Have you ever noticed how the moment women approach menopause, the first advice they almost always hear is about dieting? It’s like clockwork — weight gain during perimenopause becomes a 'problem' to fix, often overshadowing the very complex hormonal changes that are happening inside the body. Cole Kazdin’s revealing essay in TIME magazine, “Why Does Menopause Treatment Always Include a Diet?” really lays bare how diet culture infiltrates this pivotal time in women's lives, often with unintended negative consequences. You can read the full article here. But why does this happen, and what can women do to reclaim control over their health during menopause without falling into harmful diet traps? Let’s dig in.

The Weight Gain Stigma: More Than Just a Number on the Scale

Weight gain is indeed one of the earliest and most noticeable symptoms of perimenopause. But framing it solely as “something to fix” is problematic. As Kazdin points out, this mindset feeds into a toxic diet culture that already pressures women about their bodies, often leading to disordered eating and emotional distress.

Here’s the truth: hormonal shifts, decreased metabolism, and changes in body composition during menopause are natural biological processes. They aren’t a moral failure or a lack of discipline. Yet, traditional menopause advice often ignores this nuance and instead zeroes in on calorie counting or restrictive diets.

Why Dieting During Menopause Can Backfire

Restrictive diets can exacerbate stress and hormonal imbalances — the very issues women are trying to manage. Chronic stress raises cortisol levels, which may contribute to stubborn belly fat and interfere with fertility and overall wellness. Additionally, disordered eating patterns can disrupt menstrual cycles and hormonal signaling, potentially complicating conception efforts or hormonal therapies.

So, what’s a woman to do when she’s navigating menopause and possibly thinking about conception later in life?

A Holistic Approach to Hormonal Health During Menopause

The key is to shift focus from “dieting” to nourishing and supporting your body:

• Emphasize whole, unprocessed foods: Nutrient dense choices support hormone production and energy levels.
• Balance macronutrients: A good mix of healthy fats, quality protein, and complex carbohydrates helps stabilize blood sugar.
• Mind your micronutrients: Vitamins D, B-complex, magnesium, and omega-3 fatty acids are critical during menopause.
• Incorporate gentle movement: Exercise like walking, yoga, or stretching improves circulation and mood.
• Prioritize stress management: Mindfulness techniques or meditation lower cortisol and restore balance.

What This Means for Your Journey to Parenthood

If you’re considering pregnancy during or after menopause transition, it’s crucial to empower your body with more than just “diet rules.” For many, choosing to conceive at home with supportive tools and knowledge about fertility can be a freeing experience.

This is where innovations like the BabyMaker at-home insemination kit come into play — they offer a discreet, user-friendly, and scientifically designed way to pursue conception without the pressures or costs associated with clinical settings. MakeAMom’s kits acknowledge the diversity of women’s bodies and needs, including those with sensitivities or challenges like vaginismus, helping more people take control of their fertility journey with dignity and care.

Breaking Free From the Diet Culture Trap

We must challenge the ingrained idea that menopause is a time to