Weight gain during perimenopause? Ayurveda can help you

Perimenopause is the transitional period before menopause. During perimenopause, levels of estrogen start to decrease. You may begin having menopause-like symptoms, such as hot flashes or irregular periods.

Rajonivritti kala

• In Ayurveda perimenopause period is termed as Rajonivritti kala. Raja means Menstruation, nivritti means retirement or cessation and kala means time period. The ovaries gradually reduce estrogen hormone production, which is the main reason behind following symptoms.

According to Ayurveda, we move toward the vata stage of life as we age, while pitta and kapha dosha recede. The space and air elements slowly begin to predominate, causing the body to become more dry and potentially less resilient to stress. 

• During perimenopause, estrogen and progesterone fluctuate erratically.

Estrogen plays a big role in regulating metabolism and fat distribution. As estrogen levels decline during the later stages of perimenopause, your body undergoes significant changes in how and where it stores fat.

Before perimenopause, estrogen helps distribute fat to your hips, thighs, and buttocks. This is why weight gain in these areas is more common in the early stages of perimenopause, when estrogen dominance is likely to occur.  In the later stages, with less estrogen circulating in your system, fat storage shifts predominantly to your abdominal area, creating that frustrating “menopause belly” many women experience.

Hormonal Changes during perimenopause Leading to

• Poor Gut Health
• Increased Abdominal Fat
• reduced metabolism
• Insulin Resistance and Blood Sugar Dysregulation
• Loss of Lean Body Mass and Slower Metabolism
• Poor Sleep
• Stress, Mood Swings, and Lifestyle Burnout

All these factors also ads to weight gain

What can be done to maintain healthy weight

correct the hormone changes

Herbs like Ashwagandha, Shatavari, and Yashtimadhu have gained recognition for their hormone-modulating properties. Plant-based approach enhances the effectiveness of hormonal balance while minimizing side effects.

Improve gut health and metabolism

Ayurvedic panchakarma treatments and detoxification peocess will help to improve metaboliam and reduce insulin resistance and reduced fat depositions.

Reduce stress and correct sleep

Age old tteatments like shiro dhara and Thalapothichil along with ashwaganda will help in correcting sleep patterns and reducing stress

Correct Diet and optimal exercise

• Include more protein
• Eat a whole-food, high-fiber diet with probiotic-rich fermented foods.  Aim for 30-35 grams of fiber per day.
• Avoid processed snacks, additives, and artificial sweeteners. 

• Prioritize weight training and shorter HIIT type workouts or other interval training to build lean body mass.
• Use aerobic exercise like brisk walking, light jogging, cycling, or swimming for cardiovascular benefits and try to keep it to 45 minutes or less per session. 
• Avoid overtraining; stress management is essential as it may increase cortisol and stress.

Swastha life focuses on holistic approach towards weight management during perimenopause through our 3 step model of Ahara ( diet and nutrition), Vihara ( treatment and exercise and Vichara (mindset).