Menopause usually occurs around the age of 50 and perimenopause is the 5-10 years leading up to the last menstrual cycle. One of the menopause transitional symptoms is the change in weight.
What is Menopause?
Perimenopausal
Menopause symptoms can last for 5-10 years and those years are referred to perimenopause. Symptoms of perimenopause usually start in women around the age of 40.
Perimenopause takes place as the ovaries start to run out of eggs. Hormone levels change in the body which can contribute to symptoms too. Most women get some physical or emotional perimenopausal symptoms. During this time the most common symptom is irregular periods, it can come more or less often or be longer or shorter than usual, or lighter or heavier. Although women have irregular cycles, and it’s the end of their reproductive years, pregnancy can still occur and contraception would be required.
Menopause
Menopause is when a woman has her final menstrual period and has no periods of 12 months consecutively. Symptoms commonly experienced are hot flushes, night sweats, sleeping difficulties, aches and pain, dryness, vaginal dryness, loss of sex drive, mood, and weight changes. Some women also have unwanted hair growth or thinning of hair.
Menopause symptoms are caused by a hormonal imbalance between the age of 40 and 50, 51 being the age women reach menopause. This stage is a high-risk time for women to gain weight, usually due to hormonal shifts and lifestyle factors.
What causes weight gain during menopause?
The weight gain is the worst during the perimenopause phase where you may still have a menstrual period and symptoms like hot flushes, mood swings, and weight gain. Due to the fluctuations in the amount of hormones can result in rapid weight gain.
The decrease in oestrogen and progesterone, along with age and lifestyle factors can trigger metabolic changes in the body. The reduction in muscle mass can result in fewer calories burned. The lack of sleep, a healthy lifestyle, and genetics in general can play a role in accumulating fat.
Age changes
As we age, we naturally tend to gain weight due to a decrease in muscle mass, slowing down of metabolism, and changes in dietary habits.
Hormonal changes
Although the changes in hormones don’t cause weight gain however they can influence where the fat is stored in the body. Low oestrogen levels can cause the fat to move from the hips and thighs to the abdomen leading to increased fat in post-menopausal women.
Lifestyle changes
To maintain a healthy weight, lifestyle choices, and healthy habits are crucial.
- Physical activity: As we age our joints may ache and physical activity may not be high on priority list.
- Sleep: Inadequate sleep or low sleep quality is linked with weight gain as it can lead to increased hunger and unhealthy food choices.
- Alcohol: Consumption of alcohol can also contribute to weight gain and worsen menopausal symptoms.
- Emotions: During menopause, mood swings and emotional distress are often experienced. This can lead to emotional eating and hinder weight loss.
Post-menopausal health risks relating to excess weight
Increased risk of heart disease, type 2 diabetes, and breast cancer are some of the health risks associated with abdominal fat. In menopause, the increased changes of visceral fat is linked to dementia and worsening of menopausal symptoms.
How to prevent Menopause weight gain?
Menopause is a natural process of the body but certain steps can be taken to reduce weight gain and the health risks associated.
Focus on a healthy diet – Women should reduce sugar intake, prioritize protein and increase fibre consumption. Be mindful of eating and hydrating regularly.
Engage in regular physical activity – Women should aim to combine moderate cardio and strength training and aim for at least 120 minutes of activity.
Address lifestyle factors – Women should aim to improve sleep quality by sleeping 7-8 hours per night. A disturbed sleep doesn’t only affect energy levels but also increases appetite, and disrupts hormones leading to weight gain. Managing stress by performing activities like yoga, or meditation can help regulate hormones and prevent emotional eating.
Treatment options for menopause weight gain
Menopausal symptoms can impact your quality of life making it challenging to maintain a healthy lifestyle. Women can discuss with their doctor which medication is best suited for them.
Weight loss medications may be appropriate if body mass index (BMI) is greater than 30 or 27 with a medical condition. Females can further consult their doctor, a registered dietitian, or a physical instructor to help provide guidance and support in managing weight and overall during menopause.
