Weight Loss and Menopause: What You Need to Know to Succeed
Menopause can trigger numerous unpleasant symptoms, like hot flashes and fatigue—but, for many women, one of the most bothersome side effects is weight gain. Researchers have found a strong association between this transitional time of a woman’s life and accumulating unwanted extra pounds.
One scientific review on menopause-related body changes noted that women gain an average of 12 pounds within 8 years after the onset of menopause. That, of course, increases risk for conditions like cardiovascular disease. Gaining 8-20 pounds can increase this risk by 27%, for example, compared to women who maintain their baseline weight. But the review also named several influences that contribute to weight gain for menopausal women—including the normal processes that accompany aging, hormonal factors, and lifestyle choices like diet, physical activity, and sleep.
Let’s look at menopausal weight gain and other symptoms, why they happen, and what women can do to counteract these potentially disruptive changes in their 40s and 50s.
Menopause Symptoms
Menopause occurs when a woman hasn’t had a menstrual period for 1 year. But menopause symptoms may begin in milder forms during perimenopause, which can start a decade before menopause itself. The symptoms may then worsen over time.
During this time, significant changes are occurring inside the female body. Estrogen levels are decreasing, while progesterone—a feel-good hormone that promotes a sense of calm—also begins to decline. You may experience various symptoms associated with these changes, such as:
- Feeling depressed or anxious
- Acting aggressively or feeling irritable
- Headaches
- Brain fog
- Fatigue
- Hot flashes and night sweats
The process of menopause even affects the brain, which may also impact weight. As estrogen declines, so does blood flow to the brain. And low blood flow is associated with many menopause symptoms, including weight gain, depression, anxiety disorders, insomnia, concentration problems, brain fog, and even memory loss.
In addition, women going through menopause may struggle with additional symptoms that can affect everything from their sleep to their sex life, such as:
- Night sweats
- Vaginal dryness
- Urinary tract infections or urinary incontinence
- Decreased libido
- Low mood
- Sleep disruption
Some of these issues, of course, can trigger additional side effects. For example, not getting enough sleep can contribute to weight gain. When you’re sleep-deprived, the body has lower levels of leptin, which is the hormone that tells you to stop eating when you’re full. Meanwhile, levels of the hormone ghrelin—which promotes appetite—will increase. Lack of sleep also disrupts glucose metabolism, which can lead to insulin resistance and type 2 diabetes. And, without proper sleep, you’re more likely to make unhealthy choices, like eating junk food or skipping your exercise session.
Weight Loss and Menopause: Tips for Lasting Results
Clearly, many factors can contribute to weight gain in menopause. But you can help prevent those extra pounds by making healthier choices every day. Here are some changes to consider:
1. Balance Your Hormones
As we’ve established, hormonal changes are a hallmark of menopause. In a woman’s fertile years, estrogen naturally fluctuates throughout the month—but starting in perimenopause, this hormone spikes and dips, swinging to higher and lower extremes. And, since every organ of the female body has estrogen receptors, the decline of this hormone can interfere with your daily functioning.
When estrogen is balanced, you’ll enjoy better moods, sexual function, energy, skin, and even memory and cognitive function. Unbalanced, you can experience irregular menstrual cycles, severe PMS, dry skin, depression, poor memory, or fibroid tumors. It can even increase risk for Alzheimer’s disease. Fortunately, hormone therapy options can help counteract symptoms like hot flashes, night sweats, weight gain, mood swings, memory loss, vaginal dryness, sleep problems, and lower libido.
Traditional hormone replacement treatments have raised fears of increased risks for heart disease, Alzheimer’s, and breast cancer, so the topic is controversial. But short-term low doses of bio-identical estrogen and progesterone can offer relief for menopausal symptoms. It’s important to work with a functional medicine doctor and receive a full hormone evaluation to find the right solution for you.
2. Change Up Your Workouts
Even if you maintain a generally healthy lifestyle, you may find that your usual routines aren’t working as they once did. For example, changes in metabolism as we age may mean that we aren’t burning calories at the same pace. One way to increase your metabolism, however—as well as improve your mood—is through gaining more muscle, which can be achieved through weight training. Aim for 2-3 sessions per week.
Metabolism also receives a boost through interval training. This type of workout requires you to move at a moderate pace, interspersed with bursts of activity at a fast pace. So, for example, you can walk for a few minutes, then jog or sprint for 30 seconds to 1 minute, and repeat the cycle. Or, if you’re riding a bike, speed up your pedaling to reach a faster pace in bursts. You’ll get a metabolism boost for hours after this type of workout ends.
And, if you need additional reasons to exercise—at any stage of life—there are plenty. Studies have shown that it cuts breast cancer risk for women. It also makes your lungs more efficient, strengthens the heart, muscles and immune system, and lowers the production of stress hormones. It reduces inflammation in the body, boosts sensitivity to the hormone leptin, and decreases joint pain, stress, and blood sugar. Also important for counteracting weight gain, exercise helps you burn off belly fat that would otherwise promote inflammation.
3. Maintain a Healthy Diet and Lifestyle
To create the best health for your entire body, first give up any toxic substances. This could be cigarettes, alcohol, ultra-processed foods, harmful drugs, or all the above. You might also choose to eliminate caffeine, as it can contribute to hot flashes. But if you do consume it, aim for small quantities, and choose green tea—it’s a superfood with powerful antioxidants. Some evidence has suggested that green tea extract may help burn fat by boosting metabolism, possibly thanks to its antioxidants called catechins.
In terms of diet, make sure you’re eating plenty of fresh produce, clean protein, and healthy fats from sources like avocados and nuts. Boost bone health, which can deteriorate in the menopausal process, with enough calcium and vitamin D (take supplements if needed). Eating nutrient-dense whole foods will boost your energy and mental sharpness while helping suppress cravings for junk food.
Finally, make sure you’re managing stress. Exercise, nutrition, and proper sleep hygiene will help with this, but it’s a great idea to add some extra stress-busters to your daily or weekly routine. Try yoga, tai chi, spending time in nature, warm baths, calming supplements, or acupuncture. Start a practice of daily gratitude lists, meditation, journaling, prayer, art therapy, or chanting. Seek out support groups if needed and spend quality time with loved ones. An overload of chronic stress has been associated with weight gain, so you’ll want to create a toolbox with a variety of tactics you can employ to reduce stress on a regular basis.
4. Taking a Holistic Approach to Menopause
Anyone who’s lived for a few decades knows that age-related physical changes can be challenging to cope with. But we’re never hopeless or helpless when it comes to our health. We can create so many positive effects through simple basics like diet, lifestyle, and proper sleep.
Fortunately, you’ll probably find that one positive habit makes you more likely to choose additional ones. Enjoy the domino effect: It’s easier to work out after getting a sound night of sleep. You’re less likely to reach for junk food after a feel-good workout. Exercise helps tire out your body so you sleep better at night—and so on. When you make healthier choices now to counteract (or prepare for) menopausal changes, they’ll serve you for the rest of your life.
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I was a news reporter- recently diagnosed with short term memory- since then I have researched to improve my memory through exercise and what I eat – blueberries for example – I avoid sugar!!