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Why is Weight Gain Common on Menopause? How Can a Nutritional Therapist Help?

Updated: Jan 26

Weight gain during menopause is a common concern for many women. While menopause itself does not directly cause weight gain, hormonal changes and other related factors can influence body composition.

Here are some reasons why weight gain is common during menopause from a nutritional therapist's perspective:


🌸 During menopause, the ovaries produce less oestrogen & progesterone. Oestrogen plays a role in fat distribution, and its decline may lead to increased fat accumulation, especially around the abdomen.


🌸 Hormonal fluctuations during menopause can lead to increased stress & sleep disturbances that can impact adrenal and cortisol regulation as well as appetite and physical activity levels.


🌸 Some women experience insulin resistance during menopause, which can make it more challenging for the body to regulate blood sugar levels, leading to weight gain, especially around the abdomen.


🌸 Individual genetic factors can play a role in how the body responds to hormonal changes & influences weight during menopause.


🌸 It's important to recognise that weight gain during menopause is not inevitable.



How a Nutritional Therapist Can Help:

Balanced Nutrition:

  • A nutritional therapist can provide guidance on a well-balanced diet that meets the changing nutritional needs during menopause. This includes adequate protein intake for muscle maintenance and supporting metabolic health.

  • Techniques to manage stress and emotional well-being can be incorporated into the approach to prevent emotional eating and support overall health.

  • Exercise, including both aerobic and strength training, is crucial for maintaining muscle mass and supporting a healthy metabolism. A nutritional therapist can recommend appropriate exercise strategies.

  • Strategies to support blood sugar regulation, such as consuming complex carbohydrates and incorporating fiber-rich foods, can be part of the nutritional plan.

  • Every woman is unique, and an individualised approach is key. A nutritional therapist can assess an individual's health history, lifestyle, and dietary habits to tailor recommendations that address specific needs and goals.


It's important to note that weight gain during menopause is a multifactorial issue, and a holistic approach that considers various aspects of health is crucial. Consulting with a nutritional therapist can provide personalized guidance, promote overall well-being, and assist in managing weight during this life stage.



I am a Nutritional Therapist offering one-to-one, in-person, or online consultations.

My Specialist areas include:

🥦 Menopause & Perimenopause

🍎 Female Hormonal Health

🥑 Migraines & Headaches

🫐 Digestive & Gut Health

🍋 Food Sensitivities & Special Diets

🍉 Energy & Vitality (including fibromyalgia & chronic conditions)


Naturopathic Nutrition's holistic approach to health & wellness recognises the interconnection between diet, nutrition, lifestyle & overall wellbeing to support the body's natural healing processes & provide necessary nutrients to help you optimise your health, & feel your best!


Book a free discovery call today to understand how I can help you through your journey with menopause.





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