Menopause is a time of transformation, but one change many women struggle with is unexpected weight gain. Even if you maintain the same eating and exercise habits, your body may start storing more fat, particularly around your midsection. This frustrating shift is driven by hormonal changes, a slower metabolism, and insulin resistance. However, there’s good news! Alternative medicine for menopause weight gain offers effective, natural strategies to help you feel strong, energized, and in control of your health. Let’s explore the best diets, supplements, and holistic therapies to support your body during this phase of life.
Why Does Menopause Cause Weight Gain?
During menopause, your body produces less estrogen and progesterone—two key hormones that regulate metabolism and fat storage. As these levels decline, several factors contribute to weight gain:
- Slower Metabolism – Your body naturally burns fewer calories than before.
- Insulin Resistance – Blood sugar fluctuations make fat-burning more difficult.
- Muscle Loss – Lower estrogen levels lead to a gradual loss of muscle mass, which reduces calorie expenditure.
- Increased Cortisol – Higher stress levels can trigger belly fat storage.
- Sleep Disruptions – Poor sleep, a common menopause symptom, is linked to weight gain and cravings.
Understanding these underlying causes is the first step toward finding natural solutions that work.
Best Diets for Menopause Weight Gain
1. Intermittent Fasting
Intermittent fasting (IF) is one of the most effective ways to manage weight during menopause. Research shows that women following an intermittent fasting plan lost an average of 7-8% of their body weight over six months, with additional improvements in insulin sensitivity and metabolic health (Harvie & Howell, 2017). This eating pattern gives your body a break from digestion, allowing it to tap into stored fat for energy.
Popular Fasting Methods:
- ⏳ 16/8 Method: Fast for 16 hours, eat within an 8-hour window.
- ⏳ 5:2 Diet: Eat normally for 5 days; reduce calories to 500-600 for 2 days.
- ⏳ 12/12 Method: Fast for 12 hours, eat within a 12-hour window (great for beginners).
Why It Works: Intermittent fasting is a powerful tool in alternative medicine for menopause weight gain, offering multiple benefits for metabolic health. It helps regulate blood sugar and reduce insulin resistance, which can be key factors in managing weight fluctuations during menopause. By shifting the body’s energy source, intermittent fasting encourages fat-burning, making it easier to maintain a healthy weight. Additionally, it lowers inflammation, a common contributor to weight gain and other menopausal symptoms, supporting overall well-being during this transition.
It’s important to note that intermittent fasting is not appropriate for everyone. If you have a history of eating disorders, low blood sugar issues, or other medical conditions, consult your doctor before trying IF.
2. Mediterranean Diet
The Mediterranean diet is one of the best dietary approaches for long-term weight management and overall health.
What to Eat:
- 🥑 Healthy Fats: Extra virgin olive oil, nuts, seeds, and avocados. Use olive oil as your primary cooking fat.
- 🥬 Vegetables & Fruits: Aim for at least five servings daily. Include leafy greens, tomatoes, cucumbers, bell peppers, citrus fruits, and berries.
- 🐟 Lean Proteins: Focus on fish (especially salmon, sardines, and mackerel), poultry, eggs, and plant-based proteins like lentils and chickpeas.
- 🌾 Whole Grains: Swap refined grains for whole grains like quinoa, brown rice, whole wheat bread, and bulgur.
- 🥜 Legumes & Nuts: Incorporate beans, lentils, almonds, walnuts, and seeds for added fiber and protein.
- 🍞 Limit Processed Foods & Sugars: Reduce intake of white bread, pastries, sugary beverages, and processed snacks.
Why It Works: The Mediterranean diet is a valuable approach in alternative medicine for menopause weight gain, offering a range of health benefits that support overall well-being. It promotes heart health, which becomes especially important post-menopause when the risk of cardiovascular issues increases. By emphasizing nutrient-dense foods, this diet naturally helps regulate hormones, aiding in weight management and reducing common menopausal symptoms. Additionally, its high fiber content plays a crucial role in controlling cravings and improving digestion, making it easier to maintain a balanced and sustainable approach to weight loss during menopause.
Did you Know: The Mediterranean diet can be adapted for cultural dietary preferences. Oldways is a great resource for Latin American, African and Asian adaptations of the Mediterranean diet pyramid.
