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Does Menopause Make You Gain Weight

Update Your Healthy Sleep Strategies To Rest Better And Fight Weight Gain

Perimenopause Weight Gain | What can you do about it?

Insomnia;is an extremely common symptom of perimenopause, which is the period of time when womens bodies transition toward their final menstrual cycle. And according to the North American Menopause Society, that transition phase can last for four to eight years. All that time spent waking up unrefreshed means youre probably feeling too exhausted to head out for a workout, too. Its imperative to get sleep as you get older, says Peeke. One of the things that truly helps combat the menopot is high-quality sleep.

Inadequate sleep impacts our hunger hormones, ghrelin and;leptin. Ghrelin and leptin become dysfunctional when you dont;get enough sleep, so good luck trying to lose weight if you dont fix that problem, says Peeke.

Palumbo says that you should close your kitchen and brush your teeth by 7 p.m. This will keep you from eating late, which can keep you from getting restful slumber and cause you to pack on the pounds. You shouldnt be eating before you sleep, because it will interrupt your sleep, she says.

Aim for a minimum of seven hours of shut-eye, although this varies from person to person and over time. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to;fall asleep. If you really cant fathom doing that, wear amber-lensed glasses to counteract the sleep-disrupting effects of blue light, or see if your device has an amber light setting, says Peeke.

Watch Your Carbohydrate Intake

Not all nutrients are created equal, and some experts believe that a steady diet heavy in unrefined carbs like pasta and bread are a significant factor for excess belly fat. Carbs are the enemy of the middle-aged woman, says Dr. Boling. If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better. Research published in April 2017 in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.

Make Exercise A Priority

There is a stigma around women and weight lifting, but thankfully, it’s going away. Lots of women choose to lift weights in order to boost their strength – it won’t give you a “boxy” look.;

Female muscles react to weight lifting differently and you’ll get a toned, strong physique instead of a bulky muscle mass like a man would.

Improving your muscle mass actually helps if you plan on practicing other sports, too. And it makes you better at it. Athletes go to lift weights and focus on specific areas of their bodies when they’re not practicing their sport of choice.

If you want to try sports that focus on your strength and prevent loss of muscle mass, you can look at:

Rock climbing – this sport uses the weight of your own body and just about every muscle you have, not to mention your wits and cleverness.

It’s perfect for couples, or people who aren’t all that into team sports.

Swimming – this is another sport if you’d rather keep your exercise personal and away from team sports. A big benefit is that it works out your whole body, and is easier on your joints than jogging or even biking.

It’s one of the best tools for weight management out there.

Yoga – this can be a personal or social weight loss and strength-building tool. Not only that, yoga is an amazing mind calmer that helps you to be mindful and focus on your body’s needs.

This is a great low-impact strength-training activity. Yoga is probably the most popular exercise done in the privacy of your own home.

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Lifestyle Changes May Not Always Be Enough To Control Biologically Driven Body Changes

You spend hours in the gym every day. You eat nothing but grilled chicken, fish, and salads. Yet the numbers on the scale dont budge or worse, they slowly creep up, along with your waist measurement.

Welcome to menopause.

The change actually does bring changes for many women, including weight gain that can resist even the most diligent efforts to reverse it, says Dr. Fatima Cody Stanford, instructor in medicine at Harvard Medical School.

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Managing Weight During Menopause

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Most of us will need;to make changes in our diet and exercise habits if we are going to avoid putting on weight during the menopause. As well as changing our appearance, the fit of our clothes;and the psychological impact, weight gain is also a well-documented;health risk.

Menopausal weight gain is not inevitable. It can be avoided by making lifestyle adjustments to ensure that your diet is healthy and you are active and fit.

Menopause can be a positive motivator to help us make long term dietary and lifestyle changes that will not only ease the passage through menopause but also benefit our health for the rest of our lives.

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Weight Gain In Menopause: Why Does It Happen And What Can You Do

All too often the “change of life” results in unwelcome changes in the number on the bathroom scale. Many women find that no matter how sensible their diet or how frequently they exercise, they still start packing on the pounds once menopause begins.

This problem is primarily driven by estrogen loss that occurs during menopause. Estrogen loss causes a number of health issues, one of which is deterioration of muscle mass. Because muscle burns more calories than fat, less muscle also means fewer calories burned, all of which adds up to a recipe for a slower metabolism.

Speaking with CBS News chief medical correspondent Dr. Jon LaPook, Dr. Lori Warren, a gynecologist and a partner with Women First of Louisville, said weight gain is one of the top complaints among her patients.

“As a gynecologist one of the biggest things I’m asked is, ‘What is going on with this weight gain as I’m aging and going through menopause,'” she said. “And it kind of creeps up on women and all of the sudden they’re angry about it when they come in for an annual visit and they’ve gained 10 pounds and they say, ‘Why didn’t anyone tell me that I might gain weight?'”

