Why Does Menopause Make Losing Weight Harder?...

Photo Illustration by Amelia Manley for Verywell Health; Getty Images

Fact checked by Nick BlackmerFact checked by Nick Blackmer Key TakeawaysMenopause often leads to weight gain and a shift in body fat distribution due to hormonal changes and a slower metabolism.Lower estrogen levels during menopause can increase hunger and reduce lean muscle mass, making weight management more challenging.Hormone replacement therapy and weight management strategies like strength training, quality sleep, and adjusting calorie intake can help mitigate menopausal weight gain.
Many people entering menopause experience a similar struggle: They can't seem to lose weight even if they keep hitting the gym.In a recent Verywell Health survey, many respondents cited menopause as a reason that makes weight loss seem impossible. Baby Boomer and Gen X respondents repeatedly indicated that their age and slower metabolism were hindrances to weight loss, and they're not alone in this experience.“Post-menopausal women gain an average of 1.5 pounds per year and may experience a shift in body shape, with more fat accumulating around the midsection,” said Kathleen Jordan, MD, chief medical officer at Midi Health, a virtual care clinic focusing on perimenopause and menopause.“Some of the weight and body composition changes occurring at midlife can be chalked up to aging and a naturally slowing metabolism," Jordan added. "But declining estrogen levels due to menopause, as well as menopause symptoms that interfere with sleep and mental health, also play a role.” Survey Respondent, Age 64I’m doing the same stuff at the gym, but it’s not helping after menopause.
Before menopause, higher estrogen levels can support better muscle mass, bodily strength, fat and glucose metabolism, according to Jordan. Fat tends to store around the breasts, buttocks, and thighs. However, during menopause, declining estrogen levels result in more fat accumulation around the belly and decreased lean muscle mass.Jordan said that in addition to these bodily changes, declining estrogen levels can increase hunger, as estrogen normally helps control appetite. Lower estrogen can further contribute to some common menopausal symptoms, including hot flashes, poor sleep quality, and diminished mental health.“It might make you feel like you want to eat less healthy food [and] don’t want to exercise,” said Pichamol (Sigh) Jirapinyo, MD, MPH, director of bariatric endoscopy fellowship and associate director of bariatric endoscopy at Brigham and Women’s Hospital in Boston, and assistant professor of medicine at Harvard Medical School.Jirapinyo added that changes in both personal and professional life during menopause sometimes lead to less physical activity. For instance, a mother of young children may move a lot because of parenting demands. As her children grow older and require less attention, her daily activity level may naturally decrease.
Related: What Is the Average Age for Menopause to Start?
These physiological changes and shifts in life circumstances can make weight management during menopause more challenging. However, there are ways to minimize weight gain or even lose weight if necessary.Hormone replacement therapy is a viable treatment option for many people who are peri- or postmenopausal. A 2018 study published in the Journal of Clinical Endocrinology and Metabolism concluded that menopause hormone therapy is associated with a reduction or redistribution of belly fat, also known as visceral fat. This visceral fat collects between abdominal organs such as the spleen, stomach, and liver, and can predispose you to insulin resistance and type 2 diabetes.“I would encourage patients to discuss this with their OB-GYN because it’s [prescribed on] a case-by-case basis,” Jirapinyo said.For individuals with obesity, additional options may exist depending on their overall health. These include medications like Wegovy and Zepbound, two of the eight drugs approved for weight loss.Another option is endoscopic sleeve gastroplasty, a minimally invasive procedure that uses a flexible tube inserted through the mouth to surgically reduce stomach size. Jirapinyo said roughly 90% of her patients who receive bariatric endoscopy are women, and they’re typically around the age of menopause.Jirapinyo emphasizes that maintaining a healthy weight can reduce the risk of developing high blood pressure, heart disease, type 2 diabetes, and breathing problems such as sleep apnea. Some of the weight management strategies include:Prioritize quality sleep: Poor or insufficient sleep increases the production of the stress hormone cortisol. Too much cortisol may lead to increased belly fat and higher blood sugar.Emphasize strength training: Lifting weights at least twice a week will help you build and maintain muscle mass, which can help boost metabolism.Adjust your calorie intake: A slower metabolism after menopause impedes the body's ability to effectively burn calories. Try to limit processed foods, sweetened beverages, and alcohol in order to account for the lower calorie needs.
Related: What's the Best Way to Treat Menopause?
What This Means For YouHormonal changes and a slower metabolism contribute weight gain during menopause. Discuss potential treatments like hormone replacement therapy with your healthcare provider, and consider incorporating strength training, improving sleep quality, and adjusting your diet to better manage your weight.
Read the original article on Verywell Health.

Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!

Source link

What's your thought on the article, write a comment

0 Comments

Sign In to perform this Activity

Account Frozen

Ads