Menopause is a natural part of life—it’s not something to fear, but rather a phase to understand and embrace. It marks the end of our reproductive years and often comes with a mix of emotions and physical changes. From hot flashes and mood swings to sleepless nights and weight gain, the hormonal shifts can feel overwhelming. But with the right lifestyle and mindset, we can navigate this journey with strength, wisdom, and self-compassion.
Why Do Many Women Gain Weight During Menopause?
One of the more frustrating changes many of us experience is weight gain—especially around the belly. Suddenly, the body we’ve known for years feels unfamiliar. Our jeans feel tighter, and our confidence might take a bit of a knock.
Before menopause, hormones like estrogen and progesterone help regulate metabolism and keep things running smoothly, including digestion. But as these hormone levels drop, our metabolism slows down. That means we burn fewer calories—even if we’re eating the same as before.
To make matters trickier, the body tends to store more fat around the abdomen. And with less estrogen, cortisol (our stress hormone) tends to increase. This can trigger emotional eating and cravings for carbs and sweets. It's not your imagination—your body really is changing.
How to Manage Weight During Menopause
You don’t need to go on a crash diet or punish yourself at the gym. Instead, make small, lasting lifestyle changes that work with your body—not against it.
Eat Smart and Mindfully Cutting back on refined carbs and processed sugar is a great place to start. Choose whole grains (like brown rice, oats, and sweet potatoes), lean proteins (chicken, fish, lentils), and healthy fats (avocados, nuts, olive oil). These foods help stabilize blood sugar levels and keep cravings at bay.
Also, boost your intake of calcium and vitamin D. These are crucial for bone health—especially as our risk of osteoporosis increases. Think leafy greens, full-cream yoghurt (if you tolerate dairy), pilchards, and catching a bit of sunshine when you can.
Move That Beautiful Body Exercise isn’t just about burning calories—it helps lift your mood, improve sleep, and keep your bones and muscles strong. Aim for at least 30 minutes of movement most days of the week. Brisk walks in the park, cycling, swimming, or even dancing around your kitchen all count!
Don't forget strength training—bodyweight exercises, resistance bands, or light weights can do wonders for maintaining muscle tone.
Stay Hydrated Water is your best friend. Staying hydrated helps with bloating, supports digestion, and can even reduce the intensity of hot flashes. Keep a water bottle with you during the day—flavor it with fresh lemon or mint if plain water gets boring.
Watch Out for Bloating Foods Menopause can make our tummies more sensitive. Here are a few common culprits when it comes to bloating:
Fizzy drinks like soda or sparkling water
Cruciferous veggies like cabbage and broccoli (try steaming them to ease digestion)
Beans and lentils, especially if undercooked
Dairy, if you’ve developed lactose intolerance
Fatty or fried foods
Artificial sweeteners like sorbitol or xylitol
Keeping a food journal can help you track what makes you feel good—and what doesn’t.
Skincare & Self-Care During Menopause
With all these changes, our skin often feels drier, less firm, and more delicate. Thankfully, there are amazing products made specifically for menopausal skin.
Clarins Body Firming Extra-Firming Gel
This cooling, anti-aging body gel targets areas prone to slackening and provides instant firming, tightening, and smoothing action. It helps improve skin tone and firmness, making you feel more comfortable and confident. You can purchase it here
Clarins Body Fit Active
This contouring gel-cream smoothes the skin and visibly lifts, tightens, and tones while targeting cellulite. It’s powered by a blend of organic matcha tea, plant caffeine, and six targeted plant extracts that help redefine body contours for a sleeker silhouette. You can purchase it here
Clarins Super Restorative Abdomen & Waist Balm
This intensely nourishing balm addresses age-related hormonal changes in the body, helping to visibly tighten the abdomen and define the waistline. It’s formulated with 94% natural ingredients, including deeply nourishing organic shea butter and smoothing vegetal squalane. You can purchase it here
GUAM DUO Slimming & Firming Cream for Menopause
This cream is formulated with sea algae and minerals to help target stubborn fat deposits and improve skin tone, especially around the tummy, thighs, and bum. It’s designed to support your wellness journey during menopause by providing firming and slimming benefits. You can purchase it here
If your skin is especially dry, look out for body lotions with shea butter, hyaluronic acid, or coconut oil.
Exercises That Work During Menopause
Exercise doesn’t need to be a chore. Pilates, walking, swimming, and gentle strength training are excellent choices that tone the body and support mental wellness. The goal isn’t just weight loss—it’s about feeling good in your body again.
Focus on activities that bring you joy. Moving your body is a celebration of what it can still do, not punishment for how it looks.
A Gentle Reminder
Menopause is not the end—it’s a beautiful new beginning. It’s a time to slow down, listen to your body, and honour your needs. You’ve done so much for others—now is the time to do something for yourself.
Whether you’re sipping tea on your porch, going for a stroll with a friend, or trying out a new skincare routine—remember that you are powerful, radiant, and deeply worthy of care.
Let’s embrace this season of life with kindness, grace, and a little sparkle.
You’ve got this, lovely.
