Menopause and Weight Gain

The reality of menopause weight gain

As women get older, they may notice that staying at their usual weight becomes harder. Weight gain can start a few years before menopause, during the time known as perimenopause. The weight gain can continue well into menopause and after. Menopausal weight gain is common but it is possible to minimize the weight gain to maintain a healthy weight.

What causes menopause weight gain?

During the transition time before menopause, the supply of mature eggs in a woman's ovaries diminishes and ovulation becomes irregular. At the same time, the production of estrogen and progesterone decreases. It is the big drop in estrogen levels that causes most of the symptoms of menopause. The hormonal changes of menopause tend to make it more likely that women will gain weight around the abdomen, rather than the hips and thighs. But hormonal changes alone don't necessarily cause the weight gain. Instead, it's usually related to aging, as well as lifestyle and genetic factors. For example, muscle mass typically goes down with age, while fat increases. Losing muscle mass slows the rate at which the body uses calories. That rate is called metabolism. This process can make it more difficult to stay at a healthy weight. If you continue to eat as you always have and don't do more physical activity, you're likely to gain weight.

Most people become less active as they age. Paying attention to your activity and trying to move more may help keep you at a healthy weight. Genetic factors also might play a role in weight gain around menopause. If your parents or other close relatives carry extra weight around the abdomen, you probably will too. Other factors, such as eating a diet that isn't healthy and not getting enough sleep, might contribute to menopause weight gain. When people don't get enough sleep, they tend to snack more and eat and drink more calories.

How risky is this weight gain?

Menopause weight gain can have serious effects on your health. Extra weight, especially around your midsection, increases your risk of many health issues, including:

• Breathing problems.

• Heart and blood vessel disease.

• Type 2 diabetes.

Extra weight also raises your risk of some kinds of cancer, including breast, colon and endometrial cancers.

What methods are effective for dealing with menopausal weight gain?

• Move more. Physical activity, including aerobic exercise and strength training, may help you lose extra pounds and stay at a healthy weight. As you gain muscle, your body burns calories better, which makes it easier to control your weight.

In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies. Moving more also may help you sleep better. That can make it easier to exercise more.

• Eat less. To keep your current weight, you might need fewer calories a day during your 50s than you did during your 30s and 40s. Losing weight might mean taking in even fewer calories. You can do this by choosing healthier foods like whole grains, fruits and vegetables. Avoid processed foods and include foods with more fiber.

• Limit alcohol. Alcoholic beverages add extra calories to your diet and raise the risk of gaining weight.

Does hormone therapy help to lessen weight gain?

Hormone therapy may help redistribute the fat that accumulates around the center of the body or abdomen. That type of fat is called visceral fat. Hormone therapy may help you manage your weight by improving sleep, which can lead to healthier lifestyle changes.

If you need assistance with managing weight gain due to hormonal changes during menopause, we can help. Give us a call to schedule a consultation today.