Understanding why weight gain occurs during menopause
Drop in oestrogen levels and abdominal fat storage
Before menopause, fat was mainly stored around the hips and thighs (gynoid shape). Now? It heads straight for the abdomen (android shape)! This shift is no coincidence.
The decrease in oestrogen profoundly alters the way fat is distributed throughout your body. Under the influence of this hormonal decline, lipoprotein lipase now encourages fat storage around the stomach. It’s easy to see why this "hormonal belly" appears so suddenly!
Loss of muscle mass and slowed metabolism
Did you know? From the age of 40, you can start losing muscle mass.
This loss of muscle mass, combined with a naturally slowing metabolism, reduces your daily energy expenditure by around 200 calories. Your body becomes less efficient at burning calories and requires less energy to function.
Water retention and sleep disturbances
The drop in oestrogen upsets your body's fluid balance. Without these hormones to regulate water exchange, you retain more fluids. The decrease in progesterone, which has a natural diuretic effect, exacerbates the issue.
Are hot flushes and night sweats disrupting your sleep? It's completely natural! Poor sleep increases cortisol levels and throws appetite-regulating hormones like ghrelin and leptin out of balance. To help counter this, natural diuretic drinks can lend a hand.
The link between stress, cravings and hormones
Chronic stress, common during menopause, increases the production of cortisol, the "stress hormone". This not only triggers an increased appetite, but also leads to greater fat storage, especially around the abdominal area!
Hormonal fluctuations also alter your food cravings, sparking desires for sugary and fatty foods. The dip in oestrogen lowers the production of leptin, the satiety hormone, prompting you to eat more. And so the vicious circle begins...
Herbal and traditional home remedies to slim down naturally
When facing the hormonal shifts of menopause, many medicinal plants offer natural solutions to support weight loss. These traditional home remedies, cherished for generations, can help you regain your figure without frustration.
Sage, fennel and dandelion: the classics
Head into traditional herb gardens to uncover slimming treasures! Fennel, with its distinctive aniseed flavour, works wonders against digestive discomfort caused by hormonal changes. Enjoyed as a herbal tea, it tackles water retention and accelerates weight loss.
To reap the full benefits, pour hot water over a tablespoon of crushed seeds and let steep for 10 minutes. We recommend one cup in the morning on an empty stomach, and another after a meal. You can also directly pick up an Only Spices (organic herbal tea) for extra convenience and gourmet enjoyment.
Dandelion? It is the number one plant for draining the body, flushing out toxins and fighting cellulite! Prepare a decoction by boiling 20 grams of dried root in one litre of water for 10 minutes, and enjoy morning and night.
Konjac and psyllium for satiety
Konjac contains glucomannan, a calorie-free soluble fibre that expands in the stomach to create a lasting feeling of fullness. Each gram can absorb nearly 200 millilitres of water! It slows gastric emptying and reduces the absorption of fats and sugars. With just three calories per 100 grams, it is an ideal slimming ally.
Psyllium, rich in soluble fibre, regulates digestion while prolonging feelings of fullness. These two plants make an effective duo for keeping appetite in check during menopause.
Thyme, St John's wort and chamomile for hormonal balance
St John's wort is renowned for supporting emotional balance and mood, while chamomile helps ease the sleep disturbances so common during menopause. By balancing hormones and boosting overall well-being, these botanicals indirectly support weight management. The same goes for thyme herbal tea, an infusion with myriad benefits.
Herbal teas, spices and homemade tips to boost metabolism
To revive a metabolism slowed by menopause, look no further than traditional remedies! Botanicals and spices provide effective, accessible solutions. These simple recipes can revitalise your body and support weight loss, completely chemical-free.
Ginger, turmeric and cinnamon herbal infusions
Ginger boasts remarkable thermogenic properties! It slightly raises body temperature, thereby boosting your metabolism and enhancing calorie burning. As a bonus? It also reduces water retention and bloating, both so common during menopause. Make our slimming ritual tea your new weight-loss ally!
Turmeric, a true slimming ally, targets stubborn fat stored on the belly and hips. Paired with ginger, it aids digestion and glucose absorption in the body. We simply love the organic herbal tea Happy Mind, which blends these two ingredients!
Apple cider vinegar and lemon on an empty stomach
Apple cider vinegar works wonders! It regulates blood sugar levels, reduces sugar storage as triglycerides, and boosts fat burning. For optimal results, drink three tablespoons diluted in water on an empty stomach in the morning, and again before each meal.
Aloe vera-based draining drinks
Aloe vera, renowned for its refreshing and draining properties, helps eliminate toxins responsible for fat storage. Combined with infusions such as green tea, it boosts metabolism and promotes bodily detoxification. Double action guaranteed!
Changing habits for lasting results
Beyond herbs and herbal teas, everyday lifestyle changes are the true key to lasting results in your battle against menopause weight gain.
Gentle yet regular physical activity
We cannot recommend enough getting at least 30 minutes of physical activity each day to burn calories, reduce stress and improve your sleep. Favour gentle activities like Nordic walking, swimming or cycling, which are excellent for cardiovascular health.
Yoga and Pilates improve flexibility while easing stress. But don't forget: strength training is essential for maintaining muscle mass, which raises your resting metabolic rate. Even everyday activities like taking the stairs or gardening help maintain daily physical activity.
Improving sleep quality
Disrupted sleep promotes weight gain. To enjoy restful sleep once again, adopt a few simple habits: light evening meals, no caffeine after 4 pm, and turning off screens at least 1 hr 30 mins before bed.
A dinner designed to encourage sleep should include pulses (rich in tryptophan) and whole grains. Additionally, limit fats in the evening as they take longer to digest and can lead to night-time awakenings.
Building a stable eating routine
Never skip meals and aim for 3 to 5 eating occasions throughout the day. This routine helps prevent binge eating often triggered by hormonal fluctuations.
Pace your food intake with small, protein- and fibre-rich snacks between meals. Listen to and respect your body's fullness cues to avoid overeating.