How to Prevent Weight Gain in Perimenopause & Menopause
Perimenopause and menopause can bring about unwanted weight gain. Did you know that understanding the role of your insulin and optimizing its function can help you maintain a healthy weight during this transitional phase of life.
Insulin resistance, a metabolic dysfunction, plays a crucial role in weight management. Insulin is responsible for converting food into energy. When insulin isn't working optimally it can lead to hyperinsulinemia. High levels of insulin trigger your body to store fat, resulting in weight gain.
To support your weight loss goals, here are some top tips from our Naturopath to hack your metabolism and optimize insulin function:
- Apple Cider Vinegar: Prior to each main meal, try consuming a tablespoon of apple cider vinegar. Studies have shown that this can significantly flatten the glucose curve, reducing the spike in insulin levels after meals.
- Food Order: Studies show that the sequence in which you eat your food matters. Start with fiber-rich foods, followed by proteins and healthy fats, and leave carbohydrates for the last portion of your meal. This order has a significant impact on glucose and insulin levels, helping to maintain a more balanced response.
- Savory Breakfast: Begin your day with a protein-rich breakfast instead of a sugary or carbohydrate-heavy option. A savory breakfast sets your blood sugar on a stable path for the day and reduces the likelihood of experiencing hyperglycemia and subsequent energy crashes in the afternoon.
- Post-Meal Muscle Activation: Engage in some form of muscle activation approximately 10 minutes after each meal. This can be as simple as doing light exercises like jumping on the spot or taking a short walk around the block. Studies show that activating your muscles helps increase glucose uptake by skeletal muscle mass, resulting in reduced blood sugar and insulin spikes following meals.
By implementing these strategies, you can support your body's insulin function, optimize your metabolism, and mitigate weight gain during perimenopause and menopause. Remember, consulting with a naturopath or health practitioner can provide personalized guidance tailored to your specific needs and health goals.
Looking for faster results? Book an initial consult to access professional guidance from our Naturopaths!