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How to manage menopausal weight gain, simple ways to eat for healthy skin and a spring Asparagus, Quinoa & Feta Salad recipe
I love May — we get two bank holidays in one month, there’s the promise of longer, sunnier days and it’s my birthday. This has got me thinking a lot about ageing. I often see inspirational quotes or soundbites in the press or on social media that try to convince us that ageing is something that we should be gracefully embracing; that being over 40 is a time of positivity, acceptance and contentment. But, honestly, I don’t really feel this way. I’m sure I’m not alone in feeling slightly anxious about ageing — I don’t feel content, instead I feel uncertain of what lies ahead, particularly in terms of health and personal goals. I heard something recently that said in your 40s, you’re looking at whether you’ve succeeded at what you wanted to achieve in life, in your 50s you’re thinking about your legacy and in your 60s you’re who you were always meant to be*. I don’t think I’m where I’d dreamed I’d be in my 40s and I’m not sure I’ve achieved even half of what I wanted to. I feel that there’s so much more to do but I worry about having enough time. And you know what, I think it’s ok to feel this way; we don’t always have to be living under a constant veil of positivity or to be feeling what we’re told we should be feeling. This is midlife after all; it’s a turning point, a time to reflect and evaluate how far we’ve come, or how far we have yet to go to becoming that person we’re meant to be. If you share similar feelings about ageing, know that you’re not alone. If you feel that now might be the right time to make the first step towards taking charge of your health for the future, I’d love to join you on that journey and help you along the way, so do reach out.
Unwanted weight gain in menopause is one of those symptoms that may affect us both physically and emotionally, so in this edition of Midlife Bites, I explore why it can be an issue for many of us and share a host of tips for managing your weight without strict rules and regulations. Skin health is also an area of particular personal interest and with the hormone fluctuations of perimenopause, skin is often affected. So for this month’s healthy habits, I’ve included three nutrition tips for supporting healthy skin.
It’s a sure sign that spring has arrived when stalks of asparagus line the supermarkets and there’s so much amazing seasonal fruit and veg around at the moment: asparagus, new potatoes, peas, radishes, rocket, spring greens, spinach, rhubarb. To celebrate spring, the recipe this month is a simple, yet delicious, Asparagus, Quinoa & Feta Salad.
For paid subscribers, I delve into some recent research on the effects of Cognitive Behavioural Therapy (CBT) on depression and sleep issues in perimenopause. I also give my top recommendations for mindfulness apps, to hopefully bring a little calm during times of overwhelm.
For all readers, if you you’d like to discuss your health goals — whether that’s how to ease your perimenopause symptoms, or how to wake up feeling refreshed and full of energy, or to generally support your overall health for the long term, go ahead and book a free 1-to-1 chat — I’m here for you!
*Wise words from Jon Bon Jovi himself (yes, I was a teenage mega fan!) — the recent documentary about the band is in fact a surprisingly fascinating (and slightly heartbreaking) reflection on ageing.
The weight of the matter
If you’ve noticed that you’ve been gaining a little weight recently and no amount of dieting or exercise seems to be shifting it, rest assured that you’re not alone. Weight gain, specifically around the middle, can be a particularly frustrating symptom of perimenopause, especially when it comes on suddenly and affects your self esteem. On average, women gain around 2kg during this time, although everyone’s experience is different. While perimenopause itself may not be the cause, there are a number of different factors that may be contributing, including: changes in body composition and metabolism due to ageing and hormone fluctuations; changes in your gut microbiome; a decline in insulin sensitivity (how effectively your body uses insulin, the hormone that helps regulate blood sugar); lack of sleep; stress; changes in appetite and genetics.
Oestrogen influences where fat is stored in the body and as it fluctuates during perimenopause, women may experience a shift in fat distribution from the hips and thighs to the abdomen; this is associated with increased risk of heart disease and other chronic conditions like type 2 diabetes. Research has found that women aged 45–60 have fewer fat cells but the amount of fat stored within each cell is greater, with abdominal fat also being linked to insulin resistance. Hormonal changes can also lead to decreased lipolysis — the process by which stored fat is broken down into fatty acids and released into the bloodstream to be used for energy — making it more difficult for the body to access and utilise stored fat for energy. Oestrogen also plays a role in regulating metabolism; lower oestrogen levels may be associated with a lower metabolic rate, meaning the body burns fewer calories at rest, potentially leading to weight gain. As oestrogen levels decline we may also experience a gradual loss of muscle mass, which can again decrease metabolic rate and make it easier to gain weight.
