Some things can help with perimenopausal weight gain, starting with a diet that emphasizes whole foods like fruits, vegetables, nuts, meat, fish and whole grains. Try to decrease consumption of ultraprocessed foods, which are associated with obesity, diabetes, heart disease, cancer, dementia and a whole host of negative health outcomes. People who smoke should try to quit. And women should evaluate how much alcohol they are drinking, as it adds to excess calories.
Regular physical activity is also important. People who have primarily desk-based jobs should especially pay attention and work to incorporate short bursts of exercise throughout the day. The best exercise regimens are those that not only focus on cardio aerobic exercises but also incorporate weights for strength and resistance training. And prioritizing sleep is another key component, as consistent poor sleep is a risk factor for weight gain.
Speaking of sleep, what can be done for perimenopausal women who are having trouble sleeping?
Wen: It’s crucial to understand the underlying causes of poor sleep. Is it night sweats — are you also experiencing hot flashes doing the day? If so, treatments are available. Is it stress, depression and/or anxiety? Mental health issues also should be addressed. Otherwise, good sleep hygiene is always a great place to start — including establishing a sleep schedule, avoiding naps and alcohol, and stopping screen use in bed.