It may seem that way, especially because gaining weight is so common after menopause. Researchers say psychological reasons as well as physical discomfort deter older women from sexual activity. Hormonal changes and weight gain may continue to occur as women leave perimenopause and enter menopause. As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight. Meat, such as red meat, or chicken, should be eaten in limited quantities. This is not an excuse to do nothing. Eat every 4 hours to prevent dips in energy and stop eating simple sugars. 419–429 Menopause management, 2016, Jean Hailes for Women's Health. Last medically reviewed on April 3, 2020, Unintentional weight gain occurs when you put on weight without increasing your consumption of food or liquid and without decreasing your activity…, Menopause is a natural transition in a woman’s life often associated with unpleasant symptoms like hot flashes and disrupted sleep. “Understanding weight gain at menopause.” Climacteric 15.5 (2012): 419-429. However, there are some hormonal and physical changes that may continue to occur after menopause. Menopause officially occurs once a woman hasn’t had a menstrual period for 12 months. "The change" actually does bring changes for many women, including weight gain that can resist even the most diligent efforts to reverse it, says Dr. Fatima Cody Stanford, instructor in … 5, pp. Genetic factors might also play a role in menopause weight gain. A woman goes through hormonal changes throughout her lifetime that may produce symptoms, including changes in body weight. However, weight gain can be combated and prevented by a healthy lifestyle, which includes following the tips below. As women age, their bodies slow down and burn fat more slowly. ; Menopause and body changes, 2014, Australasian Menopause Society. This content does not have an English version. http://health.gov/dietaryguidelines/2015/guidelines. Often, one of the first signs of menopause is an increase of androgen in your body, which causes you to gain weight around your abdominals instead of around your lower half. Perimenopause literally means “around menopause.” During this time, estrogen levels become erratic and progesterone levels decline. Additionally, there are several other factors that may contribute to weight gain after menopause. This is due to impaired feedback signals between the ovaries, hypothalamus, and pituitary gland (3). Researchers looked at weight and hormone changes in women ages 42–50 over a 3-year period. Weight Gain . One predictor of weight gain may be the age at which menopause occurs. About 30% of women ages 50 to 59 are not just overweight, but obese. This phase lasts for approximately 30-40 years. But if you thought that the weight gain was directly related to menopause, you might expect the women who had gone through menopause to gain more weight than women who hadn’t. There are four periods of hormonal changes that occur during a woman’s life. If that coincides with a period where we exercise less – which may be down to changing body capabilities and having less energy – weight gain will occur at an even faster rate. FREE book offer – Mayo Clinic Health Letter, Menopause weight gain Stop the middle age spread. However, some researchers believe the combination of low estrogen and progesterone could further increase the risk of obesity (11). "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Check your sweet habit. Although it can be hard to lose, this type of fat doesn’t increase disease risk very much. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee and tea. Weight gain during menopause is not just a cosmetic issue, it is also a health concern because this weight gain can increase a woman's risk for diabetes and heart disease. Weight gain at this age can be in part hormonal, as changes in the body make fat more likely to accumulate around your mid-section. To maintain your current weight — let alone lose excess pounds — you might need about 200 fewer calories a day during your 50s than you did during your 30s and 40s. Excess weight, especially around your midsection, increases your risk of many issues, including: Excess weight also increases your risk of various types of cancer, including breast, colon and endometrial cancers. But because extra pounds can creep on as women age, a spare tire around the middle has often been dubbed the "meno-pot" or "meno-pudge." The best way to gain weight fast is to eat 5 high-calorie meals throughout the day. 2nd ed. Fortunately, natural therapies for menopausal symptoms such as weight gain, hot flashes, night sweats, decreased libido, and mood swings are available. On average, women may experience a gain of approximately 10-15 pounds in the years surrounding menopause. There's no magic formula for preventing — or reversing — menopause weight gain. To reduce calories without skimping on nutrition, pay attention to what you're eating and drinking. However, it’s unclear if this is caused by an estrogen deficit or the aging process. Many women experience their worst symptoms during perimenopause, but others find that their symptoms intensify in the first year or two after menopause. Here's what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause. Many women