Battling the Bulge: Weight Management and Menopause

Ever seen a movie scene where the lead actress is approaching menopause, and she’s not happy about it?

Odds are high that she complained about hot flushes, problems sleeping, a sex drive that’s all over the place – and the battle of the ‘bulge’. 

Menopause is a significant milestone in the life of every woman, but it’s not always a welcome one. The end of fertile years and of the menstrual cycle also brings with it profound and far-spreading bodily changes, with weight gain being one of the most prominent of them all. Often termed as ‘the menopausal spread’, the issue of consistent and challenging weight gain throughout menopause can be not only frustrating for menopausal women, but can also result in lowered self-esteem, increased health issues, and a range of complexities that must be carefully navigated. 

Whether you’ve entered into menopause yourself or you’re clueing up for the path ahead, understanding how to manage your weight throughout menopause is one of the most crucial tools for navigating this stage with success.

First things first: understanding the menopausal transition

Menopause isn’t just about hormonal shifts – it’s a complete overhaul that can transform almost every element of the body’s usual rhythm. At the core of these changes is the decline of oestrogen, which has an ongoing effect on our metabolism, our muscle mass, and our overall internal functioning. When oestrogen starts to decline, so, too, does the rate at which we burn calories – increasing our propensity to gain weight.

This hormonal upheaval is also accompanied by other significant life changes that are part and parcel of natural ageing. As a result, it can become increasingly difficult to maintain a previous weight, with a slower metabolism leading to more ready fat stores and an overall increase in fat percentages. Changes to career and family responsibilities, unrelated health issues, or differences in daily schedules can directly lead to a reduction in physical activity. The combined effect of hormonal changes and lifestyle adjustments can create complexities for weight managements, requiring nuance and consideration in how they’re navigated.

Riding the menopausal rollercoaster

Alongside the challenging physical transitions menopause brings is a similarly intense emotional upheaval. Many women experience feelings of loss or uncertainty as menopause begins, and can experience challenges in regulating their emotions throughout each stage of menopause. As these feelings can often lead to emotional eating or a more sedentary lifestyle, this can have a knock-on effect of increasing the complications of weight gain throughout menopause.

Menopausal weight gain goes beyond cosmetics, with links to higher risks of heart disease, type 2 diabetes, and the development of certain cancers. For menopausal women, weight can also accumulate more easily around their belly, which can directly increase the risk of certain chronic diseases.

Weight gain can also have a cyclical effect – as women gain weight, this can make it more difficult to manage, and can increase the risk of emotional eating, leading to further weight gain. 

A clear understanding of both the physical and psychological complexities of menopause-related weight gain is necessary in order to find a sustainable pathway.

Are you looking for support in managing menopause-related weight gain? Contact the Australian Menopause Centre today to discover personalised and targeted treatment programs.
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The role of diet during menopause

As with every other stage of life, our diets can play a key role in helping to manage menopausal weight gain. If your instinct is simply to cut calories, it’s best to focus instead on making sure that every calorie plays a strategic role in your daily intake. By prioritising fruits, vegetables, whole grains, lean proteins and healthy fats in your daily diet, you can give your body the fuel it needs for optimised daily wellbeing and longevity. 

Many women often find that portion control can also be crucial throughout menopause – as the body burns less calories, less is required in order to maintain their previous weight.

Building in exercise

Exercise routines are the undersung heroes of menopausal women, contributing to better physical, mental, and emotional wellbeing. A regular exercise schedule can not only help to maintain a healthy weight, but it can also help to build muscle mass, keeping the body protected and the metabolism boosted throughout menopause.

For women navigating the emotional and mental impacts of menopause, exercise has also proven its ability to improve our mood and contribute to better mental health outcomes. This practice can become a cornerstone throughout menopause, creating a daily opportunity to support ongoing health and wellbeing.

If exercise hasn’t been a part of your regular routine, you can ease yourself into it, experimenting with different forms of movement to find one that suits your preferences. Cardio exercises, weight-lifting exercises and a wide range of ways to get your heart rate up can all be of great support throughout this season.

Don’t forget about sleep

Are you quick to discount the power of a good night’s sleep? Particularly throughout menopause, it’s now more important to prioritise this than ever. 

Poor sleep has a significant impact on disrupting hormones that are directly related to appetite regulation, helping to maintain weight through consistent appetite and eating patterns. Stress, however, can directly trigger cravings for high-fat and high-sugar food. As a restful night’s sleep can help to regulate appetites and reduce stress levels, turning this into a non-negotiable is one of the first steps in building a weight management plan throughout menopause and beyond. 

Finding support for weight management throughout menopause

If you’re struggling to manage your weight through the changes menopause brings, there’s no need to suffer alone. A wide range of treatment pathways can provide crucial support that helps to regulate hormones and meet the needs of your ever-changing body. All too often, women in the midst of menopause suffer in silence, lacking the knowledge or pathway to resources that can transform their menopause experience. At the Australian Menopause Centre, we provide holistic and personalised treatments that can alleviate menopause symptoms, reduce menopause-related weight gain and support healthy, happy living in the midst of this transitional season. Contact us today to learn more about how we can support you through every challenge menopause brings.