Why You’re Gaining Weight in Midlife – Part 2
Last month I shared two tips related to protein and exercise to help with that mid-life weight gain. I’m back to share two more!
- Focus on fiber-rich carbs for blood sugar balance and digestion
Perimenopause can increase insulin resistance, making it harder to manage blood sugar. Fiber-rich carbs slow digestion, reduce blood sugar spikes and support gut health.
How to do it:
- Choose whole, minimally processed carbs like oats, quinoa, sweet potatoes, lentils, beans and berries.
- Aim for 25-30 grams of fiber per day and increase gradually to let your body adjust.
- Pair carbs with protein or healthy fats to help stabilize blood sugars.
- Watch portion sizes – aim for 30-45 grams of carbohydrates per meal, depending on your needs and activity level.
- Lack of sleep and chronic stress can increase cortisol, which promotes fat storage and cravings
During perimenopause, changes in hormone levels can disrupt sleep and heighten stress response, both of which can impact appetite, mood, and weight. How to do it:
- Create a calming bedtime routine. Limit screens, dim the lights and try relaxation techniques like deep breathing or journaling.
- Aim for 7-9 hours of quality sleep. If falling asleep is difficult, consider magnesium-rich foods (like pumpkin seeds or spinach) or consult a healthcare provider about supplements.
- Practice stress management daily. Consider mindfulness, yoga, walking or talking to a therapist.
- Minimize caffeine and alcohol, especially later in the day, as they can both disrupt sleep and elevate cortisol.
Remember, your body isn’t broken, it’s evolving! The changes you’re experiencing are not signs of failure but signals that your body needs something different. By adjusting how you nourish, move and care for yourself, you can support your metabolism, manage symptoms and feel more in control.
Midlife is not the end of thriving; it can be a powerful new beginning. Small, consistent shifts really do add up. You’ve got this!
Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.
