Menopause weight gain is common among women over 40. Here’s why some women gain weight and how to stop the middle-age spread!
Menopause conversations are still a taboo even though millions of women struggle each day with its unpleasant physical and emotional changes. I have dedicated the last two years learning about this impending stage of life women endure. Not only that, but I experienced several symptoms associated with menopause and have previously written several articles about this topic. I wrote about mood change, sexuality, sleep, and aging; But one of the most evident symptoms I have yet to write about is weight gain at menopause.
Why do women gain weight during menopause?
Weight gain at menopause is typical. According to research, it is estimated that women gain between 2 to 5 pounds during perimenopause. Some even gain more weight, particularly women who are overweight. Some studies showed that 20% of women gain over 10 pounds, specifically women over 40. Now, although weight gain can happen at any age, women in menopause tend to accumulate belly fat and lost muscle mass.
There are few reasons why this happens, but mainly, hormonal changes are the main culprit for weight gain during this period. Weight gain in menopause could be a result of increased appetite and calorie intake that happens in response to hormonal changes. Some studies found that the levels of the “hunger hormone” ghrelin were significantly higher among menopausal women compared to premenopausal women. In addition, decreased estrogen levels play a significant role in hormones that control appetite. And for these reasons, during menopause, women experience an increased drive to eat more calories.
So how can women fight weight gain during menopause?
Well, ladies, you may have been beating yourself over the head trying to figure out why you gained weight after 40 even though your lifestyle hasn’t changed. Right? I get it. I’ve been there too, secretly craving indulging on carbs and sweets for over a year until I confessed to the family doctor. I told her that I don’t understand why I continuously want carbs to fill my belly! And after realizing the role hormones play in controlling appetite, we can now nail a strategy to fight menopause weight gain.
Time to embrace a new lifestyle
Before sharing my experience with weight management during menopause, the one thing everyone should come to terms with is change. Embracing a new lifestyle is the essence of weight control after 40. And women need to reconsider routines and eating habits. I also want to stress the importance of self-care and self-maintenance. If you are over 40, you have probably sacrificed your time and effort to take care of others. You may not have had the conveniences of taking care of your own body and wellbeing while raising children and working. This perspective and way of living have to change now because you owe your “self” the love and attention it deserves. Once you’ve accepted the necessity for change, it’ll be easy to take action to alter your lifestyle.
Move/Exercise
Let me say that once menopause hits you, your body can instantly fall into the trap of fat and cellulite preservation! And if left untreated, you may experience stiffness and muscle loss as well. These effects are a direct impact of hormonal changes. And the only way to manage fat buildup and muscle loss is by being active.
There are two things to start regularly incorporating into your life: cardio and strength training. OK, now don’t think that you need to do an arduous workout like jogging or lifting weights. There are many easy and simple ways to be active such as walking (an hour a day), biking, dancing, and swimming. These are attainable exercising routines to perform daily, and they help burn calories and reduce fat buildup. As for strength training, consider Yoga, Pilates, and Barre workouts. Not only do these workouts help strengthen the muscles, but they also improve flexibility, reduce stiffness, and burn fat. Plus, they help alleviate your state of mind.
Cut down sugar/carbs
Don’t allow estrogen to control your craving for carbs and sugar. It can be hard in the first few days or the first week, but it’s achievable. Whenever I have a carb attack, I fill up on veggies, even raw vegetables like celeries, broccoli, carrots; or fruits like nectarines and apples.
As well, I recommend reducing alcohol consumption. There are many advantages to cutting down on drinking, even better, eliminating it. The critical thing to keep in mind is the fact that alcohol contains sugar and lots of it!
To help reduce carbs and sugar craving, consider eating good fat found in plants such as avocado and nuts, specifically almonds and walnuts. Protein is essential for muscle building. Yet certain types of proteins such as high-fat milk, cheese and red meat raise cholesterol and increase the risk for heart disease. I have found that white meat, fish and yogurt are much easier to digest and contain protein.
Take supplements
I was not a fan of supplements until reaching 40 and realized that bone and joint health are vital to maintaining as we age. Not only that, but some vitamins and minerals can help stabilize weight and sugar levels during menopause. Before sharing my list of supplements, please follow up with your doctor to find what is suitable for your health.
Vitamin C
One of the most recognized benefits of Vitamin C is that it helps boost collagen production and improves skin condition. (Five reasons why vitamin C benefits aging skin)
Vitamin D
Do you know that as we age, the body is less efficient at making vitamin D from the sun? Someone who is 70 years old only makes about 25% of the vitamin D that a 20-year-old makes from the same amount of sun exposure. Doctors and experts recommend that women over 40 take Vitamin D to help manage several possible diseases. Deficiencies in Vitamin D can cause an increased risk in many illnesses such as Osteoporosis, heart disease, Insulin resistance, depression, Alzheimer’s disease, arthritis and more. As well, it increases the risks of weight gain and inflammations.
Zinc
I discovered the benefits of zinc while researching solutions for skin psoriasis. It is a mineral that has several health benefits for women in menopause. Zinc plays a role in the synthesis, storage, and release of insulin in the pancreas. Zinc deficiencies affect insulin levels, which can lead to adverse changes in appetite and blood sugar levels. This miniral helps metabolize protein, carbs, and fat, ultimately helping you lose weight.
Magnesium
Magnesium helps produce energy and regulate blood sugar. I take Magnesium to strengthen muscle performance during a workout. It helps the body conduct nerve impulses and normal heart rhythms by playing a role in the transport of calcium and potassium. Some studies suggest the mineral might be helpful for people who need to lose weight.
Here’s a list of other vitamins for women in menopause from Healthline.
Quit snacking
Snacking is a comfort habit for most people and we can naturally be inclined to snack on carbs and sugar (popcorn, chips, chocolate). These are culprits affecting insulin and sugar levels in menopausal women. Instead, opt for high fibre snacks like Raspberries, Bran cereal, lentils soup, Pistachios, Hommus, Yogurt, and nuts.
Summary
Weight gain during menopause is frustrating and can be disappointing, especially if you’ve been keeping a consistent lifestyle for decades. The changes in hormonal levels can affect insulin and sugar levels leading to an increased appetite and lower metabolism. Therefore, it’s best to modify your lifestyle and focus on healthy eating habits. And remember to reward yourself with love and care now and moving forward.
