This post was written by Lisa Pool, NP, PPG – Family Medicine and Primary Care.
In discussing menopausal weight gain, it’s important to first define menopause. The National Institute on Aging describes menopause as “the stage of a woman’s life when her menstrual periods stop permanently, and she can no longer get pregnant.” It’s a natural part of aging, with the average age of menopause at 52 in the United States. A woman is considered in menopause after she has not had a period for 12 months in a row.
Factors that contribute to weight gain
There are several contributing factors related to menopausal weight gain, including:
- hormone changes
- aging
- genetics
- lifestyle
- sleep
When a woman experiences low estrogen levels, it may contribute to increased eating and decreased activity. Research shows a trend toward less exercise after menopause and lower muscle mass, which may lead to a decreased metabolism, making it more difficult to maintain an healthy weight. A lack of estrogen can make it more difficult for the body to utilize starches and blood sugar efficiently, which increases fat storage and weight gain.
Preventing weight gain
There are several strategies to reduce menopausal weight gain leading up to, during and following this change for women.
- Nutrition – A healthy diet is key to managing well-being. Cutting down on processed food and shifting toward a whole-foods plant-based diet is beneficial. Choose lean proteins and vegetables and keep an eye on calorie intake. Limit added sugars, avoid mindless snacking and talk to your provider to see if they think you might benefit from Intermittent fasting.
- Movement – Exercise is very important. Aim for 150 minutes of exercise every week, incorporating a mix of consistent cardiovascular exercises, strength training and flexibility.
- Sleep – Try to get 7-9 hours of sleep every night, with the same bed and wake times.
- Hormone replacement therapy – Working with a provider to assess your need for hormone replacement therapy can be beneficial in managing any concerning symptoms or weight gain.
Why it matters
Increased weight around the midsection increases the risk for serious health conditions, including:
- heart disease
- hypertension
- diabetes
- breathing issues
- stroke
- some cancers
- arthritic issues
- dementia
Before age 55, women have a lower risk for heart disease than men. Estrogen aids in keeping the blood vessels open and helps the body regulate HDL (good cholesterol) and LDL (bad cholesterol). The lack of estrogen increases the risk for plaque buildup in the arteries. Stroke risk also increases due to the buildup of plaque in the artery walls leading to the brain.
If you have concerns or questions about your menopause symptoms, speak with your primary care provider or gynecologist.
