Today at Doctor’s Choice Pharmacy, I had a conversation with a woman in her late 40s who was visibly frustrated. She approached the counter and said, “I’ve always been able to maintain a steady weight, but over the last year, I’ve noticed the pounds creeping on, especially around my belly. I haven’t really changed my diet or exercise routine, so I don’t understand what’s going on. Is this because of menopause?”
I nodded, understanding her concerns. “Yes, weight gain during perimenopause and menopause is very common. It’s mostly due to the hormonal changes your body is going through. As estrogen levels drop, your body’s metabolism slows down, making it easier to gain weight, especially around the midsection. Your body also tends to store fat differently at this stage in life.”
She sighed in relief, glad to know she wasn’t alone in this struggle. “So, what can I do about it? I feel like no matter what I try, the weight just won’t come off.”
“That’s a common frustration,” I sympathized. “But the good news is, there are strategies that can help. One of the best ways to manage weight during perimenopause is to adjust both your diet and exercise routine. For example, focusing on a diet rich in lean proteins, fiber, and healthy fats—like those found in avocados, nuts, and fish—can help balance your hormones and keep you feeling full for longer.”
She looked hopeful but still had questions. “What about exercise? I’ve been doing my usual cardio, but it doesn’t seem to be helping.”
“Great question,” I said. “While cardio is important for heart health, strength training becomes even more essential during perimenopause. Building muscle helps boost your metabolism, which can slow down as you age. Incorporating resistance exercises, like weight lifting or using resistance bands, along with cardio, can make a big difference in helping manage your weight.”
She smiled, clearly starting to feel more empowered. “That makes sense. What about supplements? Are there any that can help with these hormonal changes?”
“Some supplements can certainly help support your body during this transition,” I explained. “For example, omega-3 fatty acids are great for reducing inflammation and can help with weight management and mood stabilization. Magnesium can also help with cravings, especially for sweets, and improve sleep, which is key because lack of sleep can contribute to weight gain.”
She then asked, “What if I need more support? Should I consider Hormone Replacement Therapy (HRT)?”
“At Doctor’s Choice Pharmacy, we offer compounding services, and we’re working on developing a hazardous compounding room so that we can offer custom-compounded HRT soon. HRT can help balance your estrogen and progesterone levels, which may ease symptoms like weight gain, hot flashes, and mood swings. However, it’s important to talk to your healthcare provider to see if HRT is the right choice for you.”
She thanked me and said, “This has been really helpful. I’ll start with the dietary changes and strength training and see how it goes. I’ll definitely talk to my doctor about HRT if I need more help.”
Before she left, I reminded her, “And don’t forget, if you need any supplements or medications, we offer free delivery so you can get everything you need without leaving home.”
Conversations like this remind me how important it is to guide women through the challenges of perimenopause and menopause. The hormonal shifts may feel overwhelming, but with the right strategies, women can regain control of their health and feel empowered to manage these changes.
Until tomorrow,
Rania – Your Friendly Pharmacist at Doctor’s Choice Pharmacy
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