Did Menopause Really Cause My Weight Gain? Absolutely!

Many Australian women report their waistlines expanding during menopause. A study of Australian-born women aged 46-57 years revealed the average weight gain at this time of 2.1 kg, with visceral fat (deep belly fat) increasing from 5%–8% of total body fat in the premenopausal state, to 15%–20% of total body fat in the postmenopausal state. So menopause is very much linked to weight gain.

So is weight gain an unwelcome side effect of menopause? Is it influenced by genetics, lifestyle factors and more? If so, how can it be managed?

Read on as we share the causes and tips to help you manage your weight and wellbeing at this time.

Menopause is a cause of weight gain, but maybe not the only one

At perimenopause, the ovaries gradually produce less oestrogen and progesterone. These two hormones play a key role in regulating the menstrual cycle and maintaining bone density.

The primary reason why women tend to gain weight during menopause is a decrease in metabolism. Declining oestrogen levels loss of muscle tissue, known as sarcopenia. Muscle is more metabolically active than fat, meaning it burns more calories at rest. This makes it easier to gain weight – even without lifestyle changes.

Oestrogen helps regulate weight by affecting insulin sensitivity. This in turn helps regulate blood sugar levels and fat storage. As oestrogen levels drop, insulin sensitivity decreases, making it easier for the body to store fat. Oestrogen also helps regulate the distribution of fat in the body. During menopause, there is often a shift in fat distribution from the hips and thighs to the abdominal area. This change in distribution is what increases visceral fat, the type of fat that surrounds organs in the abdominal cavity.

It is sometimes believed that hormone replacement therapy (HRT) or menopausal hormone therapy (MHT) may cause weight gain, however available evidence suggests that this is not true.

Genetics may also be a factor in weight gain

Menopause may not be the sole culprit behind weight gain. Genetics also plays a role in menopausal weight gain. If your family has a history of weight gain or obesity during menopause, you may be more predisposed to experiencing similar changes in your own body.

Emerging research from UCLA life scientists reports that a gene called ‘reprimo’, which is expressed by certain neurons in the brain, may play a role in menopause-related weight gain. The reprimo gene is important for regulating body temperature. Changes in body temperature are known to affect body weight and may contribute to the weight gain seen in menopause.

Weight gain may just simply be down to the natural ageing process, which is common across both sexes, not just women. Aside from hormonal shifts, this is due to a combination of decreased muscle mass, reduced physical activity and a slower metabolism.

Lifestyle factors contribute to weight gain

Lifestyle changes and pressures that often coincide with menopause can also impact weight gain. At this time it’s not uncommon to be juggling your career and family, while caring for elderly parents. So, stress and anxiety can be a major factor. Indeed, one survey reported 59% of menopausal women said they experienced more stress at work, while another revealed 85.3% of post-menopausal women and 46.5% of peri-menopausal women had symptoms of physical and mental exhaustion.

If you’re experiencing sleep disturbances, a lack of sleep can knock your metabolism off-balance. And when you’re tired, you will have less energy for physical activities. This lower energy expenditure results in fewer calories burned, making weight gain more likely.

When you’re feeling tired, you may find yourself reaching for instant-energy, calorie-laden foods. Although those comfort eats may satisfy your appetite, they could be gaining you weight. But there is science behind menopausal hunger. During perimenopause, levels of the hunger-stimulating hormone ghrelin increase, while levels of leptin, which promotes a sense of fullness, reduce throughout peri- and postmenopause.

There are evidence-based steps you can take to maintain a healthy weight during menopause

Getting a good nights sleep can help aid weight maintenance or loss. If you’re having trouble getting to sleep or staying asleep, there are strategies that can help. Studies suggest hormone therapy can help reduce sleep disturbances and improve chronic insomnia by increasing oestrogen levels in the body. Sleep quality can be further supported by ensuring your bedroom conditions are optimal for sleep – keep temperatures cool and minimise light-emitting sources such as TVs and devices. Yoga and Cognitive Behavioural Therapy have also been shown to support sleep in menopausal women.

Staying active during menopause can support weight loss and a healthy lifestyle. Creating an exercise routine doesn’t mean pushing your body beyond its limits, but incorporating elements of manageable aerobic and strength-based activity into your week. If you’re not feeling energetic, a quick 15 minute exercise video on Youtube may be more achievable than going to the gym. You could also try lifting small dumbells or household items like cans or bottles during TV commercial breaks to build strength. Even walking coffee dates with friends instead of a sit-down brunch on the weekends will boost your physical activity and health.

Nourishing your body with an optimal level of nutrients will support health and weight during menopause. Try to crowd out refined carbohydrates with protein, fruits, and vegetables. Incorporate good sources of calcium such as dairy products, leafy green vegetables, tofu and nuts to maintain bone health.

To soothe yourself at this time, consider techniques that cultivate calm like deep breathing, meditation, yoga or tai chi. These practices can help and relax the body and mind, reducing stress and anxiety associated with menopause. Prioritise self-care by making time for gentle self-care activities that you enjoy, such as reading, listening to music, taking a bath or engaging in a hobby.

Some women may wish to seek medical advice

As we’ve established, menopausal weight gain is common, however there may be times it’s necessary to seek medical advice. If your weight gain is sudden and unexplained it may be a sign of an underlying medical condition which needs identifying. Also, if it’s accompanied by other symptoms such as fatigue, abdominal pain or shortness of breath, then do seek help.

If you are looking to be the happiest, healthiest version of yourself throughout menopause, Metluma can help you navigate this transitional time with confidence. Schedule a free consultation to discuss creating a personal treatment plan and support your needs.

Summary

Weight gain during menopause is experienced by many midlife women. Here, we summarise the relationship between menopause and weight gain, and how you can nurture your wellbeing during this transitional time.

• The average weight gain during menopause is 2.1 kg, but weight gain is not always solely caused by menopause alone, nor is it inevitable.
• Declining oestrogen and progesterone levels contribute to menopausal weight gain by contributing to muscle-mass loss, decreasing insulin sensitivity and shifting fat distribution.
• Genetics can play a role in menopause weight gain, as can the general ageing process.
• Lifestyle factors like stress, anxiety, sleep disturbances and diet can also affect midlife weight gain.
• Getting a good night’s sleep, creating an exercise routine, having a balanced diet and relaxation rituals can help support a healthy lifestyle during menopause.
• If your weight gain is sudden, accompanied by other symptoms or won’t drop when being managed with a healthy lifestyle then you may need to consider seeking medical advice.

Metluma provides evidence-based health and wellbeing support for women at all stages of life. Learn how to live longer, be healthier, and optimise your health during menopause.

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