How can I avoid putting on weight during menopause?

At menopause, it often happens that extra pounds accumulate and waistlines expand. This weight gain is not inevitable, and simple methods can help prevent it.

At menopause, it often happens that extra pounds accumulate and waistlines expand.

These transformations are often poorly experienced by women in their fifties at the peak of their fitness, who do not wish to give up their power of seduction.

This weight gain is not inevitable, and simple methods can help prevent it.

Why do we gain weight at menopause?

Weight gain at menopause is explained by various factors that begin to occur during perimenopause, around the age of 45.

Reduction in basal metabolism

Until 45-50 years old, the fat mass in a healthy woman represents about 20 to 25% of her body weight, or between 10 and 15 kg. With age, muscle mass tends to decrease and fat mass to increase. This explains a gradual physiological weight gain.

Indeed, as muscle mass decreases, basal metabolism, i.e., the number of calories the body uses daily at rest to function properly (brain, digestion, etc.), also decreases.

Thus, with the same level of activity, a 50-year-old woman will need 200 fewer calories per day than a 30-year-old woman. This explains why she will gradually gain a few kilograms (generally 4 to 5) over the years.

Hormonal factors

At menopause, the body no longer responds as before. Due to the decrease in estrogen, the silhouette changes. While women who tend to have a gynoid body type, meaning with fat cells that accumulate preferably around the legs, thighs, and buttocks, will store fat differently. And, while their legs will tend to slim down, their waist, back, and arms will thicken, and a small belly will naturally tend to appear.

Moreover, hormonal fluctuations will contribute to accentuating phenomena of water retention and bloating, due to dilated vessels that fill the body with fluids. Indeed, the balance between estrogen and progesterone determines the permeability of the capillaries.

Finally, menopause is often a period when hypothyroidism appears, also responsible for weight gain.

Emotional instability

Hormonal disorders occurring during perimenopause and menopause often induce emotional instability.

Beyond the purely clinical aspect, menopause is often an existential crisis in a woman's life and a very significant change, similar to her first period or pregnancy. It is the end of her reproductive stage and the beginning of a new cycle.

Moreover, it is a difficult phase for many women who face a period of questioning on emotional and professional levels, often see their children leave the family nest, lose their parents, etc...

Episodes of stress, anxiety, and depression are common. They are often responsible for frequent snacking, which quickly adds up on the scale.

Stress is also a factor in increased cortisol levels, which translates into increased fat mass, especially around the abdomen.

Digestive problems

During menopause, the intestinal microbiota is frequently disturbed as well. It is now known that an imbalanced gut flora and a decrease in the diversity of bacteria present contribute to weight gain, as they lead to a less efficient metabolism of fats and sugars. Consequently, more storage occurs.

Moreover, this imbalance in the microbiota causes a chronically excessive production of insulin and an abnormal secretion of ghrelin. This digestive hormone allows us to feel satiety after a meal and plays a role in fat metabolism. In excess, it causes an exacerbated feeling of hunger that naturally leads to overeating and thus induces excessive calorie intake.

Lack of sleep

Menopause is often marked by episodes of insomnia. However, lack of sleep also contributes to weight gain.

Indeed, when we sleep, we secrete leptin, a hunger-regulating hormone. Conversely, when we are awake, we secrete ghrelin.

When we lack sleep, we do not produce enough leptin and produce too much ghrelin. Hence, an irresistible urge for sweet and fatty foods during the day.

Even if we resist these cravings and maintain a balanced diet despite short nights, weight gain due to lack of sleep is often observed. Insomnia leads to less efficient sugar and fat metabolism.

Other hormonal parameters may also come into play. When we don't sleep enough, the growth hormone, which plays a role in regulating fat mass, is produced insufficiently.

The dangers of weight gain at menopause

Beyond the purely aesthetic dimension, weight gain at menopause is not without risks to health.

The increase in visceral fat (around the abdomen) is a predictive factor for many diseases. For women, the red line is a waist circumference of more than 88 cm, which indicates an accumulation of fat around the organs, especially the heart. And the higher this number, the greater the risks of developing the following disorders:

cardiovascular diseases.

diabetes.

high blood pressure, a risk factor for heart attacks or strokes.

cancer.

metabolic disease.

If menopause is a period when the first signs of osteoporosis may appear, excess weight exacerbates the condition and contributes to bone fragility. Indeed, researchers have found that overweight or obese individuals have hidden fat cells inside their bones. Their concentration weakens the bones and makes them vulnerable to fractures. Thus, contrary to what is sometimes believed, excess weight does not protect against bone loss.

Another condition associated with excess weight is osteoarthritis. It is known that age is already a factor in this mechanical and degenerative joint disease. But a high body mass index also plays a significant role in the development of this pathology, especially when combined with a sedentary lifestyle.

