitian or physician to create a balanced, safe, and personalised diet plan that supports your overall health and weight goals.