Women need to understand that eating and exercising the same way they have in the past may not be good enough as they age.

Eating To Achieve And Maintain A Healthy Weight

For women who are not overweight, the general advice on healthy eating is outlined in the NHMRC Australian Dietary Guidelines .

Evidence is strengthening that consuming a wide variety of nutritious foods and nutrients reduces the risk of chronic disease.

For women who are overweight or obese, the Australian Obesity Guidelines recommend an energy deficit of 2500 kilojoules per day with a dietary plan tailored to the individual .

The debate about which macronutrient dietary strategy is best to lose body fat is ongoing and requires more research. Some recent literature;supports the concept that individuals can lose body fat successfully, independent of macronutrient ratios, as long as they are able to sustain an energy deficit relative to their energy output .

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How Long Does Perimenopause Last

This is the 6 million dollar question, as every woman is different. Some skip the starters altogether and go straight to the main event, while others potter about for up to four years or indeed longer! If you have ever been to a theme park and looked at one of those speedy roller coasters up and down fast and slow, that is similar to the emotions of perimenopause! With it come some unwelcome symptoms.

The Risks Of Weight Gain After Menopause

Lose Weight During Menopause I Causes of Perimenopause Weight Gain

Many of the risks of weight gain are well known: high blood pressure, heart disease, and diabetes, to name a few. Extra fat at your waistline raises these risks more. Unfortunately, a bigger waistline is more likely after menopause. If you now have a waist measurement of more than 35 inches, it’s time to take steps to reverse this trend.

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Where Do I Get Bioidentical Hormones

Bio-identical hormones are not typically available through traditional pharmaceutical prescriptions because bio-identical hormones are not patentable and dosages are individually tailored to each womans hormonal needs unlike prescription hormones where there are only standard dosages that may not fit your needs. With compounded hormones custom-made in a compounding pharmacy, a personalized regimen is specifically formulated to treat each patient on an individual basis.

Dr. Harpers is one of the most experienced physicians in the United States having utilized bioidentical hormone replacement therapy in her personalized integrative health practice with over 10,000 patients over 20 plus years. She specializes in treating women during all stages of life with a special focus on women in perimenopause and menopause and her innovative and comprehensive solutions to health and hormones will allow each woman to experience renewed energy, restored youthfulness for a longer, healthier life. For more information please call our office 512 343-9355, email us at or visit our website ruthieharper.com. We look forward to hearing from you!

Stick To Whole Grains And Greens Stay Hydrated And Exercise

For most of my mothers life, she was able to keep to a healthy weight with little effort, but perimenopause changed that. She was surprised to see that she was gaining weight.

My mom wasnt alone in this. Weight gain during perimenopause is a concern for a lot of women. So I reached out to Dr. Barb Depree, director of the Womens Midlife Services at Holland Hospital and a member of HealthyWomens Womens Health Advisory Council to find out how to manage this concern.

The approach to weight maintenance in the menopause transition doesnt sound much different than other times, generally speaking, said DePree, but the effort required is increased.

How perimenopause impacts weight gain

During perimenopause which typically starts around age 40 your estrogen levels start to fluctuate, so your body starts to look for an estrogen replacement and finds one in fat, which produces estrone, the weakest version of the three types of estrogen, which also include estradiol and estriol.

Fat is a source of estrogen, DePree said. So the body is very efficient in providing a replacement . . . the body deposits fat very readily, especially in the midsection.

Food and nutritional supplements cant replace estradiol, the strongest of the three forms of estrogen. The only way to get it back is with hormone replacement therapy, which comes with some health risks.

What to eat and why

The first thing women should do is to take a look at the foods that make up their diet.

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Why Do Women Gain Weight During Menopause

Not everyone gains weight during menopause, but most women notice a redistribution of weight, says Dr. Mittal. “Due to hormonal changes that occur during this time, a reduction in estrogen, progesterone and testosterone, there is an increase of fat deposition in the mid-section/abdominal area,” she says. This is the not-so-healthy fat called visceral fat. Dr. Mittal explains, “An increase in visceral fat is associated with increased inflammation, including development of insulin resistance, which can lead to increased risk for heart disease and type 2 diabetes, high-blood pressure and even certain cancers, like endometrial and post-menopausal breast cancer.”

“In addition to hormonal changes, with age, there is a natural reduction in the basal metabolic rate and in muscle mass, leading to weight gain and increased body fat percentage,” says Dr. Mittal. According to studies, muscle mass decreases about 3 to 8% per decade after age 30, and the rate of muscle loss is even higher after age 60. Muscle is metabolically active, meaning that it burns calories . When you lose muscle, the number of calories you burn at rest decreases. “If food intake and physical activity remain the same, women can notice weight gain,” Dr. Mittal explains.

