Menopause and weight gain

May 07, 2024Madequa Health0 comments

During postmenopause, one of the most common changes is weight gain, which can be a cause for concern for many women. Why does weight gain occur?

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Menopause is a natural stage in a woman's life that usually brings with it a series of hormonal changes. One of the most common changes is weight gain , which can be a cause for concern for many women.

Why do you gain weight?

Weight gain during menopause can be due to several factors. One of the main ones is the change in hormone levels, especially a decrease in estrogen levels. This hormonal decrease can lead to a redistribution of body fat and a decrease in the basal metabolic rate, which can make it more difficult for women to maintain their previous weight.

Is it common to gain weight during menopause?

Yes, it is common for women to experience weight gain during menopause.

Weight gain often begins a few years before menopause, during the period known as perimenopause. According to studies, many women experience a weight gain of about 2 to 5 kilograms during the menopausal transition.

What are the main problems with gaining weight at this stage?

Weight gain during menopause not only affects physical appearance, but can also bring with it other discomforts , such as:

Difficulty sleeping
Fatigue
Joint pain
Depression
Increased risk of cardiovascular disease
Increased risk of type 2 diabetes
Osteoporosis

Areas where more fat accumulates

During menopause, many women experience a redistribution of body fat, with more fat accumulating in the abdomen rather than the hips and thighs. This abdominal fat distribution is associated with an increased risk of cardiovascular disease and type 2 diabetes.

Interesting facts about weight gain, age and women:

As women age, they tend to lose muscle mass , which can also contribute to weight gain since muscle is one of our body's main energy consumers.
Women who have a family history of obesity are at higher risk of gaining weight during menopause.
Women who smoke or have a sedentary lifestyle are also at higher risk of gaining weight during menopause.

What are the risks of gaining weight?

Weight gain during menopause can increase your risk of developing a number of health problems such as:

Type 2 Diabetes
Cardiovascular diseases
High blood pressure
High cholesterol
Osteoporosis

When does weight gain stop during menopause?

There is no specific time when women stop gaining weight during menopause, as this can vary from one individual to another. However, many women find that weight gain levels off once they have completed the transition to menopause. It all depends on the lifestyle and habit changes that are adopted based on the new requirements of the body.

Best supplementation for weight gain during menopause?

It is important to consult with a physician or dietitian before beginning any supplementation during menopause. Some supplements that have been researched in relation to weight management during menopause include:

Vitamin D: Vitamin D is involved in regulating calcium metabolism and can therefore help prevent bone loss.
Omega-3: Omega-3 fatty acids help reduce inflammation and improve heart health.
Conjugated linoleic acid (CLA) : helps transport and break down fats.
Berberine : helps control blood sugar and cholesterol levels.
Curcumin : helps control sugar levels.
Fucoxanthin : helps control blood triglyceride levels.

However, results are mixed and may vary by individual.

It is important to consult with a doctor before taking any supplements, as they may interact with other medications you are taking.

General recommendations

Lifestyle plays a key role in weight gain during menopause.

Maintain a healthy diet: Eat plenty of fruits and vegetables, protein and whole grains, and limit saturated and trans fats, sugar and processed foods.

Exercise regularly: Lack of physical activity and a sedentary lifestyle can contribute to weight gain and muscle loss, which in turn decreases metabolic rate. Maintaining an active daily routine by prioritizing walking, climbing stairs, and strength training can help maintain a healthy weight and improve overall health during menopause. Get at least 30 minutes of moderate physical activity most days of the week.

Get enough sleep: Most adults need about 7-8 hours of sleep per night.

Managing stress: Stress can contribute to weight gain due to the effect of cortisol, so it is important to find healthy ways to manage stress, such as yoga, meditation, craft activities or reading.

Talk to a doctor: If you have trouble controlling your weight during menopause, talk to your doctor.

Remember:

Menopause is a natural stage in a woman's life and there is no need to feel ashamed of weight gain. However, it is important to maintain a healthy lifestyle to reduce the risk of disease and improve your quality of life.

References:

Caballero, M. G., Anekwe, C., Washington, K., Akam, E. Y., Wang, E., & Stanford, F. C. (2021). Weight regulation in menopause. Menopause (New York, New York), 28 (8), 960–965. https://doi.org/10.1097/GME.0000000000001792