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What Causes Weight Gain During Menopause

Pros & Cons Of Weight Loss During Menopause

Lose Weight During Menopause I Causes of Perimenopause Weight Gain

Maintaining or reaching a healthy weight is advisable at any stage in life, however, there are important factors to consider when losing weight during menopause. Extreme weight loss, such as that often seen during yoyo dieting, can lead to a loss in bone mineral density . It is therefore very important to get healthy in the right way and to take the necessary steps to aid bone health with nutrition and supplements. You can read all about how weight impacts menopause symptoms and bone health here.

Are you struggling with menopause or worried about perimenopause symptoms? Get in touch today to book an appointment with one of our doctors and find out how bio-identical hormones can make a difference for you. Dont forget to too, for all of the latest news, advice and information.

Counting Calories And Keeping A Food Journal

Counting calories can be an effective way to avoid overeating. By counting calories, a person will be aware of exactly how much they are consuming. This awareness can help them cut out unnecessary calories and make better dietary choices.

A food journal can help a person think about what and how much they are consuming every day. By doing this, they can also ensure that they are getting enough of each healthful food group, such as vegetables and proteins.

Hormones And Fat Storage

When a womans estrogen levels decrease, they also tend to store fat differently. This is why its common for older women to experience increases in abdominal fat . By contrast, younger women who arent going through these hormonal changes tend to store more fat in their hips and thighs.;

The fat stored in the hips and thighs is also stored as subcutaneous fat, whereas belly fat associated with menopause is more likely to be stored as visceral fat. This is a type of fat that wraps around the organs.;

Visceral fat is more harmful to ones health than subcutaneous fat. It can contribute to an increased risk of certain health problems, includingheart disease andtype 2 diabetes.

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Why You Gain Weight During Menopause

    Symptoms associated with menopause can start as early as four years before your last period and persist for an additional four years or longer. While many symptoms eventually subside as your body adjusts to hormonal changes, menopausal weight gain can make a permanent change in your long-term well-being.;

    Understanding why menopausal weight gain occurs is key to taking control and maintaining good health in this new phase of life. The menopause specialists at Ovation Wellness in Madison, Mississippi, provide the guidance and support women need to remain healthy and adjust to their changing bodies. The professional and caring staff members help you find the strategies and treatments necessary to address your symptoms and establish long-term well-being.

    Stress And Weight Gain

    Pin on Menopause

    Stress could be a reason for weight gain during the menopausal years too. Our bodies store extra fat in times of internal or external stress as part of its survival mechanism. Menopause lands at a crossroads when women are grappling with other midlife challenges both personal and professional: career changes or bigger job responsibilities, struggles with teenage children or an empty nest, looking after aging parents and all the resultant stress can be an invariable part of this phase of life. Then you have the stress from menopause issues like hot flashes itself.11

    When your body is stressed out, it produces hormones such as adrenaline and cortisol. While adrenaline gears your body up for flight or fight, cortisol prompts it to store extra fat and energy in the eventuality of a crisis. And usually this is stored as visceral fat in your bellies. This rage of hormones can also prompt you to eat more, stress eat, and have cravings another cog in this vicious cycle!12

    Stress also often leads to sleep loss, another factor that can contribute to weight gain. Lack of sleep can hinder the balance of leptin and ghrelin levels, the chemicals that control your appetite. Some studies also categorically state that continuous loss of sleep leads to obesity.13

    Also Check: Do You Get Painful Breasts During Menopause

    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.;

    Vegetables And Leafy Greens

    Cruciferous vegetables and leafy greens are your secret weapon in fighting the unwanted symptoms of menopause. Generally, the more fruits and vegetables the better – they are low in calories and their long-term higher intake will contribute to weight loss and significantly lower your menopause symptoms.

    It might take some lifestyle changes, but try to get your hands on these:

    • Kale
    • Cabbage

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    Understanding Menopause Weight Gain

    A womans body goes through many changes during menopause. Unfortunately, weight gain is a common culprit that sometimes women feel like they cant escape or control.

    While its true that the body is more susceptible to weight gain during menopause, there are things that a woman can do to curb the pounds and continue living her healthiest life.

    Why Is This Happening

    Does fruit and carbs cause weight gain during menopause?

    As I said before, most of this is due to your hormone levels. Lower levels of estrogen may cause a variety of physical side effects.

