As women enter their early-to mid-40s, they undergo a natural process called menopause. Their ovaries stop producing eggs, and the production of female hormones, estrogen and progesterone, sharply decline. During this transition, significant changes in metabolic and body composition indices emerge.
These biological processes trigger extensive symptoms and complications that affect more than 75% of women and can persist for years. The symptoms include but are not limited to hot flashes, night sweats, difficulty sleeping, depression, urinary incontinence, and weight gain.
Menopausal Weight Gain
Weight gain associated with menopause is the result of a reduction in lean mass and an increase in fat mass that is often most pronounced in the abdominal area. Gaining weight around the abdomen is a specific risk factor for heart disease, diabetes, and a myriad of other health problems.
If you maintain the same exercise and eating habits during menopause, you’re more likely to gain weight due to hormonal changes that slow down your metabolism. However, gaining weight doesn’t have to be inevitable. Here are a few ways science says you can approach menopausal weight gain.
Four science-backed ways to address menopause weight gain
Monitor your weight and BMI
According to endocrinologist Dr. Jaroslaw Kozakowski, women in the late stages of menopause are nearly five times more likely to develop abdominal obesity, which worsens the associated cardiometabolic risks. As such, monitoring your body mass index (BMI) and understanding the difference between overweight and obesity are important because these factors can help you choose an appropriate weight loss approach. A BMI of 25-29.9 is classified as overweight while having a BMI of 30 and above is considered obese. Depending on your BMI and health status, your healthcare provider may prescribe behavior-change strategies, weight loss medication, or bariatric surgery in order to improve your overall health.
Eat whole, minimally processed foods
Dietary modifications have been shown to be a pillar of effective weight management during menopause. Eating a healthy, balanced diet with the right number of calories can improve metabolic rate and help regulate hormones such as insulin and cortisol. But be mindful of extreme calorie restrictions, as they may lead to fat retention. Instead, focus on a sustainable eating plan and make incremental changes by cutting down on sugar, alcohol, and processed foods. To combat the loss of lean mass, eat more protein, like chicken, turkey, and salmon. Nutritionist Karen Newby also recommends consuming foods rich in phytoestrogens like tofu, tempeh, miso, edamame, broccoli, alfalfa, and red clover tea, which can reduce hot flashes and prevent osteoporosis.
Incorporate more physical activity
One study found that increasing physical activity is an effective strategy to protect against metabolic dysfunction after ovarian hormone loss and physical inactivity. Furthermore, age-related declines in resting energy expenditure are not observed among women who exercise regularly. Even something as simple as walking showed significant improvements in BMI, body weight, and body fat percentage among menopausal women compared to those with no exercise. Equally crucial is the addition of strength training routines for the preservation of lean muscle mass.
Get a good night’s rest
The National Institute on Aging (NIA) highlights that low levels of sleep lead to greater weight gain due to fatigue and lower levels of physical activity. For this, they recommend following a regular sleep schedule, avoiding late afternoon or evening naps, developing a bedtime routine, lessening screen time at night, and keeping your bedroom at a comfortable temperature. Maintaining an exercise routine at the same time each day can also help you sleep better. Additionally, the NIA suggests staying away from caffeine and alcohol late in the day so you can get at least 7 to 8 hours of uninterrupted, restful sleep.
Going through menopause is something that all women will eventually face. Understanding the ways in which it can affect your daily life and the biological mechanisms at play are vital to overcoming the challenges menopause brings.