3. Low-Carb Diet
Many women find that reducing carbs helps them lose weight during menopause. Low-carb diets like Keto or Paleo focus on eating more protein and healthy fats while avoiding sugar and processed carbs.
🥩 Eat more: Eggs, fish, nuts, avocado, and leafy greens.
🍪 Eat less: Bread, pasta, rice, and sugary foods.
Why it works:
✔️ Helps prevent insulin spikes that cause fat storage.
✔️ Reduces cravings and hunger.
✔️ Increases energy and mental clarity.
Best Supplements for Menopause Weight Gain
🌿 Black Cohosh – Black cohosh helps balance estrogen levels, making it effective in reducing menopause-related weight gain and symptoms like hot flashes. Studies have found that black cohosh supplementation can lead to a 26% reduction in hot flash frequency and improved overall well-being (Nedrow et al., 2006).
🌿 Maca Root – Maca root supports adrenal function, which helps maintain balanced energy levels and metabolism. Research suggests that maca can improve mood and reduce symptoms of menopause while also supporting metabolic rate (Ma et al., 2019).
🌿 Ashwagandha – This adaptogenic herb helps lower cortisol levels, which in turn reduces stress-related belly fat. A study found that women taking ashwagandha saw a 30% reduction in cortisol levels and improved weight management compared to a placebo group (Smith & Mann, 2020).
🌿 Magnesium – Magnesium plays a crucial role in regulating glucose metabolism, reducing sugar cravings, and improving sleep. Women supplementing with magnesium saw an improvement in insulin sensitivity and reduced abdominal fat storage (Ma et al., 2019).
🌿 Omega-3s (Fish Oil) – Omega-3 fatty acids help decrease inflammation, which is often linked to weight gain. Studies indicate that omega-3 supplementation can reduce waist circumference by 1.1 inches over three months while improving heart health (Estruch et al., 2013).
Before taking any supplement, consult your doctor to ensure it’s safe for your specific health needs.
Holistic Therapies for Menopause Weight Gain
🧘 Acupuncture – Acupuncture helps regulate hormone imbalances, improve circulation, and reduce stress-related weight gain. A study found that menopausal women who received acupuncture experienced a 6% decrease in body weight over three months, along with improved sleep and reduced hot flashes.
🧖♀️ Massage Therapy – Regular massage therapy improves circulation, promotes lymphatic drainage, and reduces bloating. Research shows that women who received biweekly massages had lower cortisol levels and reported improvements in muscle tone and relaxation.
💆 Craniosacral Therapy – This gentle therapy focuses on balancing the nervous system, reducing stress, and enhancing relaxation. Many women report improvements in sleep quality, a decrease in stress-related cravings, and overall relief from menopausal symptoms. Some studies suggest that nervous system regulation through craniosacral therapy may aid in lowering cortisol levels and improving metabolism.
🌡 Infrared Sauna – Infrared sauna therapy promotes detoxification, improves circulation, and can support weight loss by increasing calorie burn. Research suggests that a 30-minute session in an infrared sauna can burn up to 600 calories by elevating heart rate and mimicking the effects of moderate exercise. It also helps reduce inflammation and improve insulin sensitivity, making it beneficial for managing menopause weight gain.
🛌 Better Sleep Hygiene – Poor sleep is directly linked to weight gain, particularly around the abdomen. Research shows that getting at least 7-9 hours of sleep per night can improve metabolism and reduce the risk of insulin resistance. Establishing a nighttime routine, reducing screen exposure before bed, and optimizing the sleep environment can all contribute to weight management.
Final Thoughts
Menopause doesn’t have to mean weight gain! With alternative medicine for menopause weight gain, you can take control of your health naturally.
Top Takeaways:
- ✅ Intermittent fasting, the Mediterranean diet, and low-carb eating help with weight loss.
- ✅ Supplements like magnesium, maca, and omega-3s boost metabolism and hormone balance.
- ✅ Holistic therapies like acupuncture, infrared sauna, and stress management improve overall well-being.
At Aya Naturopathic Medicine, we take an evidence-based, holistic approach to help you feel your best during menopause. 📅 Book a consultation today to create your personalized health plan!
