Discover the natural ways to lose weight during menopause. Learn how hormones like estrogen, progesterone, and cortisol affect weight gain. Get effective solutions to combat hormonal weight gain and improve your overall health and happiness.

The Relationship Between Hormones and Weight Gain

Menopausal weight gain is directly related to the decrease in the production of hormones and how different systems work together in the body. A delicate balance is required to maintain a healthy weight, and even small shifts in hormone levels can have significant effects.

Estrogen and progesterone are called “sex steroid hormones” and are involved in the function of the metabolism, as well as the accumulation and distribution of fat. Estrogen regulates feelings of hunger, keeping the pace of the metabolic rate and monitoring the accumulation and distribution of fat. At appropriate levels, estrogen can regulate and reduce food intake.

Progesterone acts as a natural antidepressant and can enhance mood and relieve anxiety. It stimulates the ‘feel-good’ center of the brain. If progesterone levels drop, anxiety and depression can follow. Progesterone starts to drop when a woman is in her 30s, and the levels sharply decline during perimenopause. Research has shown that supplementing with progesterone helps to relieve anxiety, irritability, and nervous tension.

Symptoms of low estrogen and progesterone include insomnia and night sweats, hot flashes, vaginal dryness and thinning, low libido, moodiness or irritability, and dry and sagging skin.

The Role of Cortisol in Weight Gain

Cortisol is known as the “stress hormone,” or the “fight or flight” hormone, and at too high of levels, it can cause visceral fat deposits. When the mind perceives stress, cortisol is released into the bloodstream. If too much cortisol is released, it can lead to overeating and weight gain, especially in the midsection.

Cortisol has a direct interplay with other hormones related to weight, sleep, and mood. High cortisol is also linked to depression, food cravings, and impaired cognitive function.

The Risks of Hormonal Weight Gain

Weight is correlated to health. People often assume that menopausal weight gain is natural, and in some ways, it is. But “natural” does not necessarily mean healthy or desirable. This excess weight, especially around the midsection, is called “visceral fat.”

Visceral fat cells can create inflammation reactions in the body and increase insulin resistance. Chronic inflammation in particular can lead to many long-term health risks and diseases. Visceral fat puts women more at risk for cardiovascular disease, high blood pressure, certain types of cancer, stroke, arthritis, breathing problems, and type 2 diabetes.

In addition to these more serious concerns, excess hormonal weight gain tends to lead to vaginal changes and lower libido, reduced energy and mobility, poor self-image, and more.

Natural Ways to Lose Weight During Menopause

Supplementing estrogen, progesterone, and testosterone via hormone replacement therapy (HRT) is one of the most effective, natural ways to lose weight at this stage. Here are some other lifestyle changes that can help:

• Engage in regular exercise, including strength training and cardio
• Manage stress through techniques like meditation, yoga, and deep breathing
• Get enough sleep and prioritize a consistent sleep schedule
• Eat a balanced, nutrient-dense diet with plenty of protein, vegetables, and healthy fats
• Limit intake of processed foods, sugar, and alcohol
• Consider supplements like vitamin D, omega-3s, and probiotics
• Stay hydrated by drinking plenty of water

Addressing the Root Causes of Hormonal Weight Gain

By understanding the source of what is occurring at this time, women can gain access to effective solutions and begin feeling empowered and in control of their health and happiness. Nurturing your body during this vulnerable time is paramount.

It’s understandable to wish for a more youthful body, but the best way to work toward that is to understand what has changed and remedy the underlying causes. Addressing hormonal weight gain is just one of many health goals you can set for yourself as you move through your menopausal transition.

The Importance of Holistic Approach

Losing weight during menopause requires a holistic approach that addresses the complex interplay of hormones, lifestyle, and overall well-being. By taking steps to support your body’s natural hormone balance and implementing healthy lifestyle habits, you can effectively combat hormonal weight gain and improve your overall health and quality of life.

Empowering Women Through Knowledge

More often than not, healthcare providers may overlook the role of hormones in weight gain during menopause, instead focusing on diet and exercise. However, by understanding the underlying hormonal changes and taking a proactive approach, women can gain control over their health and feel empowered to make positive changes.

10 Natural Ways to Lose Weight During Menopause

Any conversation about losing weight or preventing weight gain during menopause must include a focus on hormones. Women, far more than men, deal with ongoing hormone fluctuations throughout their lives. With perimenopause and menopause, it’s not uncommon for women to gain between 12-15 lbs after the age of 40. 

Menopausal weight gain, or hormonal weight gain, is a true struggle for many women. However, rarely do medical professionals talk about it or emphasize the associated health risks. More likely than not, a healthcare provider will suggest that diet or a decrease in exercise are the culprits. Those may be operative, but during the menopause transition (MT), the key factor in weight gain and redistribution is a decrease in hormones that regulate the metabolism. 

Nurturing your body during this vulnerable time is paramount. It’s understandable to wish for a more youthful body, but the best way to work toward that is to understand what has changed and remedy the underlying causes. To this end, addressing hormonal weight gain is just one of many health goals you can set for yourself as you move through your MT. 

Supplementing estrogen, progesterone, and testosterone via hormone replacement therapy (HRT) is one of the most effective, natural ways to lose weight at this stage. In this article, we will also explore other lifestyle changes that can help. By understanding the source of what is occurring at this time, women can gain access to effective solutions and begin feeling empowered and in control of their health and happiness. 

Risks of Hormonal Weight Gain

Weight is correlated to health. People often assume that menopausal weight gain is natural, and in some ways, it is. But “natural” does not necessarily mean healthy or desirable. Throughout the reproductive years, women may notice weight gain around their hips and thighs. However, at menopause, women tend to gain weight around their abdomen and upper back. This shift in fat distribution is also due to the hormonal changes of menopause. This excess weight, especially around the midsection, is called “visceral fat.”

Visceral fat cells can create inflammation reactions in the body and increase insulin resistance. Chronic inflammation in particular can lead to many long-term health risks and diseases. In a cyclical fashion, visceral fat increases with depression and stress, poor sleep, smoking, and drinking sugar-sweetened beverages, and as visceral fat accumulates, depression and sleep disruptions are likely to increase. 

Visceral fat puts women more at risk for the following:

• Cardiovascular disease

• High blood pressure

• Cancer – specifically colon, breast, uterine, esophageal, kidney, and pancreatic

• Stroke

• Arthritis

• Breathing problems

• Type 2 diabetes

In addition to these more serious concerns, excess hormonal weight gain tends to lead to vaginal changes and lower libido, reduced energy and mobility, poor self-image, and more.

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The Relationship Between Hormones and Weight Gain

Menopausal weight gain is directly related to the decrease in the production of hormones and how different systems work together in the body. A delicate balance is required to maintain a healthy weight, and even small shifts in hormone levels can have significant effects.

Estrogen and progesterone are called “sex steroid hormones” and are involved in the function of the metabolism, as well as the accumulation and distribution of fat. ¹Estrogen regulates feelings of hunger, keeping the pace of the metabolic rate and monitoring the accumulation and distribution of fat. ^1,17-25At appropriate levels, estrogen can regulate and reduce food intake.¹

Progesterone acts as a natural antidepressant and can enhance mood and relieve anxiety. It stimulates the ‘feel-good’ center of the brain. If progesterone levels drop, anxiety and depression can follow. ^11-17Progesterone starts to drop when a woman is in her 30s, and the levels sharply decline during perimenopause. Research has shown that supplementing with progesterone helps to relieve anxiety, irritability, and nervous tension.^17,18,19

Symptoms of low estrogen & progesterone include the following:

• Insomnia and night sweats

• Hot flashes

• Vaginal dryness and thinning 

• Low libido

• Moodiness or irritability

• Headaches

• Dry and sagging skin

Cortisol is known as the “stress hormone,” or the “fight or flight” hormone, and at too high of levels, it can cause visceral fat deposits. ¹⁰When the mind perceives stress, cortisol is released into the bloodstream. If too much cortisol is released, it can lead to overeating and weight gain, especially in the midsection. ⁶Cortisol has a direct interplay with other hormones related to weight, sleep, and mood. High cortisol is also linked to depression, food addiction, and sugar cravings.¹⁴

While meditation and exercise are great ways to reduce stress, sleep is also critical for stress reduction. If sleep is disrupted, like when night sweats occur, cortisol levels shoot up. High levels of cortisol will deplete the “happy brain chemicals” serotonin and dopamine, leading to depression or mood swings. People with depression often have very high cortisol. ¹⁷Eating a balanced diet, managing stress, and sleeping at least 7 hours per night can help normalize cortisol production.

Insulin regulates fat storage – specifically how much fat to store, where to store it, and how much to use as energy. Insulin imbalances can lead to weight gain, obesity, and eventually type 2 diabetes. This is age-related and at least in part due to lower circulating hormone levels. 

Leptin is a hormone made by fat cells that can decrease appetite. Leptin signals the brain that a person is full. When working correctly, leptin will send signals to thebrainthat the body has enough energy stores (body fat) and doesn’t need to eat again. Some call it the “satiety hormone.” If leptin fails to send the right signals, or if the amount of leptin released isn’t accurate, a person will not feel full and is likely to then overeat. ⁶This doesn’t occur when leptin levels are balanced and there is good communication between leptin and the brain.Regulating leptin is one of the roles estrogen plays in the metabolism. Too little estrogen then means too little leptin, and this can lead to leptin resistance: chronic sensations of hunger and potential obesity.¹

Ghrelin, sometimes called the “hunger hormone,” increases appetite and also plays a role in body weight. It is released from the stomach, communicates with the brain, and signals hunger. Ghrelin is what helps the body identify that the stomach is empty. It plays a big role in determining how quickly hunger returns after eating (generally about three hours). When in balance, ghrelin levels are low after a meal, and they increase as the stomach empties.⁶ 