The hormone rollercoaster that we experience may also affect our insulin resistance — when our cells don’t respond efficiently to insulin — and the way we metabolise carbohydrates. This may lead to elevated levels of glucose, impacting our blood sugar balance and making us more likely to reach for sugary snacks or caffeine. Research also shows that the hunger hormone ghrelin may be hyper-stimulated during perimenopause, meaning that we feel more hungry and prone to cravings. Leptin, the hormone responsible for controlling our feelings of fullness and appetite, is also impacted, leading to overeating or snacking when we’re not actually hungry. Sleepless nights may also cause ghrelin to spike and leptin to decline, potentially throwing healthy eating off course.
Although research is still emerging, it also appears that the gut microbiome may influence weight regulation during this life stage due to the role it can play in modulating metabolism, inflammation, appetite regulation and hormone metabolism. Changes in the gut microbiome in perimenopause potentially influence how the body processes and stores energy from food. Imbalances in the gut microbiome have been associated with metabolic disturbances, including obesity and insulin resistance.
How to prevent unwanted weight gain
A crash diet isn’t going to help here, instead adopting a combination of healthy lifestyle habits and strategies that support these hormonal and metabolic changes of perimenopause will help prevent weight gain and support overall health.
Enjoy nutrient-dense foods: Focus on consuming a balanced diet rich in fruits, vegetables, wholegrains, lean proteins and healthy fats. Aim for variety and moderation in your food choices and limit intake of processed foods and sugary snacks. Aim for at least 30 unique plants per week (herbs and spices count too!) to support energy levels, your gut microbiome and your overall health.
Eat more protein: Having sufficient protein (meat, fish, eggs, pulses) in every meal helps us to feel satisfied for longer and gives us a slow release of energy throughout the day, reducing hunger and cravings.
Eat more fibre: Including fibre-rich foods in your diet can help prevent overeating by helping you to feel satisfied. Fibre absorbs water and swells in the stomach, which can increase feelings of fullness and reduce hunger. It also slows down digestion and the absorption of nutrients in the digestive tract — helping to prevent rapid spikes in blood sugar levels and insulin secretion. Fibre acts as a prebiotic, providing fuel for beneficial bacteria in the gut and some research suggests that certain types of fibre may also be associated with lower body weight and reduced risk of obesity.
Don’t fear fat: Making sure to incorporate fat into your diet is important for managing weight (sounds counterintuitive, no?), as well as to support hormone production, brain health, heart health, bone health and satiety. But we’re not talking about takeaways, crisps and creamy desserts here, instead we want to include healthy fats, or polyunsaturated fatty acids found in: oily fish, nuts, seeds, avocado, olive oil and flaxseeds, for example.
Eat before caffeine: Having your coffee after breakfast will reduce its effect on your blood sugar and lessen the likelihood of making unhealthy food choices later on. While caffeine can provide a temporary energy boost, it’s not a substitute for a balanced meal, which will help provide a steady source of energy throughout the day.
Stay active: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week. Moderate-intensity exercise includes anything that gets your heart rate up, even a brisk walk around the block. Include strength training exercises in your fitness routine to help preserve muscle mass and support healthy metabolism.
Limit alcohol: Alcohol can be high in calories and may contribute to weight gain if consumed in excess. It may also disrupt your sleep, leaving you feeling tired the next day and more likely to reach for the carbs and caffeine.
Get enough sleep: Try to practice good sleep hygiene (no phones in the bedroom!) and aim for 7–9 hours of quality sleep per night. Inadequate sleep can disrupt hormones involved in appetite regulation and metabolism, increasing the risk of weight gain.
Manage stress: Chronic stress can contribute to weight gain by increasing cortisol levels, which may promote fat storage, particularly around the abdomen. Practice stress-reduction techniques such as mindfulness, meditation, deep breathing or yoga.
Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support metabolism.
To support healthy skin
During perimenopause, hormonal changes can affect the skin, leading to issues like dryness, wrinkles, and loss of elasticity. While what you eat may impact your skin health, it's also important to manage stress levels, get regular exercise, and practice good skincare habits. Here are three nutrition tips to support healthy skin during this stage:
Stay hydrated: As hormone levels fluctuate, the skin's ability to retain moisture may decrease, leading to dryness and dullness. Drinking an adequate amount of water throughout the day can help maintain skin hydration and elasticity. Aim for at least 8 glasses of water per day and include hydrating foods like fruits and vegetables in your diet.
Eat foods rich in omega-3 fatty acids: Omega-3 fatty acids are known for their anti-inflammatory properties and their ability to support skin health. Include sources such as oily fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts and hemp seeds.
Increase antioxidant intake: Antioxidants help protect the skin from damage caused by free radicals, which can accelerate ageing and contribute to skin issues. Include a variety of antioxidant-rich foods in your diet, such as berries (blueberries, strawberries, raspberries), leafy greens, citrus fruits, nuts, seeds, and colourful vegetables like carrots, peppers and tomatoes. These foods provide vitamins like vitamin C, vitamin E, and beta-carotene, which play important roles in maintaining skin health and promoting collagen production.
Asparagus, Quinoa & Feta Salad
Serves: 2 (as a main); 4 (as a side) | Time: 20 minutes
This is what fresh, seasonal food is all about — vibrant colours, a mix of textures and incredible flavours. The hero ingredient of this salad is asparagus, which is a good source of prebiotic fibre, vitamin C and folate. It’s also an excellent source of vitamin K, which is essential for blood clotting and healthy bones; plus it contains chromium, which may improve insulin sensitivity and potassium to support healthy blood pressure — great news for perimenopause. Asparagus is also packed with antioxidants which help protect your cells from the harmful effects of free radicals and oxidative stress and may reduce your risk of chronic disease.
Asparagus pairs well with another seasonal favourite, peas, which together with quinoa adds protein to this salad. Quinoa is a great gluten-free grain alternative that’s high in fibre and contains all nine essential amino acids, making it a complete protein. It also has a low glycaemic index (GI) so its slower energy release will leave you feeling fuller for longer. Team this with crunchy radishes, bitter rocket (great for digestion!) and feta (because feta always makes things better), plus a dressing containing avocado and olive oil for healthy fats, and you have the makings of a super-satisfying nutritious salad.
INGREDIENTS
FOR THE SALAD:
60g quinoa
2 bunches (500g) asparagus, woody ends removed & chopped into 2cm pieces
160g frozen peas
½ lemon, juiced
1 tablespoon olive oil
4 radishes, thinly sliced
large handful of rocket
80g feta, crumbled
small handful of mint leaves, sliced
handful of pumpkin seeds
pinch of sea salt & black pepper
FOR THE DRESSING:
1 avocado
1 clove garlic, finely chopped
½ lemon, zested & juiced
60ml (¼ cup) olive oil
175ml (¾ cup) water
handful of basil
pinch of sea salt & black pepper
METHOD
Rinse the quinoa and then cook in salted water according to the instructions on the pack. Drain well and leave to cool on a separate plate while you prep the rest of the recipe.
Bring a large pot of salted water to a boil and set a bowl of ice water nearby. Drop the asparagus and frozen peas into the boiling water and blanch for about 1 minute, until tender but still bright green. Transfer to the ice water for 1 minute, then drain. Tip onto a kitchen towel and gently dry.
Pour the lemon juice and olive oil into a large salad bowl. Add a pinch of sea salt and black pepper, then toss through the blanched asparagus and peas.
Then add the radishes and rocket and toss everything together.
Add all of the dressing ingredients to a small blender and blitz to create a smooth sauce.
Pour the dressing over the salad, then top with the crumbled feta, mint and pumpkin seeds, before serving.
If you’re interested in working with me on a 1-to-1 basis, why not book a complimentary chat to find out more about how I can support you through perimenopause. And if you’re on Instagram, come and say hi.
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