struggle with weight gain in middle age and around menopause. MenoMin is the newest addition to the Cleanmarine Krill Oil family. Changes in hormone levels during the menopausal transition may lead to fat gain and an increased risk of several diseases. However, during menopause, low estrogen levels promote fat storage in the belly area as visceral fat, which is linked to insulin resistance, type 2 diabetes, heart disease, and other health problems (6). The low estrogen levels in the late stages of menopause may also impair the function of leptin and neuropeptide Y, hormones that control fullness and appetite (11, 12). Here are our picks for the best changing tables…. Many of the risks of weight gain are well known: high blood pressure, heart disease, and diabetes, to name a few. This content does not have an Arabic version. Keep in mind that the averages found in studies do not apply to all women. You would expect them to gain weight. Hoffman BL, et al. When women reach the menopause, this average weight gain is likely to increase because of hormonal and physical changes which take place at this time. And in this study the average weight gain was 4.5 pounds (so just under 1 pound a year). But you don’t have to accept weight gain as inevitable. Menopause can be challenging, both physically and emotionally. Simply stick to weight-control basics: Move more. Weight gain at menopause is the result of HORMONAL changes that occur to both estrogen and progesterone (2). Accessed May 10, 2019. Since many women experience weight gain during menopause, many natural menopause supplements contain herbs … It just means you have to work harder. Many women also start to experience other menopause symptoms. One mechanism compounds the other. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight. Since many women experience weight gain during menopause, many natural menopause supplements contain herbs … Understanding adult overweight and obesity. Mayo Clinic does not endorse companies or products. This site complies with the HONcode standard for trustworthy health information: verify here. This can make it more challenging to maintain a healthy weight. This process is known as lipolysis (the break down of adipose tissues). There is good news! This article…. The terms menopause and postmenopause are often used interchangeably. In general, a plant-based diet is healthier than other options. Hormonal changes aren’t the only reason for weight gain, though, and weight gain at menopause isn’t inevitable. If you want to lose weight or meet specific fitness goals, you might need to exercise more. Menopausal women also frequently have higher fasting insulin levels and insulin resistance, which drive weight gain and increase heart disease risk (11, 16). Take steps to prevent weight gain before it starts. Our website services, content, and products are for informational purposes only. During perimenopause, progesterone levels decline slowly and steadily, while estrogen levels fluctuate greatly from day to day and even within the same day. Replace butter, stick margarine and shortening with oils, such as olive or vegetable oil. Davis SR, Castelo-Branco C, Chedraui P et al. In the early part of perimenopause, the ovaries often produce extremely high amounts of estrogen. Menopause is well known, but there are 2 other stages you should understand: premenopause and perimenopause. You can reverse course by paying attention to healthy-eating habits and leading an active lifestyle. Other side effects include:respiratory system disorder, abdominal cramps, increased cough, vomiting, epigastric fullness, pain at injection site, and postoperative pain. Most women gain weight as they age, but excess pounds aren't inevitable. 5. Changes in metabolism that causes weight gain as we age. All rights reserved. New York, N.Y.: McGraw-Hill Education; 2016. https://accessmedicine.mhmedical.com. Losing Weight Over 50-How To Get Thin Now That Life Has Changed; References: (1) Davis, Susan Ruth, et al. Menopause hormone therapy: Follow-up appointments? This varies between individuals. 2015-2020 Dietary Guidelines for Americans. © 2005-2020 Healthline Media a Red Ventures Company. 2012, ‘Understanding weight gain at menopause’, Climacteric, vol. “Association of visceral fat with coronary risk factors in a population-based sample of postmenopausal women.” Later in perimenopause, when menstrual cycles become more irregular, the ovaries produce very little estrogen. For example, muscle mass typically diminishes with age, while fat increases. Menopause weight gain can have serious implications for your health. From puberty until perimenopause, women tend to store fat in their hips and thighs as subcutaneous fat. The average age of menopause is 51 years (2). Other factors, such as a lack of exercise, unhealthy eating and not enough sleep, might contribute to menopause weight gain. It varies from woman to woman. Many people get caught up in their lives and forget about exercising. Accessed May 21, 2019. In: Williams Gynecology. In addition, strength training exercises are recommended at least twice a week. Although weight gain is very common during menopause, there are steps you can take to prevent or reverse it. However, according to experts, this is a myth. Remember, successful weight loss at any stage of life requires permanent changes in diet and exercise habits. Excess weight, especially around your midsection, increases your risk of many issues, including: Breathing problems; Heart and blood vessel disease; Type 2 diabetes; Excess weight also increases your risk of various types of cancer, including breast, colon and endometrial cancers. Menopause and weight gain: Do they always go hand in hand? The Study of Women’s Health Across the Nation (SWAN) is a large observational study that has followed middle-aged women throughout perimenopause. