I’m scared. And if you’re approaching the menopause (in your late 40s) you should be too – because weight gain in menopause is real and very hard to overcome.

I’ve just read an extract from a book called Why We Get Fat (And What To Do About It) by Gary Taubes, a renowned American author. I’ll paraphrase the part of the book that scared me.

In the 1970s a researcher called George Wade wanted to look at the relationship between sex hormones, weight and appetite. He removed the ovaries from rats – and the rats ate voraciously and quickly became obese. It made the rats stockpile fat because they didn’t have any oestrogen.

Oestrogen affects fat storage because it affects the operation of a hormone called LPL (lipoprotein lipase). What LPL does is pull fat from the bloodstream into any cell which has LPL attached.

Oestrogen stops LPL from working – the more oestrogen you have, the less fat you will absorb. But for women approaching menopause, when oestrogen levels drop, more fat is accumulated in your body – hence the weight gain.

Even if you’ve always been slim, the menopause can have dramatic effects, despite exercising just as much and eating exactly the same number of calories. So imagine what the menopause is like for people whose weight and eating has always been a challenge.

So if you’re approaching your mid 40s, take some evasive action NOW. Oestrogen also helps keep your metabolism revving along, so if you’re already feeling menopausal effects then you’re going to have to reduce your calorie intake and maybe even change your diet completely to keep stable, let alone lose weight!

However there are some things you can do to help. Boosting oestrogens naturally can be achieved through dietary changes and specific hormone modulating herbs. A diet rich in phytoestrogens can improve oestrogen levels, menopausal symptoms and help prevent menopausal weight gain.

What are phytoestrogens?

Phytoestrogens are plant-derived compounds that behave like oestrogens and are able to bind to oestrogen receptors.

Among the dietary sources of estrogens, the vast majority come from isoflavones. When it comes to natural herbal remedies to increase estrogen levels overall (the amount produced by the body plus plant sources), many if not most supplements use isoflavones.

The very best sources

  • Linseed – contains lignans which have powerful oestrogenic effects. Linseed is widely available in whole seeds and also ground powder, both of which can be blended into smoothies (finely-ground linseed might be better for this) or added to soups/casseroles and baked goods.
  • Soya beans – the second-best sources of phyto-oestrogens, particularly the whole beans before being processed. Good soy sources also include products made from soya beans eg tofu, soy sauce, tempeh.
  • Other good food sources of phyto-oestrogens are mung beans, black eye beans and kidney beans, especially sprouted versions; sesame seeds; and vegetables and herbs which are diet staples including broccoli, carrots, garlic, fennel, parsley and celery.

Herbs and roots

Some herbs and roots used in Chinese medicine and herbal remedies have oestrogen-mimicking effects in the body. They don’t themselves contain phytoestrogens but they contain compounds which have a similar effect. Here’s a list of those that might help against weight gain:

  • Ginseng –an adaptogen, it helps the body adapt to changing conditions.
  • Red Clover – contains isoflavones.
  • Chaste tree berry – Vitex-agnus-castus balances the ratio of oestrogen and progesterone.
  • Hops – The hops extract 8-PN has recently been identified as a potent phytoestrogen for alleviating symptoms related to the menopausal decline in estrogen levels.

If (like me) your weight seems to go up whatever you do and you seem to be able to put on weight just by looking at food now you’re older, well this is why. Hope it helps!