The Thyroid Gland plays a major role in mood and regulating how many calories a person burns i.e. the metabolism. ¹⁷If thyroid hormones are low, or not working properly, weight gain, fluid retention, hair loss/thinning, and depression can all result. Estrogen helps regulate thyroid cells and directly impacts the metabolism.¹⁵

Testosterone plays just as important a role in menopausal symptoms as do estrogen and progesterone. Testosterone is typically identified as a male hormone, but women produce and need it too. Testosterone helps maintain muscle and even partners with other hormones to regulate fat distribution and base metabolic rate. ^22-23Similar to estrogen and progesterone, testosterone peaks when women are in their early 20s, starts to decline in their 30s, and sharply drops during the menopausal years. On average, testosterone levels fall by about 50% by the mid-50s. ^23-25

Women with lower testosterone tend to gain weight more quickly because they have a lower metabolic rate. Women with more lean muscle mass burn more calories at rest than women with lower muscle mass – even at the same body weight. When testosterone replacement is given at normal levels, it can help with weight loss and prevent weight gain.

Lifestyle Changes to Prevent & Reverse Menopausal Weight Gain

1. Improve Quality of Sleep: Night sweats can create an endless cycle of fatigue, and without enough sleep, people snack more and consume more calories. ³When the body is sleep-deprived, it produces higher levels of hormones that increase your appetite (ghrelin and cortisol). ⁷If sleep is regularly disrupted, cortisol increases and weight gain is inevitable. Using a fan, a cooling pillow, and even a white noise machine are all great options for improved sleep.

2. Address Mental Health: Women in menopause have an increased rate of anxiety and depression, and suicide rates are at their highest for women in their menopause years. ¹⁰Research shows that those who suffer from depression and anxiety are more likely to gain weight over time and become obese than those who don’t. Sadly, societal stigmas still shame people out of seeking treatment for mental health, but it is of paramount importance. 

3. Get Moving: Whether menopausal women move less due to a lack of energy, embracing a slower pace of life, or not having kids to chase after, many are sitting for the majority of the day. This sedentary lifestyle makes losing weight difficult, and sitting too much has been compared to smoking with regards to its adverse effect on overall health. Walking for a few minutes or simply getting up from the desk can make all the difference. Movement does not necessarily have to be a special event set aside at a certain time of day. Because overuse or injury and aging bones and joints may preclude women from doing the same kind of exercise they used to do when they were younger, being active might look different now. Short bursts of energy throughout the day are considered effective in preventing weight gain. Even moving while talking on the phone or just taking a break every hour from sitting can be helpful; some people call this ‘exercise snacking’. ²⁵Exercise snacking several times a day can lead to meaningful gains in fitness and overall health. It can be taking the stairs every time you go to work, or choosing to park your car farther from the store for some extra walking.

4. Switch Workouts: If formal exercise is your thing, vigorous physical activity for 4 hours a week can mitigate the health risks of a sedentary lifestyle. Not only does exercise burn calories, but it also increases muscle. However, the body burns calories less efficiently with age. For example, you won’t burn as many calories from walking on the treadmill for 30 minutes at age 55 as you did at say 35. The same effort just doesn’t reap the same rewards. Changing up the kind of physical exertion you ask of your body may help overcome a workout lull and boost your metabolism and muscle mass.

5. Pay Attention to the Metabolism: Women naturally lose bone and muscle as they age, which causes the body to significantly reduce its resting metabolic rate (RMR). RMR is the number of calories the body needs to complete simple daily activities. When muscle mass decreases, a woman in her MT can burn 500 fewer calories per day. At that rate, intaking the same amount of calories as before, a person would gain 1 lb per week, or 52 pounds in just one year! Starting at age 30, women naturally lose about half of a pound of muscle mass per year. By age 50, that can be 10 lbs of lost muscle, and likely fat has replaced muscle. Eating fewer calories encourages the body to burn stored fat, resulting in weight loss. However, if all of the stored fat is used, the body will start to burn protein for energy – this is when the body starts to break down muscle. It is important to find the sweet-spot of calorie intake, where your body is burning fat, (not storing it), but not burning protein.

6. Eat More Nutritiously: To reduce calories without skimping on nutrition, choose more fruits, vegetables, and whole grains, particularly those that contain more fiber. Fiber swells and makes you feel full with less food. Alcoholic beverages add excess calories and increase the risk of gaining weight. It’s harder to metabolize alcohol in menopause, and many women say that drinking makes mood swings, hot flashes, and insomnia worse. Doctors warn that alcohol can also be more dangerous overall as women age.²⁴

7. Tune in to Taste: The ability to perceive taste on the palette is influenced by blood hormone levels, and sensitivity to taste changes with menopause. For example, the ability to taste sweetness decreases when estrogen levels drop, and the sensitivity to bitterness decreases with lowering progesterone. ³Each human is born with nearly 10k taste buds, but as women age, the number of taste buds decreases and the remaining taste buds shrink in size. Women also produce less saliva as they age, which we need to emulsify/break down our food and help the taste buds sense the incoming taste. Decreased sensitivity to flavor often leads to eating more to feel satisfied. Choosing foods high in butter and salt will yield more flavor, but they are more caloric. Drinking sugar-sweetened beverages like juice, energy drinks, flavored water, and sweetened coffee and tea is a tempting remedy for a decreased sense of taste, but those beverages account for an excess of empty calories that can increase weight gain.