Finally, along with hormonal changes and loss of muscle, changes to eating patterns and reduced physical activity can lead to menopause weight gain, especially weight gain in the stomach area, says Dr. Mittal.

Hire A Personal Trainer

Weight gain in menopause: Why does it happen, and what can ...

Even if you have to splurge, there is nothing like a few sessions with a professional to set you right. Youll gain new confidence when you go to the gym – or if you prefer to exercise at home, you will get great tips on how to do so to the fullest extent of at-home possibilities.;

Quite a lot of trainers specialize in an exercise that helps with menopause symptoms and is aimed at women who experience menopause.;

Make sure to see who the right person is in your area!;

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Risk Factors Of Menopausal Obesity

Obesity in menopausal women is a result of several modifiable and nonmodifiable factors. Nonmodifiable factors comprise of physiological factors, whereas psychosocial and lifestyle-related behaviors are categorized as modifiable risk factors, as depicted in . Physiological risk factors such as chronological aging, slower basal metabolic rate , hormonal fluctuations, and the presence of metabolic disorders affect the pace of weight gain. Hormonal fluctuations experienced during the transition are strongly associated with psychological distress. Women generally deal with distress by indulging in unhealthy eating behavior. Excessive caloric intake coupled with an overall sedentary lifestyle is conventionally associated with weight gain in menopausal women. The key factors driving the prevalence of obesity in menopausal women are briefly discussed below:

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Are You Making The Problem Worse

We will gain weight so, as women, the knee-jerk reaction is to eat less and work out harder, thats what we did 20 years ago, so it should work now. Right? The problem is that this approach isnt going to work. In fact, eating less and working out harder might be making the problem worse. Are you guilty of any of the following?

  • Over-exercising, so stressing out an already stressed out body.
  • Not resting enough to allow your body to recover adequately before it is stressed again through exercise.
  • Not doing enough self-care, finding the time for mindfulness or meditation.
  • Eating like a sparrow. It is very common in women to think less food will mean they will lose fat, yet because of the metabolic disruption they are experiencing this will mean rather than eating less, they need to eat more intelligently.

The solution to weight gain during menopause needs to be considered from a lifestyle/mindset standpoint and not from nutrition alone. Here are some ways you can start to make small changes that will have lasting, impactful results:

Enjoy the process of introducing new habits into your life that you know will eventually have you back to feeling your best. Know that there is a light at the end of the tunnel. You can do this!

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Effect Of Hormones On Menopausal Weight Gain

Menopausal weight gain averages about five pounds for many women, with about 20% of women gaining 10 pounds or more. This can begin during the period of perimenopause, a stage during which your estrogen levels begin to change, and progesterone declines in preparation for menopause.;

The age at which perimenopause occurs varies for each woman, ranging from the mid-30s to early 50s. For many women, menopausal symptoms like weight gain occur most intensely during this period.

Research suggests that normal estrogen levels help control body fat before menopause, but women may lose this protection as estrogen levels decline with menopause. The change may also contribute to increased fat storage by affecting the way your body uses sugars and starches, which can make it more difficult to lose weight.

The hormonal changes that occur with menopause can also affect the way your body gains weight. Younger women tend to gain weight around their hips and thighs. After menopause, youre more likely to add pounds around your abdomen, similar to the way men add weight.;

How Does Menopause Affect Sex

Menopause and Weight Gain – And what you can do to help reverse it!

The loss of estrogen during menopause can change the tissues of the vagina, causing them to become thinner, dryer and less flexible. This can lead to vaginal irritation and painful intercourse, which can seriously interfere with the ability to become aroused and enjoy intercourse. Unlike other menopausal symptoms, which improve over time, vaginal symptoms will worsen if not treated. There are a number of non-hormonal and hormonal treatment options that are safe and effective. In some cases, pelvic floor physical therapy and sex therapy can be helpful. The UChicago WomanLab website provides information on vaginal moisturizers, lubricants and pelvic floor physical therapy along with vaginal estrogen treatments.

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Thyroid Hormone And Body Composition

Thyroid hormone is a critical factor in metabolism, especially when it comes to burning fat. When progesterone levels are too low compared to estrogen, the body produces too much of a protein called Thyroid Binding Globulin . This protein prevents the normal functioning of thyroid hormones.

This can be a confusing source of weight gain, as the thyroid gland may still produce the proper amount of thyroid hormone, so thyroid tests may appear normal. However, since low progesterone can prevent our body from using those thyroid hormones, we can still experience symptoms of hypothyroidism, such as weight gain.;

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