PT Health Life – Many women wonder why they often gain weight during menopause. There are many factors that influence this, such as hormones, aging, lifestyle, and genetics. However, the menopause process affects weight differently for each woman.
weight gain during menopause is very common, during menopause, women gain an average of 2 kg.
Age and genetics play a role, but much of it is due to the link between metabolism and hormones. As estrogen levels drop, a woman’s metabolism slows down. This causes menopausal women to gain weight even without making any changes to their diet or exercise, making it difficult to lose weight .
1. Hormonal changes affect metabolism
During perimenopause , progesterone levels decrease slowly and steadily, while estrogen levels fluctuate greatly from day to day, even within the same day.
In the early stages of perimenopause, the ovaries often produce extremely high levels of estrogen. This is due to impaired feedback signals between the ovaries, hypothalamus, and pituitary gland.
In late perimenopause, when menstrual cycles become irregular, the ovaries produce very little estrogen, and even less during menopause.
Some studies suggest that high estrogen levels may promote fat gain. This is because high estrogen levels are linked to weight gain and higher body fat during the reproductive years .
From puberty until menopause, women tend to store fat in their hips and thighs as subcutaneous fat. Although it is difficult to lose, this type of fat does not increase the risk of many diseases.
However, during menopause, low estrogen levels promote fat storage in the abdominal area as visceral fat, which is linked to insulin resistance , type 2 diabetes , heart disease and other health problems.
2. Weight changes during perimenopause
It is estimated that women gain about 1 – 2 kg during the perimenopausal transition. However, some women gain more weight, especially those who are overweight or obese.
Weight gain can also occur as part of the aging process, regardless of hormonal changes. Researchers looked at weight and hormone changes in women aged 42–50 over a three-year period and found no difference in average weight gain between those who continued to have regular cycles and those who entered menopause.
The Study of Women’s Health (SWAN) is a large observational study that followed middle-aged women through perimenopause. During the study, women gained belly fat and lost muscle mass.
Another factor contributing to weight gain during perimenopause may be increased appetite and calorie intake in response to hormonal changes.
In one study, levels of the “hunger hormone,” ghrelin, were found to be significantly higher in premenopausal women than in premenopausal and postmenopausal women. Low estrogen levels in late menopause may also impair the function of leptin and neuropeptide Y, hormones that control satiety and appetite. Therefore, women in late perimenopause with low estrogen levels may be forced to eat more calories.
Some researchers say that the combination of low estrogen and progesterone may further increase the risk of obesity.
3. Weight changes during and after menopause
Hormonal changes and weight gain can continue as women move from perimenopause to menopause. A study of 1,900 women found that those who entered menopause earlier than the average age of 51 had less body fat.
In addition, there are a number of other factors that can contribute to weight gain after menopause, such as:
- Postmenopausal women are often less active than when they were younger, which reduces energy expenditure and leads to loss of muscle mass.
- Postmenopausal women also tend to have higher fasting insulin levels and insulin resistance, leading to weight gain and increased risk of heart disease.
Hormone replacement therapy has been shown to be effective in reducing belly fat and improving insulin sensitivity during and after menopause. However, the averages found in studies do not apply to all women because each woman’s menopause is different.
4. How to prevent weight gain during menopause
Here are some things women can do to prevent weight gain during menopause:
Reduce carbs: Cut back on carbs to reduce belly fat, which causes metabolic problems. Avoid carbs like bread and baked goods, which are harder to burn. Stay away from high-calorie alcohol, soft drinks, and coffee.
Add fiber: Eating a high-fiber diet, including flaxseed, can improve insulin sensitivity. Other high-fiber fruits and vegetables to add to your diet include leafy greens, cabbage, cauliflower, broccoli, asparagus, bell peppers, mushrooms, eggplant, apples, berries, kiwi, grapefruit, etc.
Exercise: Engage in appropriate exercise to improve body composition, increase strength, and build and maintain lean muscle. Aim for at least 2.5 hours of moderate exercise per week.
Rest and relaxation: A good night’s sleep is always good for your body, but it’s even more important when it comes to losing weight. To maintain good sleep hygiene, keep a regular bedtime and make sure your bedroom is quiet and dark. Relax before bed, and get enough sleep to help control your hormones and appetite.
If you have checked all the diet and exercise items and still do not see any changes, see your doctor for a check-up and consultation. In addition, you should see a nutritionist for guidance on choosing the right food and diet.
