Beat Inflammation and Shed Pounds in Perimenopause

As perimenopause unfolds, the body undergoes a profound transformation, marked by hormonal shifts that pave the way for the journey into menopause. This phase, characterized by fluctuating estrogen levels, introduces a spectrum of physical and emotional changes. For many women, unwelcome companions in this transitional period are weight gain and inflammation.

However, it’s crucial to emphasize that the transformation during perimenopause doesn’t automatically translate to weight gain. It’s not a foregone conclusion. In fact, recognizing perimenopause as it happens presents an opportunity to take early, proactive measures.

The perimenopausal years serve as a window of opportunity to actively shape and enhance the aging experience and life beyond youth altogether.

The Cause of Weight Gain During Perimenopause

The significant fluctuation in estrogen levels during perimenopause triggers a cascade of effects. Overall, a decline in estrogen levels occurs gradually, leading to decreased insulin sensitivity and an increase in cortisol, the body’s stress hormone. Both of these changes contribute to weight gain.

To further understand the connection between these hormones and weight gain during perimenopause, let’s break it down even further.

Insulin is a hormone that helps control the sugar in your blood. It is like a key that enables cells to either use sugar for immediate energy or store it for later. Estrogen may promote insulin sensitivity. So, when estrogen levels drop, insulin sensitivity can decrease, and your cells become less responsive to insulin as a result. This is called insulin resistance.

Insulin resistance causes elevated blood sugar levels, prompting the body to produce more insulin, which, in turn, promotes fat storage — a recipe for weight gain.

And that’s not all. Decreased estrogen levels can increase the production of cortisol, the body’s stress hormone. The brain triggers the release of cortisol when it registers stress to help your body manage the situation.

Consistently elevated cortisol levels can make you gain weight by inducing cravings for unhealthy foods and encouraging fat storage, particularly in the belly region, posing risks to heart health and overall well-being.

Inflammation and Perimenopause

The hormonal fluctuations during perimenopause can also trigger inflammation.

Remember that elevated cortisol levels can contribute to fat accumulation in the belly, which can cause an increase in inflammation. Sleep disturbances, experienced by 40 to 60 percent of women during perimenopause, further exacerbate inflammation, as rest is crucial for the body’s repair processes, including inflammation reduction.

Chronic inflammation has been associated with a variety of health conditions, such as diabetes, arthritis, and heart disease.

Strategies to Avoid Perimenopausal Weight Gain and Inflammation

Hormonal changes can significantly impact weight during perimenopause, especially when women fail to recognize the onset of the perimenopausal years. This is where mindfulness of your own body and awareness of the symptoms of perimenopause come in.

Once perimenopause is identified, adopting simple dietary and lifestyle changes can effectively prevent weight gain and chronic inflammation:

Embrace a Whole-Food, Plant-Based Diet:

• Keep calorie density low and prioritize high protein and fiber content.
• High fiber promotes fullness and supports hormonal balance.
• Adequate protein helps regulate appetite.

Follow an Anti-Inflammatory Diet:

• Include plenty of whole foods like fruits, veggies, nuts, whole grains, and seeds.

Engage in Regular Physical Activity:

• Incorporate a mix of cardio and strength training to boost metabolism.
• Maintain hormonal balance and counteract muscle and bone density decline.

Prioritize Adequate Sleep:

• Ensure sufficient sleep to support hormonal balance, reduce inflammation, maintain proper metabolism, manage stress, and make healthy choices in terms of food and movement.

Recognizing the nuances of perimenopause empowers women to navigate this transformative phase with informed choices, promoting overall well-being and embracing the journey into the next stage of life.

Sign up to access Dr. Sarah Bonza’s Fullscript Dispensary and discover her recommended b-cut supplements to help you on your perimenopause or menopause journey. Specific supplements can help reduce the symptoms you experience.