    Low Estrogen And Weight Gain

    #1;;;First, because estrogen is stored in fat, many researchers believe that, when you enter menopause whether naturally or through surgery, your body responds by holding on to fat cells in an effort to boost the lagging estrogen levels.

    The result? Its tougher to lose fat and much easier to keep the pounds on.

    #2 ;;Second, as estrogen levels drop, your level of androgens the so-called male sex hormone increases in relation to the estrogen.

    Unopposed by the higher levels of estrogen your body used to have, the androgens may produce male characteristics in this case, the shift in body fat from your hips, thighs and buttocks to your midsection, resulting in the apple shape that is more common in men and in postmenopausal women .

    #3 ;;Third, low estrogen levels affect the production of collagen which results in drier, thinner skin.; It may also lead to a saggy appearance, and lack of muscle tone all of which contributes to a change in your body shape.

    Low progesterone levels in relation to estrogen also causes a number of side effects. Among the more common ones: increased bloating and water retention which may not be actual fat, but makes you look heavier, and blood sugar fluctuations which can increase your appetite and slow your metabolism.

    Core Lesson

    ;;; Eat correctly.

    ;;; Exercise regularly.

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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.

    How Do You Get Rid Of Menopausal Belly Fat

    Getting too distracted by everything else going on during menopause and paying less attention to your weight is totally understandable. There are also a couple diets that can melt those extra inches after youve finally finished menopause.

    The Galveston Diet was created by Mary Claire Haver, MD, OBGYN, and is specifically targeted toward menopausal weight gain with a focus on inflammation-fighting food. This eating plan will have you consume high amounts of lean proteins and limit your intake of carbs. It adds in an intermittent fasting component as well, encouraging those following it to fast for 16 hours each day. That basically means youll pick an eight hour window in which you eat all your meals.;

    As for the food you eat during that window, Dr. Haver recommends anti-inflammatory options like lean, grass-fed protein from poultry, beef, and salmon. You can also have non-starchy vegetables like spinach, cauliflower, broccoli, celery, and zucchini on the side, plus low-sugar fruits like blueberries and raspberries.

    If that doesnt sound quite up your alley, another popular diet might be the way to go. Bret Scher, MD, medical director of Diet Doctor, explains that a ketogenic diet could be the best bet for post-menopausal women. The keto diet lowers insulin levels, which can become elevated as we age, says Dr. Scher. And when insulin is high, it encourages the body to store fat rather than burn it.

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    Weight Gain Often Begins During Perimenopause

    Menopause does not come unannounced. It starts several years before the actual event and this pre-menopause phase is known as perimenopause. It is difficult to pinpoint when perimenopause starts it could last anywhere from a few months to a few years. A change in your menstrual cycle is the most common indicator of perimenopause. You may start skipping periods, your cycles may become shorter or longer, or the flow may become heavier or shorter than what you are used to.2

    Along with other symptoms, weight gain is often a menopausal symptom that begins during perimenopause. Clinical studies such as the 25-year Healthy Women Study show that, on an average, perimenopausal women gain 5 pounds. However, as much as 20 percent of the test subjects reported a weight gain of 10 or more pounds. Other studies among American women show significant weight gain after age 40.3

    Lifestyle Changes To Prevent Weight Gain After Menopause

    Pin on Menopause Diet

    If lifestyle change sounds scary to you – dont worry. Menopause doesnt require you to set your bedtime at 9PM, quit coffee, wine, or conform to a strict diet of kale and protein shakes.;

    But – we understand – making sense of it all is hard on your own. This is why weve put it all in one place and created the Meno-PAUSE List of lifestyle recommendations; -; based on scientific studies, medical recommendations, and nutritionist advice.

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    Menopausal Symptoms Also Cause Weight Gain: Muscle Loss Caused By Lack Of Exercise

    eAs you have learned already, muscle loss can lead to several other problems, including increased joint pain and be the cause of a lack of motivation for going out and doing exercise. Its also responsible for a lowered metabolism.;

    A drop in estrogen levels can snowball into joint pain, lack of exercise, muscle loss and more weight gain. What can you do about it?

    Shrink Belly Fat With Tai Chi Or Quigong

    Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study,;published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that tai chi health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.

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    What About Conventional Medicine

    If you are really struggling to control your weight and have not found that home and herbal remedies are helping, it is important to seek medical attention. While your doctor may be reluctant to prescribe diet pills on the basis that it is the menopause causing you to put on weight, he will be able to work with you to find a solution.

