Many individuals may notice an increase in weight prior to and during menopause. This change can often be attributed to various factors such as hormonal fluctuations, reduced physical activity, and the natural aging process. In cultures like India, women may also encounter societal pressures regarding body image during this transition. Similarly, in Australia, the conversation around menopause is evolving, focusing on health rather than just aesthetics.

It is important to understand that not everyone will undergo weight changes during menopause; each person's body is unique, and your personal experience might differ significantly from others. For instance, in Japan, there is an emphasis on maintaining a balanced diet during menopause to mitigate weight gain. If you are worried about potential weight gain, it is advisable to consult a healthcare provider to explore the most effective strategies for managing it. In Canada, many healthcare professionals emphasize a holistic approach that includes dietary adjustments and physical activity.

A note on terminology

This article utilizes specific terms to describe the various stages of life surrounding menopause:

• Premenopause: This term delineates the period from puberty until the onset of perimenopause.
• Perimenopause: Denoting “around menopause,” perimenopause refers to the time when reproductive hormone levels start to decline, leading up to an individual’s final menstrual cycle.
• Menopause: Menopause is defined as the point at which a person has not experienced a menstrual period for 12 consecutive months.
• Postmenopause: The terms “menopause” and “postmenopause” are frequently used interchangeably as they both refer to the stage of life following 12 months without a menstrual period.

Explore further to understand these significant life phases better.

Hormonal Fluctuations

The hormonal fluctuations that occur during perimenopause and menopause can significantly impact an individual’s body weight in various ways.

Fat Composition and Distribution

Changes in hormones linked to menopause may influence both the amount of fat the body accumulates and the specific areas where it is deposited. Throughout perimenopause, there is a gradual and steady decline in progesterone levels, while estrogen levels can experience considerable fluctuations.

Initially during perimenopause, the ovaries tend to produce elevated levels of estrogen. However, as perimenopause progresses and menstrual cycles become less predictable, estrogen production drops significantly, reaching even lower levels during menopause.

A 2022 research review indicates that elevated estrogen levels may encourage fat accumulation. The review also highlights that individuals in the premenopausal stage typically store fat in their hips and thighs as subcutaneous fat (known as 'maida' in Hindi, which is fat beneath the skin). Despite the challenges of managing this fat, it is generally not linked to the same health risks as visceral fat (which is the fat surrounding vital organs). Discover more about these two types of abdominal fat.

During menopause, decreased estrogen levels lead to an increase in abdominal fat storage, particularly as visceral fat. Higher levels of visceral fat may correlate with an elevated risk of:

• insulin resistance
• type 2 diabetes
• cardiovascular disease
• other health complications

Some of these health concerns, such as insulin resistance and type 2 diabetes, may further heighten the likelihood of weight gain. Explore more about menopause and the challenges of weight gain around the midsection.

Appetite Modifications

Hormonal changes during perimenopause can also influence appetite and overall calorie consumption. A 2019 research review suggests that lower estrogen levels might impair the body's ability to manage hunger effectively, potentially diminishing satiety signals. This means you might not feel as satisfied after a full meal as you typically would, which could lead to excessive eating and subsequent weight gain.

Find out more about how menopause may contribute to increased feelings of hunger.

Aging

The phenomenon of weight gain during menopause can often be attributed not only to hormonal shifts but also to the broader effects of aging itself. As individuals progress through different stages of life, particularly in the golden years, a variety of factors contribute to an increase in body weight. Among these factors are:

• an increase in body fat percentage
• a decrease in lean muscle mass
• lower levels of physical activity

These combined elements have a significant impact on the body's resting energy expenditure (REE), which is an indicator of how many calories your body expends while at rest. When your body’s caloric burn decreases, it can lead to an upward trend in weight.

Activity Levels

During the transition into menopause, there is a notable decrease in physical activity levels, which can significantly impact muscle mass and resting energy expenditure (REE). This decline can affect overall health and vitality. Furthermore, many experience symptoms such as sleep disturbances and fatigue during the perimenopausal and menopausal stages. These challenges can result in decreased activity levels, potentially leading to weight gain and other health issues.

Strategies for Managing Weight Gain During Menopause

When it comes to managing weight gain during menopause, it is advisable to consult a qualified healthcare professional who can help you devise a personalized plan tailored to your unique needs. Generally, healthcare providers may suggest the following approaches:

• Maintain a well-balanced diet: Consider reducing your carbohydrate intake, increasing your fiber consumption, and minimizing added sugars and salt in your meals.
• Engage in regular physical activity: Incorporating more movement into your daily routine can aid in preserving muscle mass while decreasing fat levels. If you are managing a condition such as osteoporosis, consult your doctor for safe exercise recommendations.
• Prioritize rest and relaxation: Focus on lowering your stress levels and ensure you get sufficient sleep.
• Address any other health issues: Effectively managing existing health conditions, including heart disease and type 2 diabetes, may contribute positively to maintaining a healthy weight.

While hormone replacement therapy (HRT) can provide relief for many experiencing menopause symptoms, the evidence regarding its effectiveness in weight management remains mixed. If other methods have not yielded results, discuss the possibility of HRT and other medications with your healthcare provider.

Discover more about:

• how to manage weight gain during menopause
• nutritional choices and limitations during menopause
• strategies for dealing with menopause-related insomnia and fatigue

The Takeaway

Experiencing weight gain during menopause can happen for numerous reasons, yet each individual's experience is unique. Factors such as hormonal changes, lifestyle adjustments, and metabolism variations play significant roles in this process. If you find yourself gaining weight during perimenopause or menopause, adopting a well-rounded diet rich in nutrients, engaging in regular physical activity, and ensuring adequate sleep can be beneficial. Additionally, consulting with your healthcare provider may uncover further effective strategies to help you maintain a healthy weight.