8. Intermittent fasting: A hot topic of late, intermittent fasting is choosing not to eat within certain time limits. Some choose to eat normally most days of the week and fast on weekends. Others designate windows of eating and not eating within 24 hours e.g. 16 hours of fasting and 8 hours within which to eat. Even another approach is fasting every other day. While many swear by it, there is no evidence to prove the effectiveness and sustainability of intermittent fasting, and we have little data on long-term repercussions. So, proceed with caution – the jury is still out.

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Why Take Hormone Replacement Therapy?

While the genetic factors related to weight and fat distribution can’t be altered, menopausal weight gain can be prevented and reversed with a proactive approach that deals with the natural decreases in the hormones estrogen, progesterone, and testosterone. Lifestyle changes are a great start, but HRT gets to the underlying cause and helps regulate and balance the interplay of hormones in the body that affect the ability to maintain weight. 

When menopausal women start taking HRT, they tend to have less body fat, especially around the abdomen.3HRT has been proven to decrease blood levels of ghrelin, so you don’t feel hungry as frequently or as strongly.7 HRT has far reaching effects on many menopausal symptoms, and it has been shown to reduce night sweats more effectively than any other treatment, allowing for restful sleep, decreased anxiety, and ultimately weight loss. 3 

Summary

There are natural ways to lose weight during menopause, but the best and most effective way is to pay attention to and remedy the hormone fluctuations that are occurring in the body at this time. HRT is a great natural option for weight loss and maintenance, because it directly addresses those declining levels of estrogen, progesterone, and testosterone. 

In addition to weight management, HRT can improve myriad other symptoms you may be experiencing as a result of hormone fluctuations. These can include, but are not limited to, fatigue, sugar cravings, bloating, trouble sleeping, hot flashes, vaginal and urinary changes, anxiety or irritability, and persistent stress. 

Some companies charge high fees for blood, urine, or saliva testing for hormone levels. However, because your hormones can fluctuate daily at this time, these tests are largely unreliable and unuseful. The best indicator of where you are in your MT is assessing your own symptoms. While that assessment is straightforward, hormone regulation is complicated. The body’s hormones are all interconnected, and hormone systems must work in harmony and continually rebalance in response to physical and emotional events.

Winona is not just a place to get a quick prescription. At Winona, we strive to provide our patients a unique experience. Winona’s healthcare platform is a place to safely and privately connect with a healthcare provider to receive care and to ask difficult and maybe even embarrassing questions. The decision to treat, and whether to prescribe a product available through Winona, is up to the patient and their Winona-affiliated providers, all of whom are licensed, board-certified, and never financially motivated to prescribe.

Winona is proud of our doctors, providers, and scientists who work tirelessly to treat symptoms of menopause in the most effective ways. That treatment might be a prescription, or it could be one of our many over-the-counter options, but it will be the plan that the patient and their doctor devise together. We pride ourselves on our personalized service to our patients, and Winona is here for you 24/7 for treatment, guidance, and support.

“This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.”

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3791351/

2. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058

3. https://www.medpagetoday.com/obgyn/hrt/72014

4. https://www.mdanderson.org/publications/focused-on-health/how-does-obesity-cause-cancer.h37Z1591413.html

5. https://pubmed.ncbi.nlm.nih. gov/21984197/

6. Hormones and weight gain: How to fix the hormones that control your weight

7. https://academic.oup.com/jcem/article/90/5/2954/2836983

8. https://www.webmd.com/diet/features/your-hunger-hormones

9. https://www.medicalnewstoday.com/articles/321837

10. Why Can’t I Lose Weight and Keep It Off? (Hint: It’s Not Your Fault)

11. 10 Reasons You Can’t Lose Weight in Middle Age

12. https://pubmed.ncbi.nlm.nih.gov/9565832/

13. http://www.menopause.org/for-women/sexual-health-menopause-online/changes-at-midlife/changes-in-weight-and-fat-distribution

14. https://goop.com/wellness/health/why-youre-not-losing-weight/

15. https://www.hindawi.com/journals/jtr/2011/875125/

16. https://bioadaptivemedicine.com/new-blog/estrogen-progesterone-thryoid-hormones

17. https://www.hotzehwc.com/2018/04/anxiety-relief-with-bioidentical-progesterone/

18. https://pubmed. ncbi.nlm.nih.gov/6684167/

19. https://pubmed.ncbi.nlm.nih.gov/7663969/

20. https://pubmed.ncbi.nlm.nih.gov/1688192/

21.  Glaser, Rebecca and Dimitrakakis, Constantine, “Testosterone Therapy in Women: Myths and Misconceptions.” Maturitas, Vol 74, issue 3, 2013, 230-234