    It is important to remember that weight gain can have a serious impact on your lifestyle and health. Weight gain or difficulty losing weight are also symptoms of an underlying health condition such as low thyroid function, which will need to be treated by a doctor.

    If you are worried about your condition or fear that it is causing you to have further health problems such as heart disease, then it is vital to seek medical attention.;

    Reduced Estrogen Levels: The Main Culprit In Weight Gain

    Eating that causes weight gain & fatigue during menopause

    Estrogen has a vital role to play in fat distribution and storage. As your body inches towards menopause, estrogen levels dip as the amount produced by the ovaries starts to fluctuate. Other hormone levels are also affected during menopause but it is estrogen imbalance that does the most damage to your weight.

    Estrogen deficiency leads to metabolic dysfunction, which in turn plays havoc with how your body handles fat.4 With declining estrogen levels, your body loses its natural preference for subcutaneous storage of fat and instead starts visceral fat storage. Menopausal women are usually found to carry extra weight around the abdomen. But on the bright side, it is easier to shed visceral fat with diet and exercise than subcutaneous fat.5

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    Menopause Weight Gain Supplements

    The Empowerment Pill by Elle Sera helps to combat the weight gain experienced during menopause. Thats because it doesnt just tackle one cause of weight gain; it addresses everything that is going on in the body during menopause, and helps to alleviate all of these symptoms, so that you can manage your weight naturally.;

    Read more about each ingredient, and the benefits it offers:

    Menopause And Weight Gain Take Their Toll

    Due to a change in body fat distribution and increase in waist circumference, menopause can also increase your risk of other health conditions.

    Read more:Hot flashes? Night sweats? Progesterone can help reduce symptoms of menopause

    Following menopause, your ovaries make very little of the hormones estrogen and progesterone. Estrogen helps to keep your blood vessels dilated relaxed and open which helps keep your cholesterol levels down.

    Without estrogen, or with lower quantities, your bad cholesterol starts to build up in your arteries. This can increase your risk of heart disease and stroke.

    Having less estrogen also results in a loss of bone mass, putting you at risk of the disease osteoporosis, which makes your bones more prone to fractures.

    Read Also: Can Hot Flashes Be Caused By Something Other Than Menopause

    Problem #4: Less Activity

    Want to hear some truth? You probably move less that you used to. ;Take a real assessment of your daily activities and see what you come up with. And its not just exercise, though well get to that in a moment. But daily activity actual steps get less and less as we age. In the teens and twenties there still sports activities and running around with friends. In your late 20s and 30s your often chasing your kids and taking care of their many needs. Even into your 40s theres still plenty going on with family and career and life. However as we get into our 50s, 60s and beyond ;the days tend to be more sedentary and we can become more comfortable and at ease with staying home in the evening rather than being out and about. Usually this turns into more couch time. Its normal for our daily routines to become more relaxed when we get older. Our lives become slightly less active;and most of us simply dont burn as many calories in middle age as we did during our busy early adult years. As we age, aches and pains in our body also start to add up. When you move less,;you lose muscle;and gain more weight. And that leads to the dreaded E-word exercise. Simply put, women in their 50s, 60s and beyond get less exercise which means less muscle and more fat. Thats simple science. Get moving not only for weight management but to keep your joints and bones;healthy.

    Menopausal Symptoms Also Cause Weight Gain: Joint Pain

    Understanding Your Menopausal Weight Gain

    Lack of exercise and a decline in movement is a big culprit for weight gain around menopause. While a lot of women lead busy professional lives and are often too busy to hit the gym regularly, could there be another reason for this than just being busy?;

    Joint pain and stiffness make exercise hard and painful. Joint pain occurs as a result of adrop in estrogen levels. Estrogen regulates fluid levels in the body.

    Some ways you can regulate joint pain during menopause are:

    Make anti-inflammatory foods a part of your diet – herbs and spices like ginger, turmeric and cinnamon are natural inflammation reducers. Fatty fish, nuts and other foods high in Omega 3 are also helpful when it comes to reducing inflammation.;

    Exercise – yes, exercise itself can help relieve stiff joints. Strength training in particular helps to support your joints by strengthening the surrounding muscles.;

    Hormone therapy – there are certain types of joint pain and musculoskeletal disorders caused by menopause that can be aided by carefully chosen hormone therapy. There areseveral small studies that have shown a reduction in chronic pain in women who get hormone therapy, and there are more studies being done.;

    There are certain conditions that may exacerbate any joint pain you may be experiencing during and after menopause:

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