Everything You Need To Know About: "MENOPAUSAL WEIGHT GAIN"

Summer’s on its way and with people eager to go on a  sunny holiday by the beach, body image anxiety starts increasing. 

So let’s talk about weight gain. 

 

Why do we gain weight during menopause? 

Menopause represents a time of change for women. Physically and mentally. One of the most visually obvious changes is weight gain. This is one of the 25 symptoms of the menopause. 

The most commonplace that people notice weight gain is around the middle. There are so many words for it, thick in the middle, budge, muffin top. It seems that during menopause your fat storage is all-around your belly. It’s NOT an even distribution of fat. In other words, menopausal weight gain is just not fair.

Why do we gain weight?

Weight gain occurs before and during menopause partly because of a dramatic drop in estrogen levels, we’ll talk about that soon. On top of that, low-quality sleep, age-related reductions in metabolism, and muscle tone can contribute to this weight gain.

Mental symptoms such as anxiety and depression make it so much harder to get the motivation to exercise and eat well. And a glass of wine here and there seems to solve every kind of problem in the short-run(and it is a very big illusion).Alcohol and menopause do not mix...

How is estrogen involved in weight gain?

Estrogen, represents one of the primary sex hormones in females, and it has many different functions. It plays a role in:

• sex characteristics
• menstrual cycle regulation
• bone health maintenance
• regulating cholesterol levels

What happens then in menopause?

During menopause, estrogen levels dip a great amount. Low estrogen during menopause is not directly responsible for weight gain though, but it may lead to increases in total body fat and mostly abdominal fat. Doctors also associate excess weight during middle age with heart disease and type 2 diabetes. Loss of estrogen, in fact, has been associated with the development of cardiovascular diseases.

Our bodies are meant to work in harmony, so when one hormone goes missing, other things that might seem unrelated, tend to change.

Increase in body fat

Central distribution and accumulation of fat and insulin resistant state are important components of metabolic abnormalities that are related to coronary heart disease.(insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy) 

Oestrogen deficiency may affect cardiovascular disease risk by mediating changes in body fat distribution. Recent studies that use radiologic techniques such as DEXA to analyse body fat distribution, led to the conclusion that the menopause transition accelerates the selective deposition of intra-abdominal fat(here we go, the reason why we belly fat).

Many other studies also support that fat around the belly occurs with menopause. There are some inconsistencies among studies so we need more information to clearly establish the effects of menopause on abdominal body weight gain.

 

Other causes 

Natural aging processes

Weight gain during menopause is also due to regular aging processes and changes in lifestyle habits. It is pretty normal for your metabolism to slow down. As people age in fact, they tend to become less physically active. This leads to less muscle mass and more body fat.

Poor sleep

Doctors also associate menopause with poor sleep and I think most of them can agree. Poor sleep can be caused by having hot flashes or night sweats, anxiety, or anything else really.

Poor sleep quality can affect:

• appetite hormones
• body fat composition
• energy expenditure

Research links sleep deprivation with increasing weight gain. And that second‘midnight snack’ we take because we can’t sleep does not help!

What can you do to counteract weight gain?

Increase physical activity

Even if you feel very tired(which is pretty common during menopause), regular exercise is an excellent way to promote weight loss and overall physical health. Many people also experience decreases in muscle tone as they age, and this can cause weight gain. Exercise is a key way to build and maintain muscle thus preventing age-related muscle loss.

(you can always look out for our Workout Wednesday emails, that’s filled with various workouts we can do together)

Eating a healthy diet

Healthful, nutrient-dense foods should be the basis for all meals and snacks, especially during menopause. Empty calories should be avoided more than ever. A healthy diet should contain a variety of fruits and vegetables, whole grains, and lean sources of protein.

Making sleep a priority

Of course, if poor sleep can cause weight gain, let’s focus on getting a good night sleep.

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