Women going through the menopausal transition may gain weight. Those who wish to lose this weight may have more difficulty than usual, and keeping the weight off can be challenging.
Weight gain occurs before and during menopause partly because of a drop in estrogen levels.
Low-quality sleep and regular, age-related reductions in metabolism and muscle tone can also contribute to this weight gain. The weight tends to develop in the abdomen.
Although losing weight can be more challenging during menopause, there are various methods that many people find effective.
Changes in levels estrogen contribute to weight gain.
Estrogen is one of the primary sex hormones in females. It plays a role in:
physical sex characteristics
regulating the menstrual cycle
maintaining bone health
regulating cholesterol levels
During menopause, estrogen levels dip substantially.
Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.
To lose weight, people need to consume fewer calories than they use up. Making dietary changes is a key part of losing weight.
Healthful, nutrient-dense foods should be the basis for all meals and snacks. A person’s diet should contain a variety of colorful fruits and vegetables, whole grains, and lean sources of protein.
A Mediterranean-style diet is a very popular and effective diet for health. A 2016 study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss.
People should make a point to eat:
a variety of fruits and vegetables
lean proteins, from beans, fish, or chicken, for example
whole grains in bread and cereals
healthful fats, such as from olive oil or avocados
legumes
People should avoid processed foods and those containing high amounts of trans or saturated fats. Some examples include:
white bread
pastries, such as cakes, cookies, and donuts
processed meats, such as hot dogs or bologna
foods with a lot of added oils or sugar
Reducing the consumption of sweetened drinks — such as sodas and juices — can also help. Sugar-sweetened beverages carry a lot of extra calories.
Hormones affected by exercise
Dopamine. Studies have proven exercise increases dopamine levels in the brain, which decreases stress and even depression. This chemical causes the famous “runners-high” because it enhances those “feel-good” transmitters. Increased dopamine also helps remove that “edgy” feeling stress creates,
Serotonin. Millions of Americans suffer from insomnia and sleep apnea, and turn to sleep aids for help. Instead, I recommends a healthy dose of exercise. Physical activity releases serotonin, which promotes a good night’s rest. Boosting serotonin levels can also positively impact mood, social behavior, appetite, digestion, memory and sexual function.
Testosterone. As a woman ages, testosterone naturally decreases. However,engaging in regular physical activity can help boost testosterone, which can slow the natural effects of aging.
Estrogen. The symptoms of menopause are in part driven by the imbalance and decline of estrogen. One way to combat this is to exercise. Getting your heart rate up for at least a half hour every day helps boost estrogen levels, which can help take the edge off of menopause symptoms.
Preventing weight gain.
Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.
Reducing the risk of cancer. Exercise during and after menopause can help you lose excess weight or maintain a healthy weight, which might offer protection from various types of cancer, including breast, colon and endometrial cancer.
Strengthening your bones.
Exercise can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
Reducing the risk of other diseases. Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise can counter these risks.
Boosting your mood. Physically active adults have a lower risk of depression and cognitive decline.
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