Menopause is a natural stage in life that usually affects women and people who have a uterus between the ages of 45 and 55. It occurs when hormone levels in the body lower to a point where periods stop.
While it is a healthy part of getting older it can come with some difficult symptoms. These include hot flushes, insomnia, headaches and muscle aches.
Another common side effect is weight gain, particularly around the abdomen.
However, one expert has said that with the right diet, exercise and lifestyle habits, it is possible to slim down safely and effectively.
Speaking to GB News, pharmacist Abbas Kanani from Chemist Click revealed the best weight-loss-friendly habits people going through this change should make.
According to Abbas, eating a nutritious diet is “as important” as exercising.
He recommended making sure you eat plenty of three types of food for this reason.
These are:
These will “help to reduce menopausal symptoms including weight gain”, he said.
Examples of wholegrain foods to choose from include wholemeal bread, wraps and pittas, wholegrain breakfast cereal, wholewheat pasta, wholewheat couscous, and brown and wild rice.
These are known to be more nutrient-rich as well as effective for weight loss than their refined counterparts, such as mass-produced white bread, white pasta, white rice, packaged biscuits, cakes and pastries.
On top of making dietary changes, Abbas also highlighted the importance of working out.
He said: “Increase physical activity – particularly exercises that can help target the tummy area.
“A regular fitness routine can help with an increase in abdominal fat which tends to occur as oestrogen levels decrease and fat is redistributed.
“It can also help to increase muscle mass because muscle burns more calories at rest than fat tissue, and therefore boosts metabolism and supports weight loss.”
The British Heart Foundation, lists aerobic exercise as the best type of physical activity for losing belly fat and body fat overall.
This refers to any activity that raises your heart rate such as walking, dancing, running, swimming, and even housework.
Getting enough sleep at night can also help support weight loss efforts, Abbas said.
He added: “Insufficient sleep can interfere with hormone balance, as well as increase appetite and contribute to weight gain so ensuring you are getting enough good quality sleep is important for weight loss.”
The NHS recommends adults get between seven and nine hours of sleep every night.
You should speak to your GP if you experience any perimenopausal or menopausal symptoms.