Menopause Weight Gain:
With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. Ashley is also a NASM-certified personal trainer and group fitness instructor. Exacerbating any actual fat gain around the midsection is bloating, another common symptom of menopause.
Lean muscle mass normally declines with hormonal changes and age (27, 28, 29). Older studies in postmenopausal women reported significant weight loss and improvements in health among a group assigned to a vegan diet (22, 23). Often, menstrual periods will skip a month and return, or skip several months and then start monthly cycles again for a few months. Periods also tend to happen on shorter cycles, so they are closer together. If you’ve skipped a period but aren’t sure you’ve started the menopausal transition, consider a pregnancy test.
Weight gain before and during the menopausal years is common, but not inevitable. Your body shape may change without weight gain, or you may gain weight that all seems to land around your midsection. It may feel like it’s just inevitable advice to experience this belly bulge as you age, but there are actually a lot of factors that you can manage. Weight loss surgery, medically known as bariatric surgery, is the last resort of treatments of menopausal weight gain.
Although its use is controversial, hormone replacement therapy has shown effectiveness in reducing belly fat and improving insulin sensitivity during and after menopause (17). A study of over 1,900 women found that those who entered menopause earlier than the average age of 51 had less body fat (13). Fluctuations in estrogen, progesterone, and other hormones can lead to increased appetite and fat gain during perimenopause. There was no difference in average weight gain between those who continued to have normal cycles and those who entered menopause (8). During perimenopause, progesterone levels decline slowly and steadily, while estrogen levels fluctuate greatly from day to day and even within the same day. As a lifelong health and fitness enthusiast with 15 years of experience, Rachel MacPherson is passionate about cutting through fads and noise.
As muscle mass decreases, metabolism’or the rate at which we burn calories’slows. That’s because it takes more energy to maintain muscle, even at rest, than fat. Hormone therapy usually is used to help with hot flashes that affect quality of life. This treatment also may help redistribute the fat that accumulates around the center of the body or abdomen. And hormone therapy may help you manage your weight by improving sleep, which can lead to healthier lifestyle changes.
Metabolic syndrome is characterized by high blood pressure, high blood sugar, abnormal cholesterol and lipid levels, and excess abdominal fat. Sixty-five percent of American women age 40 to 65 are obese, as are 74% of women over age 65. If you’ve made healthy lifestyle changes and the scale isn’t budging, there may be other factors at play. Talking to a healthcare provider, like a doctor or registered dietitian, can help you identify any obstacles that are holding you back from maintaining a healthy weight. As simple as it gets, going for a brisk minute walk on most days of the week is a cardio workout that relieves stress, gently works your muscles and lifts your aerobic output, helping you burn calories and belly fat. Sunshine’s added Vitamin D boost helps your body maintain hormonal balance.
Once you stop getting your period, you may find that you do not experience bloating anymore. People who have a hormonal imbalance may also experience a new level of hunger. You may also notice that you’re hungry for different types of foods. Just like your periods might make you crave salty, sweet, and carb-rich foods due to hormonal shifts, menopause can do the same. This is an indication that you are approaching menopause, a natural part of aging.
Weight gain brings with it risks of diabetes, high blood pressure, and heart disease. That’s largely due to the lack of estrogen, which has protective effects on the heart. But add in obesity or being overweight’another risk factor for heart disease’and menopausal weight gain can spell trouble for women’s heart health. Managing your weight is a matter of balancing what you eat with plenty of physical activity. No matter your age, a healthy diet and exercise are the pillars of keeping your body healthy and your weight in a healthy range. Dr. Batur says that for most people, addressing see post comes down to basics ‘ a healthy diet and exercise.
Prof. Tim Spector, ZOE co-founder and gut microbiome expert, shared his tips for gut health in this article. This appears to be particularly true for women who are already overweight or have obesity. Monica Christmas, MD, offers sell comprehensive obstetric and gynecologic care from a patient’s initial exam through her childbearing years and menopause. Make your tax-deductible gift and be a part of the cutting-edge research and care that’s changing medicine.
They can also help rule out or address more serious problems (such as ovarian cancer or bowel pathology), Dr. Hansen says. Other symptoms to look out for are fatigue or pain that’s causing you to be less active, which could be a sign of insulin resistance. While the first level of treatment for weight gain involves the lowest risk, it conversely demands the most self-control. However, lifestyle changes can help prevent menopausal weight gain and improve overall well-being. Eating mindfully and consuming foods and beverages that support weight loss can help you lose weight during menopause.
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