22. https://biote.com/research/testosterone-insufficiency-and-treatment-in-women-international-expert-consensus-resolutions

23. 3. Davison, S.L., et. al, “Androgen Levels in Adult Females: Changes with Age, Menopause, and Oophorectomy.” The Journal of Clinical Endocrinology & Metabolism, Vol 90, Issue 7, 2005, 3847-3853

24. https://www.endocrineweb.com/menopause-alcohol

5 of the best menopause supplements for weight loss

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Menopause occurs when a person stops menstruating. It may lead to the development of several symptoms, including weight gain. Weight loss supplements are available for people experiencing menopause, but they may be unsafe.

A quick look at 5 of the best menopause supplements for weight loss

• Best for controlling appetite: Life Extension Advanced Appetite Suppress
• Best for vegans: HUM Counter Cravings
• Best for a probiotic supplement: Align Probiotic Supplement 24/7 Digestive Support
• Best for relieving hot flashes and night sweats: HUM Fan Club
• Best for a 2-month supply: Smoky Mountain Nutrition DIM 200mg with BioPerine

This article explains why weight gain may occur during menopause and how supplements may help people control their weight if needed.

It also explores some supplements available for purchase and strategies a person may wish to follow to manage hormonal weight gain.

A note about sex and gender

Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.

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The Office on Women’s Health (OWH) explains that many females gain about 5 pounds (lb) after menopause. It suggests that decreased estrogen levels may play a role in postmenopausal weight gain.

Reduced estrogen levels

Estrogen is the hormone that regulates the menstrual cycle and aids in the development of the breasts. It also affects the skin, pelvic muscles, and other areas of the body. After menopause, the ovaries produce very little estrogen.

The OWH mentions some health issues that may develop due to low estrogen levels, including:

• Stroke: Females’ stroke risk doubles every decade after the age of 55. Low estrogen levels may contribute to this risk by causing cholesterol to accumulate on the walls of arteries leading to the brain.
• Urinary incontinence: This can occur postmenopause as the urethra weakens, causing some people to have difficulty holding in their urine.
• Osteoporosis: This condition causes the bones to weaken. It can occur after menopause as the body starts losing bone mass quickly.
• Oral issues: Some people may develop dry mouth and cavities in the years after menopause.

Learn more about estrogen levels and weight gain here.

Other factors

Other factors can also lead to unintentional weight gain after menopause, such as:

• aging
• receiving chemotherapy
• reduced physical activity
• a family history of obesity
• antidepressant medications

Learn more about healthy ways to lose weight if needed here.

There is no high quality evidence that weight loss supplements work in people with or without menopause symptoms.

Precautions and safety concerns

The Food and Drug Administration (FDA) states that some companies carry products to help people manage their menopause symptoms and market them as dietary supplements. These companies often claim their products remedy weight gain, hair loss, or signs of aging. However, they may be harmful to a person’s health.

The National Institutes of Health (NIH) states that these products regularly claim to reduce appetite and body fat and increase metabolism without clear evidence. It also states that weight loss supplements are expensive, and some of their ingredients can interact with certain medications a person may be taking.

The NIH lists some common ingredients in dietary supplements for weight loss, such as:

• Chromium: The body needs this mineral regulate blood sugar levels. A 2019 review of the research on the effects of chromium supplements in people with obesity showed a 1.65-lb reduction in weight and a 0.68% reduction in body fat percentage.
• Caffeine: A 2015 study suggests there may be a link between caffeine use and greater vasomotor symptom bother in postmenopausal women. These symptoms include hot flashes, night sweats, and heart palpitations.
• Green tea extract: Research suggests there may be a link between green tea extract and acute liver injury. Symptoms include nausea and stomach pain. It may also reduce the effectiveness of nadolol, a drug people take for high blood pressure.

A 2019 study states that there should be regulations requiring dietary supplements claiming to reduce weight and build muscles to provide evidence and pass safety protocols. The researchers suggest that those who use these products may be nearly three times more likely to need hospitalization or emergency care than those taking vitamin supplements.

Another recent study explains that there is not enough evidence to support the efficacy of weight loss supplements.

It is best for people to ask their doctor if they want to learn more about these products, particularly if they have high blood pressure, diabetes, or heart disease. A person should also check the scientific evidence available before buying a dietary supplement.

Medical News Today chooses products that meet the following criteria:

• Price: Products suit a range of budgets.
• Ingredients: Products list all ingredients clearly and outline their manufacturing processes.
• Safety: Products contain ingredients deemed safe for ingestion.
• Reputation: Products come from businesses that adhere to industry best practices.

Below are some menopause supplements that may help with weight loss.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

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Best for controlling appetite: Life Extension Advanced Appetite Suppress

• Price: $28.50
• Advantage: suitable for vegetarians
• Disadvantage: mixed reviews regarding its effectiveness

These supplements contain white kidney bean extracts to help maintain the balance of gut hormones that control appetite and satiety, which may reduce the urge to snack frequently.

