Q&A with Dr Reena Virdi (General Practitioner and Well Women Clinic GP).

Welcome to our first doctor’s Q&A corner!
We’re thrilled to launch this brand-new section, featuring insights from Dr. Virdi.

Got general questions about perimenopause or menopause symptoms, management tips, or lifestyle advice? Fire them our way, so Dr. Virdi can share advice that helps everyone. Submit yours for the next edition!

Question: "I’ve been noticing some weight gain lately as I approach menopause...will this happen to everyone, and is it unavoidable, or can I prevent it through diet, exercise, or other changes? What advice do you have for managing my weight during this time?"

Dr Virdi: "Weight gain is a very important topic during perimenopause and menopause, as for some women it can have a significant impact on both physical and emotional wellbeing. It is completely normal for weight to change during this stage of life. One of the main reasons is a slowing metabolic rate, which leads to a reduction in muscle mass and an increase in fat mass. This can feel extremely disheartening, particularly when weight settles in less desirable areas such as the abdomen and hips.

Many women tell me that nothing in their lifestyle has changed — they are still exercising and eating well — yet the weight continues to increase. The first and most important message is that this is not entirely your fault. Hormonal changes play a major role. That said, there are still many things that can be worked on to help manage weight effectively.

Diet is key. A balanced, proportionate diet that is higher in protein can help preserve and build muscle mass, alongside plenty of fruit and vegetables, adequate hydration, and a reduction in refined carbohydrates and processed foods where possible.

Exercise is another crucial area, and one that many women are unsure how to approach. Cardiovascular activities such as walking, cycling, swimming, or running are excellent for heart health, fitness and calorie burning. However, the most important type of exercise during menopause is resistance or weight training. This helps rebuild muscle, increase metabolic rate, and shift body composition from fat back towards muscle. An added benefit is improved bone health, which becomes increasingly important as we age.

For some women, and where appropriate and affordable, weight-loss injections may be an option for short-term support. These are usually accessed through private clinics and should be considered through a clinician.

Finally, if your BMI (body mass index, calculated using height and weight) is under 25, there is generally no need to focus on weight loss. Instead, the priority should be maintaining strength, mobility and overall health. No matter your age — whether in your 40s, 50s, 60s or even 70s — it is never too late to start. Joining a gym can be a great step, and staff are usually more than happy to help you get started safely and confidently".