Rabia Mayet

04 June 2025

4-minute read

In the final segment of a 3-part series on menopause and perimenopause, Radio Islam presenter Faaiza Munshi spoke to registered dietician Qudsiya Kassim on the aspect of managing weight gain through nutrition.

Noticing the number of women who struggle with losing weight and thus becoming misunderstood and unsupported, Qudsiya decided to focus on women’s health and weight management, helping women navigate this process with confidence and control.

At the onset of menopause, “hormones definitely play a role” in weight changes, affirms Qudsiya. As oestrogen production decreases and insulin levels increase, the body automatically begins to store fat, particularly around the abdominal region. This combined with mood swings that reduce physical activity, sleep disturbances, cultural norms that accept women putting on weight after childbirth, and stress, all contribute to weight gain.

Metabolism is the process where the body converts food and drink to energy to support vital functions like breathing, movement and growth. Metabolism slows with age as we tend to lose muscle mass, so the body becomes more efficient at storing energy in the form of fat. Good fats like avocado, nuts, seeds, olive oil in its raw form, and nut butters keep you fuller for longer, prevent blood glucose spikes, and speed up metabolism.

From a nutritional standpoint, Qudsiya says that Muslim females entering menopause and dealing with weight gain make the following mistakes:

• Listening to advice from friends and relatives instead of professionals
• Following food and weight-loss trends
• Cutting down on meals in the hope to lose weight whereas this slows metabolism entirely
• Omitting carbohydrates completely instead of switching to low GI carbs like sourdough, sweet potato, and high-fibre foods
• Not prioritising protein which causes a loss of muscle mass
• Not eating enough fibre-rich foods like fruits, vegetables, and legumes
• Not reducing high GI and sugary foods, and
• Not keeping hydrated.

Intermittent fasting is “not a one size fits all,” Qudsiyya reiterates. While there are benefits, it should not be used to lose weight. If you feel faint, lethargic or tired all the time while doing intermittent fasting, this means that your blood sugar levels are not stable, and this can slow metabolism further.

Emotional eating and cravings are a sign that you are lacking certain nutrients in your body. Find the triggers that are sending you looking for unhealthy foods to snack on. Qudsiyya suggests journaling your cravings and keeping a check on your diet to keep your weight stable.

“A woman’s biggest enemy is another woman,” says Qudsiya. Women putting each other down, noticing weight gain, or asking insensitive questions like “are you pregnant?” can hurt a woman’s self-confidence. In such cases, a dietician alone is not sufficient – “it’s not just as simple as calories in, calories out,” says Qudsiya.  If you’re invited out, choose healthier options at the home of your host or at the restaurant you’re going to. “Don’t not eat or don’t starve yourself,” in social settings, she advises. When you’re full, take the leftovers as a takeaway.

To make nutrition work for you, try meal planning, getting help from a professional, or planning ahead. When you’re feeling frustrated, confused or overwhelmed navigating the transition into menopause, Qudsiya advises seeing a dietician or nutritionist. She will guide you to “understand your body’s needs, tailor your diet, and work with your lifestyle.”

Listen to the full interview here.