Quick Guide: The Non-Diet Approach for Menopause
Menopause is a significant time of change for women, and it can be challenging to navigate all the physical and emotional changes that come with it. Many women turn to dieting and weight loss as a way to manage their symptoms, but research suggests that this approach may not be effective or sustainable. Dieting does not guarantee weight loss long term and often leads to more weight gain over time due to metabolism changes and higher sensitivity of the attention and reward centres of the brain in response to food. Instead, a non-diet approach to managing menopause can offer a more holistic and sustainable approach. In this Quick Guide, we will explore the non-diet approach to managing menopause and provide practical tips for implementing this approach in your life.
Understanding the non-diet approach
The non-diet approach is a way of approaching health and well-being that emphasises body acceptance, intuitive eating, and holistic self-care. Instead of focusing on weight loss, the non-diet approach encourages individuals to focus on overall health and well-being. This approach recognises that weight and health are not necessarily correlated and that dieting can be harmful to both physical and emotional health. The non-diet approach encourages individuals to be connected to, and eating according to hunger and satiety cues, whilst letting go of the idea of labelling foods as “good” or “bad”. All food is accepted and eaten without judgement with the intention of satisfying physical hunger. This is known as Intuitive Eating, something we are all born with but seem to lose as we get older.
Tips for implementing Intuitive Eating
Implementing the non-diet approach during menopause can help women manage their symptoms and improve their overall well-being. Here are some tips for including the non-diet approach:
- Practise intuitive eating: Intuitive eating is a way of eating that emphasises listening to your body’s signals of hunger and fullness and choosing foods that nourish and satisfy you. This approach can help women feel more in control of their eating and reduce the stress and guilt that can come with dieting.
- Focus on self-care: Self-care is essential during menopause, and it can take many forms. Prioritise activities that make you feel good, such as spending time in nature, practising yoga or meditation, or taking a relaxing bath.
- Embrace body acceptance: Menopause can lead to changes in body shape and size, but it’s essential to remember that bodies come in all shapes and sizes, and that’s okay. Focus on accepting and loving your body as it is and recognizing that your worth is not determined by your weight or appearance.
- Seek out support: Surround yourself with people who support your non-diet approach and can offer encouragement and guidance along the way. Seek out support groups or online communities that align with your values and goals.
Overcoming the common barriers
While the non-diet approach can be beneficial for managing menopause symptoms, it’s not always easy to implement. Here are some common barriers and tips for overcoming them:
- Dieting mentality: Many women have been conditioned to think that weight loss is the key to health and well-being. Challenge this mentality by recognising that diets don’t work and focusing instead on overall health and well-being.
- Fear of weight gain: Fear of weight gain can be a significant barrier to the non-diet approach. It’s important to recognize that weight changes are a natural part of menopause and that they do not necessarily indicate poor health. Focus on feeling good in your body rather than a specific number on the scale.
- Social pressures: Societal pressure to conform to beauty standards can be challenging to navigate, especially during menopause. Surround yourself with people who support your non-diet approach and focus on what feels good for you.
The non-diet approach to managing menopause can offer a more sustainable and holistic approach to health and well-being. By practising intuitive eating, focusing on self-care, embracing body acceptance, and seeking out support, you can navigate this transition with grace and resilience. Remember that your worth is not determined by your weight or appearance, and that true health and well-being come from within.
References:
1 Barraclough EM et al, Learning to eat intuitively: A qualitative exploration of the experience of mid-age women, Health Psych Open, Jan-Jun 2019: 1-8
https://journals.sagepub.com/doi/pdf/10.1177/2055102918824064
2 The Mindful Dietitian, The Non-Diet Approach….. So much more than just not dieting!, Susan Williams APD
https://www.themindfuldietitian.com.au/blog/the-non-diet-approachso-much-more-than-just-not-dieting
3 The Original Intuitive Eating Pros, The Difference Between Intuitive Eating and Mindful Eating, Evelyn Tribole
