Menopause is a confusing period in the life of any woman. Hot flushes creep up at embarrassing moments, mood swings hit you out of the blue, and you start noticing definite changes to your body – especially around the waistline. No more menstruating but there is suddenly that middle-age spread that appears.
What causes menopause weight gain?
According to the Mayo Clinic¹, it’s a natural part of aging, lifestyle, and genetics, with hormones playing a relatively smaller role. As muscle mass decreases, fat increases and the loss of muscle also slows the metabolism (the rate at which calories are burned).
Another factor is lack of sleep, as people who sleep less tend to use some of that extra time snacking. A 2012 review² could not directly link weight gain to menopause per se but did find links associating the hormonal changes occurring during menopause with an increase in total body fat and an increase in abdominal fat.
More recently- in 2019, UCLA³ confirmed what menopausal women have long suspected: menopause does make fat go up. Women undergoing perimenopause lose lean body mass and more than double their fat mass.
We look at ways to identify and address this problem that has been facing women for centuries.
Peri-menopause weight gain
Peri-menopause is the transition of a woman’s body from reproductive phase to menopause. This is a natural process which starts in the middles 40s and gradually women start to experience decreased and irregular menstrual periods. The exact period of perimenopause can not be predicted but it may be between 2 to 8 years long.
During this phase, a woman’s hormones like progesterone and estrogen are off the charts which cause quite a few physical and emotional issues.
And, one of these is peri-menopause weight gain, which is usually manifested in abdominal fat, also called as middle-age spread. Probably it is caused by decrease in hormones which lead to appetite increase and results in weight gain. During peri-menopause, a woman’s metabolism also slows which is also a reason for weight gain.
Post-menopause weight gain
The cause of postmenopausal weight gain is again decrease in hormones which are thought to increase body’s tendency to store fat at waistline. Because of depressive thoughts caused by these hormones, women are also more likely to eat more of comfort foods. Decrease in physical activity is also usually accompanied at this time.
Post menopause weight gain causes a lot of negative effects on health of a woman. Not only it increases chance of chronic diseases significantly but it can also decrease bone density, loss of muscle mass and lack of energy which all lead to more complications.
Does HRT Cause Weight Gain?
Hormones and weight gain after 50 are often discussed in the context of Hormone Replacement Therapy (HRT). Women recognize the menopause weight gain but it can be difficult to determine whether weight gain is exacerbated by HRT.
Fear of weight gain is often the reason why women either refuse HRT or don’t properly comply with HRT protocols. While HRT aids in alleviating some age-related problems – such as rehydration which alleviates loss of skin elasticity, the concern of additional weight is often a higher priority, adding to the unwanted increased hip-to-waist ratio that has appeared as a result of menopause.
The good news is that a study⁴ concluded that HRT does not contribute to weight gain and that some HRT regimens may actually help to prevent an increase in body fat mass and fat redistribution.
This is supported by the 2012 review² from which it appears that studies mostly indicate a reduction in overall fat mass when HRT such as estrogen and estrogen-progestin therapy is used.
The underlying problem remains in the menopausal phase of life.
What is the average weight gain during menopause?
It is estimated that within two years of start of menopause, women on average gain 5-8 % of their base weight. For example, a woman with 100 pounds weight would have gained 5 pounds in two years. Another estimate is that women gain half a kg per year during menopause, and probably continue gaining more weight after menopause has officially started, which is when a woman has not had a menstrual cycle for a full one year.
How can I stop menopausal weight gain?
With various magical solutions advertised, it’s difficult to find one’s way through the maze of suggestions. While many programs deal with weight loss generally, the following are specific to menopause weight gain:
- Vitamins: While increasing bone health, vitamins such as Vitamin D and calcium could also assist in redirecting calories to muscle according to Oprah Magazine⁵. Scientific studies⁶ also stress the important role of compounds from the group of vitamin B.
Specific medical advice should be obtained to find the optimal vitamin balance to improve the quality of life.
- Best supplements for menopause weight gain: Omega-3 fatty acids⁵- found in fish oil and supplement form, are beneficial in the menopause years and help to improve overall wellness.
Some weight loss successes have been reported but it is generally accepted that the weight loss properties of omega-3 are limited. If combined with a healthier diet, the supplement can be of assistance.
- Natural Remedies for Menopause weight gain: Several natural products have been suggested for the relief of menopause symptoms. These include maintaining a heart-healthy diet⁹ which will have positive benefits on any weight loss program and includes eating nutrient-rich foods.
This makes superfoods such as broccoli, kale, and berries perfect for managing menopause weight gain, while also improving energy and general health. Herbal remedies for weight loss are quite prolific, but going back to basics, certain age-old spices such as ginger and cinnamon are valuable.
- Menopause tea for weight loss: A review¹¹ in 2019 found that there were differing views, but many women report that teas designed specifically for menopause weight loss help them to relax, and to become better focused on weight issues in general. It seems unlikely that there is a miracle tea but even the ritual of tea-making can be therapeutic.
Foods to avoid menopause weight gain:
Added sugars¹ can add 300 calories a day to the average American diet. Found in candy, donuts, beverages, and many other products, it’s critical to examine the ingredients label on any product. If sugar (or a variation such as fructose) is high on the list, it will increase belly fat. Similarly, alcohol has a high sugar content and this gets worse if a sugar-based soda is added as a mixer.
What’s the best way to prevent weight gain after menopause?
Good health is a gift. Maintaining it- including a healthy weight takes work, but a few adjustments can make a difference. Investigate the options available, but ensure that you include some tried and tested methods such as:
References
¹ Mayo Clinic: Menopause weight gain: Stop the middle-age spread
² S.R. Davis et al.: Understanding weight gain at menopause
⁴ I van Seumeren: Weight gain and hormone replacement therapy: are women’s fears justified?
⁵ Oprah Magazine: What Vitamins Do I Need During Menopause?
⁶Pawel Milart et al.: Selected vitamins and quality of life in menopausal women
