Menopause and body weight

Menopause marks a significant transition in a woman's life, often bringing about many physical and emotional changes. One of the common challenges during this period is weight gain, which can be difficult to manage due to hormonal shifts, a slowing metabolism, and changes in body composition. Understanding these challenges is an integral part of the puzzle when it comes to improving your diet and lifestyle for better health.

Menopause is defined as the loss of ovarian function and is clinically diagnosed by the absence of periods in 12 months if you are more than 50 years old or 24 months if you are less than 50 years old.

The years leading up to menopause are referred to as perimenopause. During this time, levels of the female sex hormones involved in producing an egg from the ovaries each month fluctuate and gradually decrease. As a result, periods may become irregular, sometimes more frequent and heavier, but at other times lighter and less frequent.

Menopause can also be induced by surgery by the removal of the womb or ovaries.

Symptoms occur as a result of the progressive fall in female hormones; some women go through menopause with only a few symptoms, while others experience them all. These may occur during any or all stages of menopause, and they include irregular periods, hot flushes, night sweats, mood changes, sleep problems, vaginal and bladder problems, fatigue, heart palpitations, dry skin, joint aches, weight gain and body composition changes, hair thinning, forgetfulness and changes in sexual desire.

Menopause and body weight:
Due to the changes in the balance of hormones, there may be some changes in body composition, including the redistribution of body fat, which leads to it being stored around the abdomen, and the loss of lean body mass (muscle and bone mass), which subsequently reduces the basal metabolic rate (the number of calories you burn as your body performs its day-to-day functions). 

If you are going through menopause and finding it challenging to lose weight, please don’t be hard on yourself. Part of the challenge is due to the natural change in hormones. However, maintaining your lifestyle changes will improve your overall health. 

What you can do:

• Stay active: Physical activity, particularly weight-bearing exercise, will help maintain muscle mass, keep bones strong, improve insulin sensitivity, and help you sleep better. When it comes to incorporating physical activity and building up, some tips include:
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  • Build-up: Begin at an intensity and frequency you’re comfortable with
  • Variation: Try different forms of exercise such as running, swimming, yoga and strength, in order to target different muscle groups
  • Consistency: It’s better to be consistent over time than go all out with a level that you’re unable to stick with
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• Healthy diet: follow the Roczen dietary principles, work actively to reduce refined and processed foods, and increase your consumption of vegetables and fibre-rich foods. Prioritising good protein sources and increasing your daily intake can help you manage your appetite and maintain lean muscle mass.
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  • Increasing the fibre content in your diet by eating more vegetables, legumes, seeds, and nuts can also help you stay satiated for longer, improve your cholesterol, and reduce the risk of cardiovascular disease and cancer.
  • Adding omega-3 fatty acids to your diet, present in blue fish (like salmon, mackerel, sardines, etc.) and olive oil, can also help with some perimenopause symptoms (like night sweats) and is associated with a reduction of cardiovascular risk.
  • Calcium and Vitamin D, present in dairy, green leafy vegetables, soybeans, and oily fish, can help maintain muscle and bone health. 
  • Reduce caffeine and alcohol intake, which can affect sleep and worsen hot flushes. Reducing alcohol will also help with weight management and has many other health benefits that you can check here.
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• Sleep hygiene: Establish a regular sleep routine, create a cool, comfortable sleep environment, and avoid screens before bedtime.
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• Manage stress: Practice relaxation techniques like deep breathing, meditation, or mindfulness, and simply engage in hobbies and activities that bring joy and relaxation.
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• Treatment for menopause symptoms: If menopausal symptoms are affecting your quality of life, see your GP or gynaecologist who will be able to advise you on medical treatments including  hormone replacement therapy (HRT).

‍Summary:
Navigating menopause can be a challenging journey, but with the right strategies and support, it is possible to maintain a healthy lifestyle and manage weight effectively. By staying active, eating a balanced diet rich in essential nutrients, practising good sleep hygiene, and managing stress, you can mitigate many of the symptoms associated with menopause. Remember, this phase of life is a natural transition, and taking proactive steps to care for your body can significantly enhance your overall well-being. Embrace these changes with a positive mindset and a commitment to your health, knowing that each small step contributes to a healthier, more vibrant you.

Additional information resources:
‍https://www.rcog.org.uk/for-the-public/browse-our-patient-information/treatment-for-symptoms-of-the-menopause/

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