They do not contain genetically modified organisms (GMOs) and are gluten-free. They are also suitable for people who follow a vegetarian diet.

The company recommends that people eat healthy foods and exercise regularly while taking these supplements. It suggests people take 1 capsule twice per day before meals.

This product may best suit individuals who would like to control their appetite. It comes with a 100% money-back guarantee, and each bottle contains 60 capsules.

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Best for vegans: HUM Counter Cravings

• Price: $50
• Advantage: suitable for vegans and gluten-free
• Disadvantage: more expensive than many competitors

The ingredients in Counter Cravings supplements include chromium, forskolin, and fucoxanthin. According to the manufacturer, this product may help reduce cravings, boost metabolism, and increase relaxation.

The product is vegan and gluten-free and does not include GMOs or artificial sweeteners.

It may best suit vegans and individuals who want to reduce food cravings.

The company recommends taking 1 capsule twice per day with food. One bottle contains 60 capsules or a month’s supply.

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Best for a probiotic supplement: Align Probiotic Supplement 24/7 Digestive Support

• Price: $22. 99
• Advantage: suitable for vegetarians
• Disadvantage: each container only holds a 2-week supply

This supplement contains a probiotic strain of Bifidobacterium, a species of bacteria present in the gastrointestinal tract. Other ingredients include gellan gum, magnesium stearate, and sucrose.

The product is gluten- and soy-free and suitable for people following a vegetarian diet.

It also claims to reduce abdominal discomfort and bloating and support the digestive system. Abdominal pain and discomfort are common symptoms people experience during and after menopause.

This product may be suitable for individuals who do not want to take a daily supplement.

Each container includes 14 capsules.

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Best for relieving hot flashes and night sweats: HUM Fan Club

• Price: $40
• Advantage: probiotics may help reduce stress, muscle pain, hot flashes, night sweats, and vaginal dryness
• Disadvantage: more expensive than many competitors

This product contains Siberian rhubarb extract, Lactobacillus plantarum, and grapeseed extract. The company states that it may relieve hot flashes, night sweats, and vaginal dryness.

It may also reduce muscle discomfort and stress levels.

According to the University of Chicago Medicine, menopause can cause irritability, mood shifts, and depression. Some people may also feel stressed, which can lead to worsening symptoms during menopause.

Activities such as physical exercise or yoga may help people manage their stress levels.

This product may be most suitable for people with a variety of menopause symptoms. Each container includes 30 capsules, and a person can take 1 supplement daily with food.

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Best for a 2-month supply: Smoky Mountain Nutrition DIM 200mg with BioPerine

• Price: $19.95
• Advantage: low price for a 2-month supply
• Disadvantage: some user reviews mention nausea and headaches

This product contains diindolylmethane, which the company suggests can help manage excess estrogen during menopause. It also claims this supplement may help reduce weight gain, hot flashes, hormonal acne, bloating, low energy levels, and breast tenderness.

The supplement is suitable for vegans, non-GMO, and free from hormones, gluten, dairy, soy, and major allergens.

It may suit individuals who want a hormone-free solution at an affordable price.

Each container contains 60 capsules, and a person takes 1 a day. Therefore, one container provides a 2-month supply.

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The following table compares the supplements in this article.

	Price	Bottle count in capsules	Daily dosage	Suitable for vegetarians and vegans
Life Extension Advanced Appetite Suppress	$28.50	60	2 per day	vegetarians
HUM Counter Cravings	$50	60	2 per day	both
Align Probiotic Supplement 24/7 Digestive Support	$22. 99	14	as needed	vegetarians
HUM Fan Club	$40	30	1 per day	both
Smoky Mountain DIM with BioPerine	$19.95	60	1 per day	both

A person may wish to consider some of the following factors when looking to purchase a menopause supplement for weight loss:

• Price: A person may buy these supplements regularly, meaning that budget may be a large consideration.
• Ingredients: A person may wish to consider the ingredients a formula uses. This is particularly true for those who follow a vegan or vegetarian diet or require gluten- or soy-free products.
• Side effects: A person may wish to check the customer reviews of a product before purchasing to see if any users report experiencing side effects.

Some strategies that may help individuals manage hormonal weight gain include:

• Following a healthy diet: The University of Chicago Medicine recommends people control their portion sizes and avoid eating processed foods. A 2020 study also found that a Mediterranean diet can help people going through menopause lose fat and maintain muscle mass. This also reduces their chances of heart disease.
• Consuming soy-derived products: A 2020 review notes that isoflavones may promote bone health and help prevent osteoporosis after menopause. Isoflavones are mainly present in legumes such as soy, white and red clover, alfalfa, and beans.
• Exercising regularly: A 2016 study suggests that engaging in resistance training after menopause can lead to improvements in muscular strength and body fat percentage.

Unintentional weight gain is a common symptom of menopause. A person can manage this with a healthy diet and regular exercise.

