Short answer: Falling oestrogen in menopause shifts fat to the abdomen, reduces muscle mass and slows metabolism. Weight gain is not inevitable: adequate protein, calcium and vitamin D, fibre and strength training 2–3 times a week keep it manageable.
Nutrition priorities
- Protein: at every meal; slows muscle loss
- Calcium and vitamin D: for bone density
- Fibre: fullness and cholesterol control
- Alcohol and sugary drinks: worsen hot flushes and weight gain
Why exercise is essential
Strength training protects both muscle and bone; walking alone is not enough. A physiotherapist can prepare a safe programme.
Sleep and mood
Hot flushes disturb sleep, poor sleep raises appetite. A psychologist can support this cycle when needed.
