Weight gain accompanied by an increased tendency for central fat distribution is common among women in midlife - those experiencing peri menopause (inching toward menopause).
These changes are a result of aging, decreasing estrogen levels after menopause, and other unique influences in menopausal women.
HORMONES & MENOPAUSE
Figure 1 shows why women tend to gain weight around menopause. As women approach menopause, their ovaries make less estrogen and more of a hormone called androgen.
THE HORMONAL SHIFT
This hormonal shift throws off the body's natural balance between feeling hungry and feeling full. Normally, estrogen helps you feel satisfied after eating, but during menopause, its effect seems to weaken. This can lead to stronger hunger pangs and wanting to eat more.
On top of that, the hormonal changes can also cause fat to be stored differently in the body. Instead of going to your hips and thighs, it tends to build up around your belly (called “visceral fat”).
HORMONES & BLOOD SUGAR
We know that hormones control absolutely everything in our body…energy levels, how we create energy, and where we store fat is no exception. Hormones like insulin are directly related to “blood sugar” regulation and our body’s ability to send food to two different directions: stored as fat OR used as fuel.
This is due to metabolic changes related to adrenal, thyroid and sex hormone fluctuations (particularly oestrogen) and increased difficulty in tolerating higher-glucose-containing foods (sugars, carbohydrates, etc.).
Women going through peri-menopause experience blood sugar swings. These will drain your energy, store more fat, mess with your mood, give you constant cravings and fog up your brain, chronically high insulin is a huge stress on the body and a major health risk (source)
SLOWED METABOLIC RATE
Slow metabolic rate in menopausal women decreases their capacity to effectively burn calories promoting a positive calorie balance (source). The menopausal stage favors adiposity and might coexist with a number of metabolic comorbidities, functional disability, and body image issues.
Whether it's due to a slower metabolism, increased fat to muscle ratio, being less active or more stressed.
NOT JUST HORMONE CHANGES…
While hormonal changes are a big reason for weight gain in menopause, other things can play a role too. Eating unhealthy foods, not getting enough exercise, and even some medications can all make it harder to keep weight off.
FOODS TO PRIORITIZE:
- calcium: dairy, yogurt, cottage cheese, nuts / seeds, chickpeas / lentils / black beans, broccoli / kale / spinach / collard greens
- iron: meat, egg, spinach, nuts / seeds,
- phytoestrogen: soybeans / edamame
- vitamin D: sunlights, dairy, sardines
EXERCISES TO PRIORITIZE:
Make sure you're active but not over-exercising. Strength training will help to maintain muscle mass which helps to store glucose, so the more muscle you have the more glucose you can store, with the result that the production of insulin is minimized.
