Weight gain and menopause

Menopause: What is it?

Your last menstruation is during menopause. If you have gone a full year without getting your period, you have achieved menopause.

Many women believe that putting on weight coincides with menopause. But age and lifestyle modifications are more likely to blame.

midlife weight gain factors aging

Women who are between the ages of 45 and 55 typically gain roughly half a kg every year. Age-related muscle loss lowers your metabolism and contributes to weight gain. Therefore, you are likely to put on weight if your diet remains the same.

Distribution of fat and estrogen

Following menopause, lower levels of oestrogen may cause fat to accumulate around the waist rather than the hips and thighs. Compared to 5 to 8% in premenopausal women, belly fat makes up 15 to 20% of the body weight of postmenopausal women.

signs of menopause

Menopausal symptoms may make it more difficult to exercise and eat healthily, which may lead to weight gain. These symptoms include hot flushes, poor sleep, and low mood.

Life stresses Various life constraints might make it challenging to prioritize your health around the menopause. demands at work or taking care of aging parents, for instance.

risk factors for abdominal fat

Visceral fat is defined as the fat that is accumulated around your organs. This kind of fat is harmful since it has been connected to:

heart disease risk is rising (one of the leading causes of death for women in Australia)

Dementia, breast cancer, and type 2 diabetes enhanced menopausal symptoms including hot flushes.

How you can help

During the menopausal transition, it's crucial to reach and maintain a healthy weight. You may take a variety of actions to lower your risk of developing chronic diseases and weight gain.

Eat a balanced diet.

A nutritious diet helps reduce weight gain and increase energy.

You may lose weight by eating a low-calorie or low-carbohydrate diet. If you have type 2 diabetes, high blood pressure, or high cholesterol, it may also assist with other health problems.

It is not advised to use crash diets to lose weight. For guidance, see a dietician or your physician.

Engage in regular exercise

The benefits of physical exercise are many. It may help you control your weight and menopausal symptoms, as well as your chance of developing chronic diseases.

You should try to exercise most (if not all) days of the week. You must mix consistent exercise with a calorie-reduced diet to lose weight.

Recommendations for weekly exercise include:

• 2.5 to 5 hours of moderately paced exercise, such brisk walking, golf, mowing the lawn, swimming, or
• 1.25 to 2.5 hours of strenuous exercise, such as running, aerobics, cycling quickly, or participating in team sports
• Or you could combine the aforementioned options.
• It's also advised to engage in muscle-strengthening exercises twice a week.
• other changes in lifestyle
• It's crucial to prioritize sleep and moderate alcohol consumption.
• More eating and worse dietary decisions are linked to lack of sleep.
• Alcohol abuse may worsen menopausal symptoms, lead to weight gain, and interfere with sleep.
• treatment with menopausal hormones

Ask your doctor about menopausal hormone treatment if your everyday life is being affected by menopausal symptoms, making it difficult to engage in healthy eating and exercise (MHT).

MHT may also lower the likelihood of developing several chronic illnesses, such as type 2 diabetes and heart disease. After menopause, it could also aid in abdominal fat reduction.

When to see the doctor

If your menopausal symptoms make it difficult to do daily tasks, see your doctor. For instance, if you

have trouble sleeping, have trouble controlling their emotions, such as anxiety or sadness, and require assistance to reduce or quit their alcohol use.

See your doctor before beginning a new exercise regimen is also advised. This is extremely crucial if you already have a medical issue or haven't been physically active recently.