Wies: "If not for your figure, do it for yourself"

It’s well known that weight gain is common during menopause, with an average increase of half to one kilogram per year between the ages of 50 and 60. The decline in oestrogen slows down your metabolism, meaning you need to eat less than before to maintain your weight.

Additionally, you lose muscle mass. Muscles burn more energy than fat, which reduces your energy requirements. As a result, it takes a bit of extra effort to avoid gaining weight.

Another reason to prioritise healthy eating is that the drop in oestrogen reduces your natural protection against cardiovascular diseases. Around one-third of women experience increased blood pressure, and approximately two-thirds face higher cholesterol levels.

While chips with mayonnaise and a cream-filled pastry weren’t exactly healthy choices before menopause, during menopause, such indulgences have an even greater impact because the risk of cardiovascular diseases increases.

Now, the reason why healthy eating during menopause became so important to me—and still is. I didn’t need to do it for my figure. I’m one of the lucky few who hasn’t gained a gram, which is more down to luck than wisdom.

I started eating healthier because I noticed my menopause symptoms were easing. I had a short temper and often felt stressed and gloomy. Your mood doesn’t improve when you’re filling up on chocolate and ready-made snacks.

‘Being sensible’ already feels good, but since I started eating healthier, I’ve had fewer hot flushes and I sleep better. I highly recommend it to everyone.

Here are my golden tips:

• Start by eating more fruit and vegetables (at least 500 grams per day, or more if you like) instead of depriving yourself of something.
• Ensure you get enough protein to maintain muscle mass. A guideline is about 0.8 grams of protein per kilogram of body weight. You can track your intake using the Eetmeter app from the Voedingscentrum.
• Make it a challenge to eat as little processed food as possible. So, no pre-packaged meals.
• Add a few tablespoons of oat bran to your yoghurt or warm meal daily. Research has shown that the fibres in oat bran slow down arterial calcification, lower blood pressure and cholesterol levels, and reduce the risk of obesity.

Read more: Tips for a healthy lifestyle during menopause

Wies Verbeek (58) is a journalist, founder of the website BLOW.nl, and author of the book ’n Beetje Leuk Ouder Worden, 101 verrassende en bewezen tips. She is currently in the midst of menopause.