You Are Not Just Getting Old: Overcome Fatigue, Bloating, Brain Fog and Weight Gain
Fatigue, brain fog, bloating, weight gain, HOT flashes, night sweats, belly fat, mood swings, decreased sex drive, oh my! Sounds like an Emmy award-winning horror movie and yet, we as women are taught that we are just supposed to tolerate these symptoms around perimenopause and menopause, because they are a “normal” part of the aging process.
The Struggle
Have you ever walked out of a medical visit feeling unheard, lost and frustrated? Well, so have I and I am here to tell you first hand that you do not have to just settle. While fatigue, bloating, brain fog and weight gain may be common, they are not “normal” and there are steps you can take to feel better. Simple changes can make tremendous impact. Are you ready to take action? Let’s dive in.
Old Myths
For generations, hormone changes and menopause have been a symbol of aging, loss of femininity, loss of identity and loss of value. I actually just cringed writing that! Yikes! It’s time to change this narrative and debunk these old myths. We are entering the best years of our lives. We don’t have to settle. We are not just getting old. We can stand up and take action. As your body transitions, this is the perfect opportunity to focus on your holistic health and well-being and make changes that your body needs and wants, at this new stage of life.
Goodbye Fatigue, Bloating, Brain Fog & Weight Gain
On my 49th birthday, I made a decision that being postmenopausal was not going to define me. It was not going to own me or tell me that I should just get used to feeling this way & that I was just getting old. I made a firm decision & commitment to myself that I was going to be the fittest, healthiest, happiest, most content & most successful in my career by my 50th birthday and I was going to do this without being on a crazy diet or workout plan and without being in hustle and grind. This decision was certain, I could see myself doing it and nothing or no one was going to get in my way.
I am going to share with you some science-based habits that I use with myself & my clients to resolve fatigue, bloating, brain fog and weight gain.
Science-Based Habits to Combat Fatigue, Bloating, Brain Fog, and Weight Gain During Perimenopause & Menopause
First Up: FOOD! Habits to Improve Fatigue, Bloating, Brain Fog & Weight Gain
If you are like most people, you probably get so confused on what to eat, especially with all the conflicting information out there. Being Board Certified in Holistic Nutrition, I am not a fan of long-term restrictive diets, even though I do use food elimination diets in my practice, for a short amount of time. Good nutrition is a lifestyle, not a diet and sustainability is the key. The most recent research shows that eating clean & healthy most of the time(80%) leads to long lasting change.
As we go through hormone changes, our gut microbiome diversity decreases. It is important to make sure we don’t just feed ourselves, we need to feed our good gut bacteria too.
Non-negotiable Habits:
- Sit down, relax & chew
- Eat organic whenever possible
- Eat a rainbow of colorful food every day
- Don’t skimp on protein
- Eat Cold Water Fish at least twice weekly
- Eat fiber; a combination of soluble(for you) and insoluble(for your gut microbes)
- Hydrate with water and electrolytes
- Minimize alcohol
Next: Exercise/Movement and Fueling for Maximum Benefit
I recognized that I could not treat my 49-year-old body the same as I did my 20s and I did not have time to train hours every day. I have always preferred weight & resistance exercise, although I have also competed in many endurance events. The question remained, “what does my body want now?” I took a dive into the research from leading experts and was ecstatic to find that women in perimenopause, menopause and postmenopause need to lift heavy. YAY!!! The goal is to evoke a response to build lean mass(muscle) and maintain & build bone density.
Here are the cliff notes for exercise and fueling pre/post workouts:
- First and foremost, if you are new to lifting, learn to move first, before adding weight.
- Lift heavy at least three days per week; You are aiming for muscle failure.
- Eat 20-40gm of protein within 45 minutes of the workout.
- You can do intense cardio, one time per week, otherwise limit cardio classes.
- Fasted exercise is not ideal, as it stresses the body too much.
Finally: Take Time to Breathe, Rest, and Prioritize Sleep
Women are often so busy that they forget to breathe, let alone give themselves time to rest. One of my main focuses is to move from a “human doing” to a “human being”. There is no honor badge or prize given out for whoever sleeps the least. Instead, this will only cause more fatigue, brain fog, bloating and weight gain.
Goals:
- Get 7-8 hours of sleep per night.
- Take nice, slow belly breaths throughout the day.
- Avoid eating 2-3 hours before bed
- Avoid caffeine in the late afternoon
- Journal
- Practice Gratitude
- Don’t sweat the small stuff
Of course, there are many, many other things that may need to be addressed such as gut health, thyroid, adrenal function, environmental toxins, etc., although it is best to start with the basics first. If you find yourself struggling, I would love to chat and discuss the work that we can do together.
A final question for you: Are you willing to settle with fatigue, bloating, brain fog and weight gain or are you ready to take action & redefine who you want to be and how you want to feel in this decade of your life?
About the Author
Name: Heather Hanson
Professional Title: Founder
Bio: Heather Hanson, the “Gut Health Paramedic,” is the creator of the Digestive CPR Framework. With 26 years in healthcare, she helps leaders conquer bloating, fatigue, brain fog, and weight gain through digestive health, hormone balance, and mindset shifts, empowering them to transition from surviving to thriving.
Website: flourishnutritionaltherapy.com
Social Media Handle:
