“I don’t understand why I am gaining weight despite eating the same amount of food and exercising even more. Is it because I’m in menopause?”
If this is a question that has crossed your mind, read on!
Menopause is a natural stage of life but can bring about unwelcome changes, physically, mentally and psychologically. In general, menopause can bring about weight changes due to a combination of hormonal, metabolic, and lifestyle factors. In this article, we delve into the causes behind weight changes in menopause and the steps that you can take to mitigate weight gain.
Why does menopause bring about weight changes?
Hormonal Changes
A decline in estrogen levels, along with aging, can result in metabolic changes and a change in fat distribution and composition in the body. The fat redistribution that occurs often causes weight to accumulate around the abdomen (visceral fat). Visceral fat results in greater insulin resistance and increases the risk of metabolic health complications like type 2 diabetes, high cholesterol levels and heart disease.
Slower Metabolism
Lifestyle Factors
Changes in physical activity levels and dietary habits can contribute to weight gain. Sleep disturbances, which are common during menopause, due to hot flashes and night sweats, may disrupt hunger-regulating hormones and lead to higher cortisol (a stress hormone) levels. This can increase hunger and cravings, particularly for high-calorie foods.
Insulin Sensitivity
A decrease in estrogen can impair insulin sensitivity, making it harder for the body to regulate blood sugar, which can contribute to weight gain and the development of type 2 diabetes.
Is there a way to manage my weight during this stage of life?
Dietary Adjustments
- Focus on Nutrient-Dense Foods: Incorporate whole grains, lean proteins, healthy fats (like those from nuts, seeds, and avocados), and plenty of fruits and vegetables.
- Limit Processed Foods and Added Sugars: These contribute to insulin spikes and excess calorie intake.
- Consider Portion Control: Smaller, balanced meals throughout the day can help manage hunger and stabilize blood sugars.
- Hydration: Staying well-hydrated can help regulate appetite and support overall health.
Regular Physical Activity
- Strength Training: Helps maintain or build muscle mass, boosting metabolism.
- Aerobic Exercise: Activities like walking, swimming, or cycling support cardiovascular health and calorie burn.
- Flexibility and Balance: Yoga or Pilates can help reduce stress and improve overall well-being.
Stress Management
- Practice relaxation techniques such as mindfulness, meditation, or deep breathing to lower cortisol levels.
Improve Sleep Quality
- Create a calming bedtime routine, avoid screens before bed, and maintain a consistent sleep schedule.
Seek Professional Support
- A healthcare provider can help tailor a plan to your individual needs during this stage of life. Hormone therapy may also be an option for some women to address significant hormonal shifts.
Weight changes during menopause are common, but with consistent lifestyle changes, it’s possible to maintain a healthy weight and feel your best during this stage of life. Consulting an endocrinologist can help you get a personalised treatment plan that works for you.