If a person has not exercised for some time or has a preexisting medical condition, they may wish to consider consulting a healthcare professional to work out an exercise regime suitable for their circumstances.

Here we answer common questions about supplements for weight gain associated with menopause.

What supplement helps with perimenopausal weight gain?

There is no clear evidence that supplements can help a person avoid weight gain during perimenopause.

What is the average weight gain during menopause?

On average, women gain 5 lb of weight after menopause.

How can I lose menopause weight fast?

The Centers for Disease Control and Prevention (CDC) suggests that people are more likely to keep weight off if they lose it slowly and gradually. It recommends losing a maximum of 1—2 lb per week.

People can lose weight by reducing the number of calories they consume and exercising regularly.

People commonly experience weight gain during menopause. Some also experience hot flashes, night sweats, and vaginal dryness. Many supplements claim to reduce body weight or control hunger. However, there is no reliable evidence to support these claims.

It is best to talk with a doctor before taking a weight loss supplement. Some can cause side effects that may worsen menopause symptoms.

positions of Russian and foreign communities » Medvestnik

“MV” compared the positions of Russian and foreign professional communities on the use of herbal remedies for menopause. Western experts point to the lack of data on the effectiveness and possible side effects of herbal medicines, while Russian experts recommend plant-based medicines.

Sources:

• International society menopause (IMS). International Menopause Society Recommendations on women’s midlife health and menopause hormone therapy, 2016.
• Russian Society of Obstetricians and Gynecologists. Clinical recommendations Menopause and climacteric condition in women. Ministry of Health of the Russian Federation, 2021.
• UK National Institute for Health and Care Excellence. NICE guideline Menopause: diagnosis and management , 2015. Updated: 2019.
• Endocrine Society (US ). Treatment of Symptoms of the Menopause: An Endocrine Society Clinical Practice Guideline, 2015.
• American College Obstetricians – gynecologists . ACOG Practice Bulletin Management of Menopausal Symptoms, 2014.
• North American Menopause Society ( NAMS ). Nonhormonal management of menopause-associated vasomotor symptoms: position statement of The North American Menopause Society, 2015.

The position of communities on herbal remedies

In clinical guidelines, Russian and Western experts express polar opinions about the use of herbal preparations and dietary supplements (BAA) during menopause. ACOG does not support the use of such remedies: scientific evidence does not support the effectiveness of phytoestrogens, herbal supplements for vasomotor symptoms of menopause.

The Endocrine Society suggests that women should be advised of the lack of evidence for the effectiveness of botanicals: cymifuge racemosus, omega-3 fatty acids, red clover, vitamin E.

NICE recommends that women be advised that there is some evidence for relief of vasomotor symptoms with isoflavones and cumifuga racemos . But these agents are available in several forms at once, the safety of which remains uncertain, and interactions of such supplements with drugs have been reported.

NICE mentions St. John’s wort – may help relieve vasomotor symptoms. However, women with a history of breast cancer or an increased risk of developing breast cancer should be warned about uncertainties regarding doses, duration of effect, and potentially serious interactions with other drugs, including tamoxifen for the treatment of breast cancer, some anticoagulants, and anticonvulsants.

The International Menopause Society points out that there is a lack of evidence for the effectiveness of herbal remedies in reducing the severity and frequency of hot flashes and night sweats. Soy and red clover isoflavones, traditional Chinese medicine, show varying degrees of effectiveness in small randomized trials and meta-analyses. The use of cimicifuga racemosus and St. John’s wort may be associated with adverse events and drug-drug interactions. These herbal remedies should be used with caution after consulting a doctor, the IMS points out.

The North American Menopause Society does not recommend herbal preparations and dietary supplements: they are unlikely to be useful for vasomotor symptoms. The recommendation applies to cymifuga racemosus, krinum, dioscorea, angelica chinensis, biennial primrose, flax seeds, ginseng, hops, poppy, omega-3 fatty acids, pine bark, eleutherococcus, vitamins.

NAMS advises the use of S-equol isoflavone derivatives for mild to moderate hot flashes when there is no allergy to soy. If the woman responds to treatment, treatment can be continued while controlling for adverse events.

At the same time, the Russian Society of Obstetricians and Gynecologists (ROAG) recommends the use of non-hormonal herbal and alternative drugs: Cimicifuga racemosus, bovine pineal polypeptides and beta-alanine for women with mild to moderate symptoms who have contraindications or do not want to use menopausal hormone therapy (MHT).

Menopausal hormone therapy, phytopreparations in Russian clinical guidelines

Source: Clinical guidelines “Menopause and menopause in women.” Ministry of Health of the Russian Federation, 2021.

ROAG clarifies: cimicifuga extract does not belong to phytoestrogens, but acts on serotonin, dopamine and norepinephrine receptors. Experts cite a meta-analysis where the drug showed a greater effect in the treatment of vasomotor symptoms than placebo.

