weight management during menopause
One of the most common symptoms reported by menopausal women is weight gain and an overall change in body shape. Research shows that this might not be your fault, but in fact due to a change in hormones.
Most women gain about 10-15 pounds during the menopausal years (from late thirties to mid fifties) which is gained gradually at around 1 or 2 pounds each year.
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The main area for weight gain is around the abdomen – women become ‘apple’ shaped because their stomach area becomes rounder. What many women find frustrating is that they may be eating no differently, and may even be exercising so it can be very frustrating. As women enter the early stages of menopause, weight maintenance can become more tricky and sometimes maintaining weight feels almost impossible. |
This is mainly due to the fluctuation of hormones as these have a direct effect on metabolism, appetite and the way in which the body stores fat.
So which hormones are the main culprits?
- Oestrogen is the female sex hormone and causes ovulation. As women enter the menopause the levels of oestrogen reduces as ovulation ceases. As the levels decrease the body looks for other ways to grab oestrogen. Unfortunately, fat cells in the body can produce oestrogen so the body converts calories into fat so that oestrogen levels are increased! As we are constantly told fat cells don’t burn calories in the same way muscles do so, increased fat means increased weight!
- Testosterone helps your body to create lean muscle. When women experience the menopause the testosterone levels drop and this can lead to loss of muscle and a slower metabolism. If you have a slower metabolism then your body will burn calories more slowly!
- Androgen levels increase as the body experiences the menopause. This is the hormone responsible for your newly formed ‘apple’ abdomen!
- Progesterone levels also decrease during menopause! Progesterone can contribute to weight gain and water retention which leads to bloating.
No wonder it is difficult for menopausal women to keep trim when all around them their hormones are conspiring against them!
However, there are a few things you can do which will help:
- Eat a healthy balanced diet with plenty of fresh fruit and vegetables
- Watch your portion size
- Eat 6 small meals each day and eat regularly to avoid over-eating in the evenings
- Avoid caffeinated and fizzy drinks as these can lead to water retention and bloating
- Exercise – even going for a 20 minute walk every day can make a difference
Why not talk to your GP who will be able to help you with a healthy diet and exercise plan, or join one of a number of leading weight loss programmes. Information about Weight Watchers, Rosemary Conley and even diets run by the leading supermarkets can be found online.
Information written by the talkhealth medical panel
Last Reviewed: 17 January 2010
Next Review Date: 17 January 2012
