Menopause is a natural phase of life, but it can bring a wide range of changes that affect both body and mind. Many women notice shifts in weight, body composition, sleep, and energy levels during this time. These changes can feel frustrating, but the good news is that there are effective tools and strategies to help you navigate this stage of life.

One option you may have heard about is Wegovy, a treatment designed to support long-term weight management. While it isn’t a therapy for hormonal symptoms themselves, it can be a valuable aid for addressing weight-related challenges that often accompany menopause.

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What is Menopause?

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Menopause usually takes place between ages 45–55 and is defined by going 12 months without a period. The transition leading up to it, called perimenopause, is when most symptoms appear due to fluctuating and declining oestrogen levels.

Typical symptoms can include:

• Changes in menstrual cycle
• Hot flushes or night sweats
• Mood swings or anxiety
• Weight gain, particularly around the middle
• Higher cholesterol levels
• Reduced bone density and muscle mass

These shifts are linked to hormonal changes, but lifestyle choices, nutrition, and medical support can make a significant difference.

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Why weight gain happens during Menopause

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One of the most common frustrations during midlife is weight creeping on — often around the abdomen. This isn’t just about appearance: excess weight in this area increases risks of type 2 diabetes and cardiovascular disease.

A drop in oestrogen plays a role, but so does the gradual decline in muscle mass, which lowers metabolism. The combination makes it harder to maintain the same body composition, even with similar eating habits.

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Where Wegovy fits in

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‍In clinical studies, people using Wegovy achieved an average weight loss of around 14.9% of their body weight when combined with lifestyle changes. For many women, this level of reduction can translate into better mobility, improved energy, and greater confidence.

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How to manage weight & wellbeing during Menopause

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1. Boost Protein Intake

Aim to include a good source of protein at each meal (such as lean poultry, fish, beans, tofu, eggs, dairy or soya alternatives) to preserve muscle and support satiety during Menopause.

2. Strengthen Muscles

Resistance exercises during menopause, whether weights, Pilates, or bodyweight training, help offset natural muscle loss and keep metabolism more active.

3. Balance Your Plate

‍A practical approach is to fill:

• Half your plate with non-starchy vegetables or salad
• A quarter with lean protein
• A quarter with wholegrain or high-fibre carbs
• Add a small portion of healthy fats (nuts, seeds, olive oil)

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4. Keep Moving

Regular activity during menopause, even brisk walking for 30 minutes most days, benefits weight, mood, and cardiovascular health.

5. Protect Bone Health‍

Calcium and vitamin D are vital as bone strength declines in your menopause. Aim for calcium-rich foods daily and consider a vitamin D supplement in the darker months.

6. Looking After Your Heart

With declining oestrogen, women lose some natural protection against heart disease. Supporting cardiovascular health becomes even more important:

• Swap saturated fats (butter, processed meats) for heart-healthy fats (avocado, nuts, olive oil)
• Include oily fish such as salmon or sardines weekly for omega-3s
• Choose fibre-rich foods like oats, beans, and whole grains to help manage cholesterol

7. Staying Hydrated

Hot flushes and night sweats can be intensified if you’re dehydrated. Helpful tips include:

• Aim for 2–3 litres of fluid daily.
• Limit excess caffeine and alcohol, which may trigger symptoms.
• Add water-rich fruits and vegetables like melon, cucumber, and oranges.

8. Supplements & Alternatives

• Vitamin D – essential for bone health, especially in climates with limited sunlight.
• Calcium – aim for dietary sources first, then consider supplementation if intake is low.
• Soy-based foods (phytoestrogens) – may help reduce hot flushes for some, though not suitable for women with a history of oestrogen-sensitive cancers.

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How can Wegovy help during menopause

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Although Wegovy doesn’t alter hormone levels, the weight reduction it promotes can have knock-on benefits:

• Improved sleep quality - carrying less weight may ease sleep-disordered breathing and night-time discomfort.
• Better mood and focus - weight stability and improved blood glucose control may help with brain fog and irritability.
• Enhanced quality of life - losing excess weight often leads to more energy and confidence.

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Safety of Wegovy during menopause

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Wegovy is generally well tolerated, but as with all medications, side effects are possible. The most common are digestive, such as nausea or constipation. More rarely, pancreatitis and gallbladder issues can occur.

At Phlo Clinic, our team reviews your medical history and monitors your progress to make sure Wegovy is safe and effective for you.

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Key Points to Remember

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• Menopause brings hormonal changes, but lifestyle and medical support can ease the transition.
• Wegovy can help reduce weight gain that often occurs during midlife.
• Protein intake and resistance training are key for preserving muscle.
• Heart, bone, and hydration strategies remain central to long-term health.
• Small, steady changes add up to meaningful improvements in quality of life.

Menopause doesn’t have to mean feeling out of control of your health. With the right balance of lifestyle, nutrition, and support from tools like Wegovy, it’s possible to thrive in this new stage of life.

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Reference

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Wilding, J. P. H., Batterham, R. L., Calanna, S., Davies, M., Van Gaal, L. F., Lingvay, I., McGowan, B. M., Rosenstock, J., Tran, M. T. D., Wadden, T. A., Wharton, S., Yokote, K., Zeuthen, N., Kushner, R. F., & STEP 1 Study Group (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. The New England journal of medicine, 384(11), 989–1002. https://doi.org/10.1056/NEJMoa2032183