If you feel like your body changed overnight in your 40s, 50s, or even your 30s for that matter….you’re not imagining it.

Perimenopause, the time leading up to menopause, can bring real shifts in weight, body composition, appetite, energy, sleep, and memory. On top of that, the nutrition information about “the menopause transition” can be anything from unrealistic to flat out wrong.

As a dietitian, I see women working harder than ever and getting more frustrated than ever.  Let’s clear up five of the most common nutrition myths I hear — and what the evidence actually shows is useful.

Myth #1: “Your metabolism crashes during perimenopause leading to inevitable weight gain.”

This one is a biggie, and very persistent, but it’s not accurate.  It can certainly feel like you’re eating less but still gaining weight.  But research shows metabolism doesn’t suddenly fall off a cliff as you enter the menopause transition.  Studies show it’s actually pretty stable, and while there might be a slight decrease in daily calorie burn, it’s part of the aging process, NOT related to perimenopause.  And I’m talking a drop of a few calories, negligible.

So what’s actually going on?  

You’re not going to like this, but with dropping estrogen, your body composition shifts, pulling fat to your middle while simultaneously losing lean body mass.  Meaning, even if your weight doesn’t change, it feels like it does when you have to go up a pant size thanks to the shift of fat to your middle and loss of muscle.  

But research shows women really do gain weight during perimenopause.  True.  The SWAN study found women gained an average of 5lbs over 4 years (2 before menopause, and 2 after).  What the SWAN study didn’t find was a change in metabolism.  

So what causes the weight gain?  Life.  Women tend to be in the peak of their career as they enter perimenopause, possibly still caring for kids AND now possibly caring for aging parents too.  Add to that, perimenopause symptoms like poor sleep, brain fog, hot flushes and maybe they’re not working out as much as they think (women are busy!).  Dropping estrogen can cause a decrease in energy and women turning to quick carbs like sugary foods can mean extra calories.  All this to say, the odds are stacked against women when it comes to maintaining their weight, perimenopause or not.  

Bottom line, your metabolism isn’t changing, but your body composition is.  So focus on nourishing foods and movement, but also cut yourself some slack, your body is just doing what it’s genetically coded to do.

Myth #2: “You have to cut carbs to survive menopause weight gain.”

This one is everywhere. Given the fact that it has been drilled into women’s heads that “carbs are the enemy”, they then tend to be the first thing women cut when weight loss is desired.  Plus, carbs get blamed for belly fat, insulin resistance, cravings, and “hormone imbalance.” Yes — cutting carbs often leads to quick scale changes, but that early drop is mostly water, not body fat.

In reality, carbohydrates are important sources of energy, and whole grains, fruits, vegetables, and dairy provide not only energy, but also:

• Fiber for gut health, blood sugar control, and keeping you fuller longer
• Vitamins and minerals for hormone support (as well as immune support)
• Positive effects on cholesterol levels (which can elevate during the menopause transition)

The goal isn’t eliminating carbs. It’s improving carbohydrate quality by choosing whole grains, fruits, and vegetables before refined grains and high sugar foods.

Myth #3: “You need protein, protein, and more protein.”

Similar to the “carbs are the enemy” mentality, protein is not exactly the “hero” in the story.  Protein is important for muscle synthesis, but MORE important is resistance (or strength) training.  You can eat all the protein you want, but unless you’re working your muscles, the protein isn’t going to do anything.  Since muscle loss happens during the menopause transition, it’s important to strength train to maintain muscle mass, and it is possible to even gain muscle.  For the record, muscle does not weigh less than fat, but it does take up less space, so your weight might stay the same, but you can drop inches.  Strength training is especially important during the menopause transition because muscle:

• Improves insulin sensitivity
• Supports bone density
• Protects metabolic health
• Helps redistribute body fat
  
  

So, while protein is important, it’s not going to do anything on its own.  Make sure you pair it with muscle building activities.

Myth #4: “Soy is bad for you and linked to cancer.”

There is a misconception out there surrounding soy, especially when it comes to breast cancer specifically.  The thought was that soy contains phytoestrogens, or plant estrogen, that mimic our hormone estrogen, but to a lesser extent.  Some thoughts were that getting too many phytoestrogens could be linked to certain cancers, thyroid issues, dementia, etc.  These claims are unsubstantiated, and in fact, there is a lot of research finding a benefit to soy consumption, or at the very least, a neutral effect.  So do not be afraid of soy, it can help with perimenopausal symptoms, and if it doesn’t, it’s still really nutritious. Soy is packed with:

• Protein (to pair with strength training)
• Unsaturated fats (to promote heart health)
• Fiber (for blood sugar stability and satiety)
• Calcium and magnesium (for bone health)

No need to be afraid of soy, in fact, women should be trying to make soy a part of their daily routine for the nutrients it has and possibly help with perimenopausal symptoms.  

Myth #5: “You can balance your hormones with this supplement or that specific food.”

Absolutely not.  Your endocrine system (multiple organs and over 50 hormones make up this system) is a complex one.  One food or supplement is not going to have much of an impact on it, if at all.   Hormone health is influenced by:

• Overall dietary pattern
• Fiber intake
• Protein adequacy
• Sleep quality
• Stress management
• Physical activity
  
  

So when it comes to hormone health, you need to eat well (a variety of nutritious foods), be physically active, stress less, sleep more (I know, I know, riiiiight).  One individual food or supplement is not going to help if you’re not doing the basics. We’re not aiming to balance our hormones, we’re looking to SUPPORT our hormones.

The Bigger Picture

The menopause transition is completely natural.  Women don’t have to fight to maintain a certain size or keep every symptom hidden.  Many women try to solve midlife body changes using strategies that worked in their 20s:

• Eating less
• Doing more cardio
• Cutting entire food groups

But midlife requires a different approach:

• Preserve muscle with resistance training
• Eat enough protein, carbs, and healthy fats
• Prioritize sleep and stress management
• Reduce unnecessary restriction of specific foods or food groups (balance is key)
• Don’t think one pill or drink or food is going to solve all your problems.

You don’t need extreme rules. You need updated research and tools.  If you’re navigating this phase or just about to enter it, and feeling frustrated or a little apprehensive, know this: your body isn’t failing, it’s adapting.  With the right strategy, you can support it instead of fighting it.

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.