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors. ; The NAMS 2017 Hormone Therapy Position Statement Advisory Panel 2017, ‘The 2017 hormone therapy position … However, some gain more weight. We know, from many studies, that estrogen impacts the way that your body stores and breaks down fat (3). Weight Gain; Brittle Nails; Drop in Bone Structure Leading to Arthritis. Advertising revenue supports our not-for-profit mission. In one study, levels of the “hunger hormone,” ghrelin, were found to be significantly higher among perimenopausal women, compared to premenopausal and postmenopausal women (10). Extra fat at your waistline rais… The decline in estrogen predisposes women to osteoporosis (2), weight gain, stroke (3), heart attack (4) and more.. For our discussion, we are going to be focusing primarily on weight gain, but just realize that much of the information presented here may help with other issues as well. Although it may take some time to adjust to the processes taking place in your body, try to do your best to accept these changes that will inevitably happen with age. Although its use is controversial, hormone replacement therapy has shown effectiveness in reducing belly fat and improving insulin sensitivity during and after menopause (17). It’s estimated that women gain about 2–5 pounds (1–2 kgs) during the perimenopausal transition (7). Postmenopausal women are generally less active than when they were younger, which reduces energy expenditure and leads to a loss of muscle mass (14, 15). Not only is the weight increase from a drop in estrogen, but it’s also due to a decrease in energy expenditure. Fortunately, natural therapies for menopausal symptoms such as weight gain, hot flashes, night sweats, decreased libido, and mood swings are available. Commit to lifestyle changes and enjoy a healthier you. Common side effects of Menopur include: ovarian hyperstimulation syndrome, abdominal pain, headache, injection site reaction, and nausea. Cleanmarine MenoMin contains biotin plus Vitamin B1, B2 and B6 that contribute to normal energy yielding metabolism while Vitamin B2, B6, B12 and folate contribute to a reduction in tiredness and fatigue. Eat less. U.S. Department of Health and Human Services. In my last blog (why calorie restricted diets make you fat), I explained about the power of the hormone insulin to shunt surplus energy (glucose from food) into fat cells.If we eat high sugar foods with a high glycemic index (GI) it causes a spike in insulin levels and a rapid storing of the surplus as fat. Progesterone’s effects on weight during the menopausal transition haven’t been studied as much. Learn about mindful living during…, Researchers say persistent hot flashes during menopause may indicate a higher risk of cardiovascular disease. How changes in hormones affect metabolism, Study of Women’s Health Across the Nation (SWAN), Weight changes during and after menopause, How to prevent weight gain around menopause, detailed guide to losing weight during and after menopause, Possible Causes of Unintentional Weight Gain, Menopause Diet: How What You Eat Affects Your Symptoms, Menopause: 11 Things Every Woman Should Know, Premenopause, Perimenopause, and Menopause, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, Hot Flashes Are More Than Annoying — They Could Signal Heart Disease, Procedure May Delay Menopause for 20 Years: Here’s What the Experts Think, Here’s What Experts Think of Goop’s Vitamin Pack for Menopausal Women. The more weight you gain, the less sensitive to leptin you become. Legumes, nuts, soy, fish and low-fat dairy products are good choices. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. You can imagine why the sudden decline in these hormones cause many problems in the body (1).. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Weight changes during and after menopause Hormonal changes and weight gain may continue to occur as women leave perimenopause and enter menopause. Again, this is not controversial. A woman may start perimenopause anytime between her mid-30s and early 50s, but this transition typically occurs in her 40s and lasts 4–11 years (1). Play a role in menopause weight gain at menopause is the transition period leads. While fat increases age, but others find that their symptoms intensify in the first year or two after.. Include cookies, pies, cakes, doughnuts, ice cream and.... Injection site reaction, and could be either more or less frequent ovaries hypothalamus. Years surrounding menopause age at which menopause occurs unhealthy eating and drinking margarine and shortening oils... 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