The Russian Society of Obstetricians and Gynecologists recommends phytopreparations when hormone therapy is not possible. ACOG, Endocrine Society, NICE, IMS and NAMS consider efficacy unproven but do not ban use.

Non-hormonal drugs

When menopausal hormone therapy is contraindicated or a woman refuses it, societies provide alternative recommendations for severe symptoms. Primarily, the Endocrine Society and NICE are looking at behavioral therapies, including cognitive behavioral therapy.

Pharmacotherapy is possible, but society recommendations for non-hormonal drugs differ.

The ROAG recommends selective serotonin reuptake inhibitors (SSRIs) and selective serotonin and norepinephrine reuptake inhibitors (SNRIs). The purpose of the application is to relieve vasomotor and psycho-emotional symptoms, improve
sleep. Experts warn: in Russia, drugs do not have registered indications for use in menopausal syndrome.

NICE does not recommend SSRIs and SNRIs as first line treatment for symptoms. There is no clear evidence that the drugs alleviate bad mood in menopausal women who have not been diagnosed with depression, according to NICE.

In addition to SSRIs and SNRIs, for moderate to severe vasomotor symptoms, the Endocrine Society recommends gabapentin or pregabalin. If there is no response or intolerance, clonidine may be used. Similarly, ACOG lists SSRIs, SNRIs, clonidine, and gabapentin as effective alternatives to MHT for the treatment of vasomotor symptoms.

Menopausal hormone therapy

Societies agree that hormone therapy is the most effective treatment for severe menopausal symptoms that affect a woman’s quality of life.

The main principle of MHT is to take into account the risk factors for cardiovascular diseases, breast cancer and thrombosis, use the minimum effective doses and attention to the dosage form.

Modes of menopausal hormone therapy in Russian clinical guidelines

Source: Clinical guidelines “Menopause and menopause in women. ” Ministry of Health of the Russian Federation, 2021.

ROAG, the Endocrine Society and NICE recommend using combinations of estrogen and progestogen for the treatment of menopausal symptoms, and estrogen monotherapy in women without a uterus.

More The endocrine society dwells on individual risks. At high or moderate risk of developing breast cancer, it is recommended to give preference to non-hormonal treatment options to relieve vasomotor symptoms. A similar recommendation is given for women at high CV risk, and transdermal estradiol in combination with micronized progesterone (estradiol monotherapy for hysterectomy) is suggested as first-line therapy for women at moderate risk.

Phytoestrogens Evalar – the first* remedy with Siberian rhubarb extract

05.11.2020

Menopause is like the autumn of life… But not for a woman who is familiar with the amazing properties of special phytoestrogens.

She knows exactly how to make sure that her age remains a little secret, and her friends never stop admiring her energy, talents and harmony in her personal life.

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Meet the unique ^* new addition to our premium ANTI-AGE line ¹ – Phytoestrogens Evalar! It is a natural ² non-hormonal preparation specially designed to support the health and beauty of premenopausal, menopausal and postmenopausal women ³ based on standardized Siberian rhubarb root extract.

Do you know that a plant with such a “Russian” name has long become a trend abroad? In Germany, the extract has been well studied and used by specialists for more than 20 years ⁴ .

And now this drug is available to you!

It is no secret that in order to maintain health and a high quality of life, women in menopause are often recommended hormonal drugs to compensate for the deficiency of their own estrogen hormones. But not everyone can and is ready to take them because of contraindications or fear of side effects. Non-hormonal herbal preparations are of particular interest in this situation.

Each capsule of our new product contains 4 mg of purified, standardized Siberian rhubarb root extract.

Phytoestrogens Evalar provide non-hormonal support for the body during premenopause, menopause and postmenopause with symptoms of menopause that bother a woman, helping to maintain a high quality of life ³ . The drug is recommended for hot flashes and excessive sweating, including at night ³ . Also Phytoestrogens Evalar
help maintain ³ :

– good health and mood, as well as inner peace without irritability;

– the functional state of the urinary and reproductive systems is normal;

– easier falling asleep and healthy sleep.

But that is not all! As you know, age-related estrogen deficiency affects not only well-being, but also appearance. No wonder they are called “sculptors of the female body” and “beauty hormones”! Phytoestrogens Evalar can be, in our opinion, an excellent anti-aging agent for a woman 45+. They will help maintain skin moisture, elasticity and attractive appearance ³ .

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You can buy our new product and other drugs “for age management” from the premium line ANTI- AGE ¹ at Evalar branded pharmacies and other pharmacies in the country. And they are waiting for you in Phytomarket from Evalar.

^* In the assortment of ZAO Evalar.
¹ ANTI-AGE
² According to the active ingredient.
³ Approved by CoGR No. KZ.16.01.98.003.E.000045.01.20 of 20.01.2020 90 265
⁴ Nonhormonal management of menopause-associated vasomotor symptoms: 2015 position statement of The North American Menopause Society. Menopause: The Journal of The North American Menopause Society, 2015; 22(11): 1155-1174.

dietary supplement . NOT IS MEDICINE .