Women have very specific health concerns; unlike men, we are hormonally more complex. We have to learn how to maintain our health while under the influence of the (not always) gently shifting sands of fluctuating hormones. This delicate balancing act occurs single every day of our reproductive lives, and then continues into menopause.

In some respects, our hormones are our best friends: they keep us informed of how our body is coping with our diet, lifestyle and environment, by acting as an early warning system when things aren’t going well.

At some point between the ages of 45 and 55, we may find that, despite our best efforts, we slowly start to gain a few kilos.

This phenomenon, called ‘the middle aged spread’ is common, but not necessarily inevitable.

At perimenopause we produce fewer hormones in the ovaries but still continue to produce small amounts of oestrogen in our fat tissue. This causes us to become oestrogen dominant, which is what contributes to fat increase around the middle, bottom, thighs, and arms.

At the same time, our muscle mass starts to decline, which decreases our metabolic rate, and it’s usually the time of life when career and family commitments are at their highest, so stress and high cortisol levels also contribute to weight gain.

What you can do

You need to take a multi-pronged approach to weight management at this age and address all contributing factors simultaneously.

Exercise is crucial, so if you are not doing any weight-bearing exercise now is the time to start; focus on muscle development for best results.

Phytoestrogens, such as those found in flax seeds, bind to oestrogen receptors and moderate the body’s response to changing hormone levels. Add a couple of heaped tablespoons of freshly crushed flax seeds to food each day.

Ensure you have a good diet with the proper balance of protein, healthy fat and high fibre/low glycaemic index carbohydrates with each meal.

Support your adrenal function and nervous system with herbs such as rehmannia, licorice, passionflower and lemon balm.