Preventing middle age spread after menopause

As women approach the “change” of life, their concerns may be focused on hot flashes and night sweats, but there can be another unwelcomed change - weight gain. 

Many women will experience weight gain during or soon after menopause is complete. Women who gain weight during this phase of life may notice a subtle yet noticeable snugness of how their clothes are fitting.  Or they may discover their slight belly pooch has suddenly turned into a full-blown belly muffin top.  Over a two year period it is not uncommon for a woman to find the scales tipping in the wrong direction of gaining anywhere from 10 or more pounds – and those extra pounds are often quite stubborn not wanting to budge.

Why do some women gain excess weight during menopause?  There is no definitive blanket answer as to why.   All women are unique but there are some reasons that likely are major contributors to the weight gain:

·      Hormonal changes

Any woman in the throes of menopause is well aware that her hormones have gone haywire.  One hormone in particular - estrogen - is dropping fast.  As estrogen decreases, this causes women to have a greater propensity to gain weight in the abdominal area.  Before menopause, many women carry any excess weight on their hips, thighs and buttocks.  Now any additional pounds go straight to her tummy giving a woman a more rounded look than what she had when she was younger.

·      Diminished muscle mass

Muscle mass reductions can begin as early as age 35 in both women and men.  Loss of muscle mass reduces the rate at which a woman’s body uses calories making it more challenging to maintain a healthy weight.  This condition known as sarcopenia can be prevented by having a regular, consistent exercise routine that incorporates lifting weights and eating sufficient sources of protein (between 25-30 grams) at each meal.

·      Genetics

Our genes certainly play a role in menopausal weight gain.  A woman’s close relatives – her mother, grandmothers, sisters – can be a clue as to how much weight she may gain or not during menopause.

·      Unhealthy lifestyle habits

Depending on how well a woman takes care of herself years before menopause decides to arrive, may determine if she will gain weight.  If a woman has had poor eating and sleep habits and little to no exercise, she may find herself gaining unwanted pounds. 

·      Aging

One other reason for menopausal weight gain is the simple fact a woman is getting older.  Aging means weight gained will be harder to lose because the rate of how many calories are burned known as metabolic rate has slowed down.   Also as people age, they tend to slow down and become less active.

How to prevent menopausal weight gain

Menopausal weight gain does not have to be inevitable.  But it will take some work by any woman to recognize and do what it takes to combat weight gain and fat redistribution.  Doing so can help her to lead a long heathy life with a reduced likelihood of developing cardiovascular disease, high blood pressure and type 2 diabetes. 

Preventative steps to take include:

·      Be physically active for a minimum of 150 minutes weekly or 30 minutes 5 days a week.  Engaging in aerobic exercise and resistance training help immensely in maintaining a healthy body weight, boosting metabolism, building strong bones and muscle mass, and reducing body fat.

·      Make simple yet very effective dietary changes.  Eat more fruits and vegetables, whole grains, nuts and seeds.  Be aware that once a woman goes through menopause, she is at the same risk as a man for developing heart disease.  Reducing foods high in unhealthy saturated fats and replacing them more with healthy monounsaturated and polyunsaturated fats is a wise choice.  Postmenopausal women are also at a greater risk for the brittle bone disease of osteoporosis.  Consuming 1200 milligrams of calcium a day after the age of 50 is recommended – choose low-fat dairy foods and plant-based sources of this mineral Cut way back on sugary carbohydrates such as soft drinks or cookies, cakes, pastries, white rice, white pasta and white bread. 

·      Women who smoke need to quit smoking.  Besides having no health-redeeming qualities whatsoever, women who smoke will usually accumulate more body fat, particularly in the abdominal region, than women who don’t smoke. 

·      Stop eating after 7 pm.  Try eating only during a 12-hour window each day – for example, from 7 am to 7 pm – this can not only reduce calorie intake for weight management, but can also lead to loss of abdominal fat, improved blood pressure, cholesterol, and blood sugar levels, according to a University of Southern California study.   

·      Make sleep a priority. Not catching enough zzz’s not only makes you more tired but can also lead to weight gain. One study found that women who slept less than five hours a night had a 30 percent higher risk of gaining 30 pounds over a 16-year period, compared to those who got a full seven hours. Lack of sleep causes your hunger hormones to go haywire; it lowers the levels of leptin, an appetite suppressing hormone while increasing ghrelin, an appetite stimulating hormone. If getting sufficient sleep is made challenging by menopausal hot flashes, one option is to consider cognitive behavior therapy. Cognitive behavior therapy is a type of counseling teaching behavioral techniques for falling and staying asleep.  This type of therapy has been led to a significant reduction of insomnia two to three months later.

·      Rule out any thyroid problems.  Hypothyroidism often begins in women at midlife contributing to weight gain.  If a woman is rapidly gaining weight, she should get a thorough checkup to rule this out.