Dr. Pamela Dee, OB/GYN, is a paid spokesperson for Estroven®. The information provided herein is for educational purposes only and is not intended to be construed as medical advice or to replace professional medical care. You should always seek the advice of a medical professional before starting any new medication or dietary supplement. The opinions stated herein are those solely of the writer and do not portray the opinions of the Estroven® brand, i-Health, Inc., or DSM.
Dr. Pamela Dee^ (Dr. Pam) is America’s leading menopause expert & OB/GYN, and she is on a mission to encourage honest dialogue about the physical and emotional symptoms that accompany menopause. Her goal is to de-stigmatize menopause and start the “Menopause Romance Revolution.” Her new film, LOVE, SWEAT & TEARS shares an empowering message of hope and action. Dr. Pam^ won’t rest until every woman knows the truth about menopause—that there is hope, and that the third part of a woman’s life can be the best and most romantic.
I think that the biggest fear that perimenopausal and menopausal women have is weight change. Most women understand that something happens to their metabolism when they reach their 40s and 50s. Is it aging? Is it menopause? No one knows the exact mechanism of how or why weight changes at this sensitive age. What I do know is that a woman must take this metabolism change seriously. It is much easier to maintain one’s weight than to try to lose it. Even if it is just two pounds per year, that adds up to 10 pounds over five years and 20 pounds over 10 years. Here are 11 tips to help prepare for these changes.
- Have knowledge of the caloric counts of foods and practice portion control. We are used to massive portions from most fast food establishments, but these should not be the norm. Avoid fast food places and processed food—if you can’t avoid a fast food restaurant, choose a fruit or salad.
- Aim for five servings of vegetables and fruit every day, if you can! Fill up on these low-calorie foods.
- Consume fish at least twice a week.
- Limit intake of saturated fats, trans fats and cholesterol. Try using large lettuce leaves instead of bread for a sandwich!
- Minimize the intake of beverages and foods with added sugars. Soft drinks, sweet tea and lemonade have a lot of calories. Don’t like water? Consider sparkling flavored water.
- Choose and prepare foods with little or no salt.
- Decrease alcohol consumption—almost every patient of mine who has successfully lost weight quit drinking alcohol.
- Aim for six small meals a day instead of fewer larger ones. Chew your food slowly and enjoy the meal. Are you eating because you are hungry or because it is a habit? Try not to eat within three hours of going to bed and maybe take a walk after dinner.
- Consider Estroven® Menopause Relief + Weight, formulated with Synetrim CQ® to balance declining serotonin levels to safely help manage weight.*
- Get plenty of sleep. Staying up later gives you more opportunities to eat. You need sleep to exercise and burn off those calories tomorrow. Give your body the rest it needs and deserves!
- Exercise! Walking at work is not exercising. Try to engage in a stand-alone exercise program at least six days a week. Exercise is the key to maintaining your weight during menopause. Do something you love! Take a walk, ride a bike, dance or go swimming. Play with your kids, pets or grandkids outside. Get some friends together and take up a sport.
Learn from those who already have been there. We care and we are here to help!
^Dr. Pamela Dee is a paid spokeswoman for Estroven®.