Finally, excess weight tends to increase hot flashes, one of the most common symptoms experienced by women during perimenopause

 and menopause. Studies show a correlation between the amount of fat in women's bodies and hot flashes. Weight loss helps reduce these discomforts.

To avoid worsening age-related pathologies and prevent serious disorders, it is important to monitor your weight and waistline from the onset of the first menopausal symptoms.

How to prevent weight gain at menopause?

Weight gain at menopause is not inevitable, and a number of simple measures will help you prevent it effectively.

Eat better

Diet plays a crucial role in preventing weight gain.

It is not about adopting a drastic diet that would only accentuate hormonal imbalances, but about following a balanced diet every day.

Good habits include:

consume enough protein to maintain muscle mass.

favor foods with a low glycemic index to avoid insulin spikes that contribute to storage.

avoid fast sugars that raise blood sugar levels and are quickly converted into fat, adding to abdominal reserves.

eat fruits and vegetables rich in fiber, which act as natural appetite suppressants.

avoid artificial sweeteners that maintain a taste for sweetness, disrupt the balance of the intestinal flora, and promote bloating.

consume foods rich in Omega-3, which block the multiplication of fat cells and prevent cardiovascular diseases.

consider having a snack. In case of slight hunger during the afternoon, it is better to have a balanced snack than to wait for the big hunger of the early evening, which will lead to raiding the fridge or grabbing appetizer biscuits.

limit alcohol to exceptional occasions.

Balance hormones

To counterbalance hormonal imbalances during perimenopause and menopause, your doctor may prescribe hormone replacement therapy.

It is also possible to opt for dietary supplements, sometimes considered safer, to restore balance.

You can opt for a synergy of Yam and soy from the onset of the first menopausal symptoms.

Scientific research has shown that the isoflavones contained in soy naturally improve estrogen activity. Their beneficial effects notably modulate fat distribution in the body and help fight hot flashes and fatigue.

the diosgenin contained in Yam (also called wild yam) positively affects weight control and water retention and acts as a regulator of irritability and insomnia.

Regular physical activity

Regular physical activity will help you limit weight gain or even lose weight. Indeed, it burns calories, prevents the accumulation of visceral fat, and also maintains muscle mass, thus maintaining a relatively high basal metabolism.

And even non-athletes can do it!

Start gradually and, above all, choose the sport that you enjoy to remain consistent.

Plan for light to moderate activity for 30 minutes, 5 times a week. This can be brisk walking, cycling, swimming, dancing, gardening...

This return to physical activity is even more beneficial if you can add sports that include muscle strengthening once or twice a week: yoga, pilates, weight training, aqua aerobics...

Better manage mood changes and improve sleep

To limit stress, which leads to increased cortisol and weight gain, you can explore various tools:

abdominal breathing.

sophrology.

sport, especially yoga, swimming, Qi Gong, Tai Chi.

outdoor activities.

music, singing, dancing, painting... or any other creative activity.

To improve your stress resistance, consider magnesium supplementation.

Start with an attack cure that will allow you to reach the recommended daily dose of 400 mg. Preferably opt for a so-called "third generation" complex containing a non-laxative magnesium salt (magnesium citrate, magnesium glycerophosphate), cell retainer such as taurine, and nutrients with coordinated effects: vitamin B6 and arginine.

After a month, adjust the doses to your needs and do not hesitate to supplement as soon as the first symptoms of stress reappear.

While balancing your hormones and reducing anxiety will help you get a more restful sleep, you can also use plants with soothing properties, especially valerian. This European and North American plant contains valerates, active ingredients that give it sedative and soothing properties, probably through action on the synthesis and transport of GABA in the brain. It reduces the time it takes to fall asleep and improves sleep quality.

Fight water retention

To limit water retention and feelings of bloating, make sure to consume enough animal or plant proteins and drink enough water throughout the day.

Meadowsweet, containing flavonoids known for their properties on elimination, promotes drainage of the body and has diuretic properties useful for helping to reduce localized swelling (arms, thighs, hips) due to excess water.

Poor blood circulation contributes to reinforcing water retention, so you can combine:

horse chestnut, which acts as a vascular protector, specifically on veins and capillaries. It is used for its anti-inflammatory and anti-edema properties.

and sweet clover, recommended in situations of venous disorders because it improves lymphatic circulation.

Don't hesitate to wear compression stockings and rinse your legs with cold water morning and evening.

Improve digestion

To restore the balance of your intestinal microbiota and develop a beneficial bacterial diversity for its proper functioning, it is recommended to take a cure combining probiotics and glutamine.

This will help reduce constipation and bloating and may potentially affect anxiety, as the intestines are considered our "second brain".

Menopause is a period of great upheaval for women. Take care of yourself and learn to tame the changes that occur in your body to continue feeling good.