Perimenopause is a phase before menopause, which usually affects women in their 40s. During this time, many women notice unexplained weight gain which could be frustrating. Here are some reasons it happens and how to manage it.

Why Weight Gain Happens During Perimenopause

One of the reasons weight gain happens during perimenopause is change in the hormones. Levels of estrogen reduce, affecting how the body regulates metabolism. Studies show that while menopause itself does not cause weight gain, they are linked to increased body fat.

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Lower estrogen causes hunger and fullness hormones . This makes women feel hungry after meals. As a result, calorie intake may increase without a person knowing.

Aging also plays an important role. The body muscle mass naturally reduces with age. Without making the right adjustments in daily activity and nutrition,  weight gain happens.

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Another factor during Perimenopause is sleep stress. Sleeping disorders affect hormones that control appetite. Experts note that many women gain weight during this time, though experiences are different.

How to Keep Perimenopausal Weight Gain in Check

1. Practice Strength Training

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Building muscle becomes important during perimenopause. Muscle helps maintain metabolism and improves glucose usage. Health experts recommend combining aerobic exercise with various muscle activities.

Read Also: Does Creatine Work for Weight Loss?

2. Take Balanced Diet Meals 

Instead of  dieting, experts encourage eating food rich in vegetables, whole grains, and lean protein. Adequate protein intake helps preserve muscle and supports fullness. Calorie reduction can slow metabolism and make weight management harder.

3. Sleep

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Getting the required sleep everyday goes a long way to improve your health. Everything doesn’t have to be work or movies, sleeping 7-8 hours daily is recommended. Poor sleep can cause weight gain. It’s advisable to sleep early  and avoid sleep disruptions to stabilize appetite.

4. Avoid Stress 

Chronic stress raises cortisol levels, which promotes fat storage around the abdomen. Regular movement and relaxation practices can help support overall wellbeing.

5. Speak to a Professional

For some women, talking with a health professional helps manage symptoms. With their experience and knowledge, these experts can provide insights on how to manage this phase. .

Perimenopausal weight gain is real, but the above-mentioned tips help. Exercise, eat well and get enough sleep to maintain a healthy weight.

Lupita Nyong’o has spoken out about her struggle with uterine fibroids. She hopes her experience will encourage women to pay attention to their bodies. She revealed how many fibroids over the years. The Oscar winner said she has carried 77 uterine fibroids, and 25 were removed through surgery.

Fibroids are non-cancerous growths found around the uterus.They are common and affect millions of women worldwide. Studies suggest that 80% of women may develop fibroids during their childbearing years.

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Nyong’o said she ignored the symptoms for years because she thought it was part of being a woman. She advises women to talk to a professional when they notice reproductive health issues.

Here are four warning signs women should watch out for.

Heavy Menstrual Bleeding

One of the common signs of fibroids is heavy menstrual bleeding. This includes having periods that last longer than usual.

Nyong’o has spoken about experiencing heavy bleeding due to fibroids. Experts say if your period is heavy, consult a doctor.

Persistent Pelvic Pain

Another warning sign is abnormal pain in the pelvic area. Fibroids can grow large and press against nearby organs causing discomfort.

Some women describe this as a feeling of heaviness in the lower abdomen. Others experience sharp pain during their period.

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Nyong’o shared that pain was one of the symptoms she lived with for years before she understood the cause.

Read Also: Natural Ways to Manage Endometriosis Symptoms

Frequent Urination

Large fibroids press on the bladder, causing frequent urination. This symptom is mistaken for a urinary issue. However, if frequent urination occurs along with other symptoms, it could be due to fibroids. Experts believe this happens when fibroids take up space in the pelvic area

Abdominal Swelling

Some fibroids cause swelling in the abdomen. In certain cases, the stomach appears bloated. This swelling is mistaken for weight gain. Fibroid sizes vary based on several factors.

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Nyong’o uses her platform to talk about fibroids and encourage women to be vigilant and any reproductive health issues should not be ignored.

Fiber supplements are increasingly recognized for their potential to aid weight management and contribute to cognitive health. While not a replacement for a balanced diet or medical guidance, research indicates that specific fibers, particularly soluble and prebiotic types, can influence appetite, metabolism, and gut-brain communication.

Dietary fiber is a carbohydrate the body cannot fully digest. Soluble fibers, including psyllium, inulin, and beta-glucans, absorb water in the gut, slow digestion, and help create a sense of fullness. Insoluble fibers support regular bowel movements and overall digestive function. Introducing fiber supplements can help supplement dietary intake, particularly when daily fiber consumption is low.

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Clinical studies show measurable effects on weight management. In a randomized trial, participants taking a multi-fiber supplement, containing glucomannan, psyllium, inulin, and apple fiber, experienced greater reductions in body weight, body mass index, and visceral fat than those taking a placebo. Improvements in inflammatory markers were also observed. Other trials demonstrated that supplementing 5–7 grams of fiber daily alongside a reduced-calorie diet enhanced weight loss compared with diet alone, likely due to increased satiety and slower gastric emptying.

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Emerging research also links fiber intake to cognitive outcomes. Observational studies show that higher total fiber intake correlates with better performance on memory and processing-speed tests in older adults. Some trials with prebiotic fibers, such as inulin and fructo-oligosaccharides, found that participants over 60 experienced improvements in memory tests and gut microbiome composition after 12 weeks of supplementation. These findings suggest that fiber’s effects on inflammation, blood sugar stability, and gut bacteria may contribute to brain health, although more research is needed to establish causation.

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Certain fiber supplements have the strongest evidence base. Psyllium husk is well-documented for weight management and cholesterol regulation. Glucomannan is valued for its high viscosity and appetite-regulating properties. Inulin and fructo-oligosaccharides act as prebiotics, supporting beneficial gut bacteria and the gut-brain axis. Beta-glucans from oats or barley contribute soluble fiber that promotes fullness and metabolic regulation.

Practical considerations are important. Effective doses in studies typically range from several grams per day, and benefits are most pronounced when supplements complement a balanced diet. Sudden increases in fiber can cause bloating or gas, so gradual introduction with adequate water is recommended. Fiber supplements support dietary strategies, but they are not standalone solutions for weight loss or cognitive enhancement.

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In conclusion, fiber supplements, particularly soluble and prebiotic varieties, can enhance weight management efforts and support factors linked to cognitive function. They help regulate appetite, influence metabolic signals, and contribute to gut-brain interactions. While not a cure or replacement for healthy lifestyle practices, incorporating fiber supplements offers measurable benefits for metabolic and brain health.