Menopause is a big change for many women, marking the end of your reproductive years and bringing a bunch of physical and emotional shifts. Including cholesterol and weight. So if you’re wondering;
- How can I lower my cholesterol during menopause?
- How can I stop feeling like my weight is a problem?
- How can I eat for better heart health without the overwhelm?
… then this blog is for you.
By learning to work with your body instead of against it, you can find your happy weight, manage your cholesterol and feel like your best self again.
The menopause metabolism shift
During menopause, estrogen levels drop, which can lead to higher cholesterol since estrogen helps manage cholesterol and other fats in your body.
As estrogen levels go down, many women also notice changes in their metabolism and body shape, with weight gain often happening around the belly. But this isn’t just due to hormones. It can also occur from less exercise and changes in diet.
End result? A higher chance of issues like high cholesterol and increased risk of heart disease.
If you’re reading this nodding your head and thinking to yourself “Well, what do I do?!” – don’t worry, there are plenty of lifestyle changes you can make to lower your risk of heart disease during this time and focusing on what is within your control can help you feel your best during this time.
As a dietitian and nutritionist, here are my top tips for managing cholesterol and not feeling like your weight is a struggle during menopause:
- Tune out the diet noise
It can be very hard, almost impossible in fact, to eat intuitively and feel normal around food if your head is filled with diet rules around; intermittent fasting, calorie counting, low-carb diets, ‘clean eating’ advice.
Mindful eating is a skill that anyone can learn. And once you do, it will become a whole lot easier to make healthier choices, by allowing yourself to eat foods that make you feel good. No longer having certain foods ‘off limits’ is a very smart move.
- Focus on what you can add, not restrict
Diversity matters. Research shows that people who eat the most diversity of plants in a week have the healthiest gut microbiota, crucial for immunity, healthy hormones and balanced moods.
So, focus on a diet rich in plant foods. Including fruits, vegetables, whole grains and healthy fats from nuts and seeds. Foods high in fibre, like oats, beans, and leafy greens have been shown to help lower LDL cholesterol and improve overall heart health. Something I teach you how to add more of, in a way that feels enjoyable and doable inside my Lower Your Cholesterol Guide.
- Make moving your body FUN
What’s the point of doing an hour-long gym session that you dread every day and end up skipping 9/10 times? You know exercise is important. You’re smart. But what often gets neglected is choosing a type of exercise that feels enjoyable and doable for YOU.
So please, get out there and try different things. It might be a tennis session with a friend, going on a brisk walk of a morning, doing a 10-minute home workout, or going to a Zumba or pilates class.
Exercise for your mental health first, and your physical health second.
- Plan easy-win meals
Meal prep can save you a load of time and help you eat healthily even with life is crazy.
But there’s a way to meal prep with balance and flexibility. If you want some awesome meal prep inspiration and learn how to grocery shop and meal plan a deliciously diverse range of foods ahead of a busy week in just one hour – aka Meal Prep Power Hour – check out my app Back to Basics (you can try it free for 7-days).
Oh and one more thing: make sure you understand the important difference between weekly meal planning and meal plans. (they sound so similar but are actually like chalk and cheese!). Click here to read this blog post.
And remember, it’s never too late to add in those healthier habits and see improvements in your health.
With the right approach, you can manage your cholesterol, find a healthy weight for your lovely body, and live a happy, healthy life during and after menopause.
*Link to Guide*
