Why Do We Gain Weight During Menopause?

Menopause is a biological process that’s an inevitable part of aging for women, bringing with it a host of physical and emotional changes. One common change is in the area of weight gain, which, for many women, is a major element of their menopausal experience. Without awareness or knowledge of why this is occurring, it becomes even more challenging to navigate.

Weight gain for menopausal women can carry significant health implications during an already tumultuous time. To navigate this change effectively, it’s essential for women to understand why weight is gained during menopause and how this menopausal symptom can be reduced or alleviated. 

What is menopause?

Menopause generally occurs between a woman’s late 40s and early 50s, marking the end of a woman’s reproductive cycle. Menopause’s three phases (perimenopause, menopause and postmenopause) are characterised by significant shifts in natural hormone production, including a drop in the production of oestrogen and progesterone. 

Alongside a wide range of physical and emotional impacts, one of the most obvious – and for some women, most distressing – is the increased likeliness of gaining weight.

The link between menopause and weight gain

The hormonal changes that menopause brings play a key role in why menopausal women may experience heightened weight gain. Lower levels of natural oestrogen production have been linked with increased body fat, particularly around the abdominal area. 

This can compound with a natural loss of muscle mass that’s not only a part of ageing but also of the impact of menopause on the body. Together, these factors can exacerbate the challenge of maintaining or losing weight during and after menopause.

Lifestyle factors and menopausal weight gain

While hormonal changes are major contributors, they’re not the only factors in menopausal weight gain. Lifestyle factors can also play their part in increasing the likelihood of additional weight during the menopausal season, including:

• Decreased physical activity – as many women exert less energy as they age, this can result in fewer calories burned, contributing to weight gain.
• Poor sleep quality – hormonal changes during menopause can lead to sleep disturbances, with poor sleep increasing feelings of hunger, which may lead to increased caloric consumption.
• Stress – this significant life change can be an incredibly stressful experience for many women. Some may turn to comfort eating, which can also contribute to weight gain.
• Alcohol consumption – alcohol consumption during menopause can contribute to weight gain as a result of its high caloric content and effect on the body’s metabolism.
• Medications – as some medications can contribute to weight gain, changes in medication schedules throughout menopause may also impact overall weight levels.

While many factors can contribute to weight gain during menopause, many of these are also modifiable, giving women more control over managing their weight gain experience throughout their menopausal transition.

Tips for managing weight gain during menopause

Managing weight gain during menopause isn’t an insurmountable process with the right tools and awareness. A number of strategies can help women to take charge of their weight gain experience, including:

• Eating a balanced diet – by consuming a diet that’s rich in fruits, vegetables, lean proteins, healthy fats and whole grains, many women can maintain a healthy weight throughout menopause. Limiting the intake of sugary foods and drinks can have a positive impact on weight management efforts throughout this season.
• Engaging in regular physical activity – an exercise schedule that encompasses both aerobic and strength training exercises can help to prevent weight gain, improve cardiovascular health, and boost mental health levels. This can also be a useful tool in offsetting the loss of muscle mass that occurs with age, contributing to a better metabolic rate and the prevention of weight gain.
• Getting enough sleep – quality sleep is a crucial part of weight management. Poor sleep or sleep that’s regularly disturbed (both of which are common during menopause) can be disruptive to hormones that are responsible for regulating appetite levels.
• Managing stress levels – high stress levels throughout menopause can lead to overeating or unhealthy food choices. By utilising stress management techniques, such as yoga, meditation or mindful breathing, women can support healthy stress levels that indirectly influence weight control.
• Staying hydrated – this is a commonly overlooked element of weight management, but it’s crucial to maintaining a healthy weight. Drinking enough water can aid digestion, increase levels of satiation, and contribute to higher calorie burning. 
• Eating mindfully – by paying attention to what you eat and when you eat it, you can prevent overeating and listen more closely to the body’s hunger and fullness cues. 
• Prioritising regular health check-ups – these regular screenings can help to detect any potential health issues early, providing more opportunities for responsive intervention and treatment. They’ll also be useful in monitoring weight management strategies and identifying any necessary adjustments.

Conclusion

Menopause and weight gain may seem synonymous, but they don’t have to be. By understanding the physiological and lifestyle changes your body is in the midst of, you can find the tools and resources to support yourself in navigating this season without unnecessary weight gain.

It’s also of great importance to remember that each woman’s experience with menopause is unique. While some strategies may work well for some women, they won’t be as effective for the next. By increasing your knowledge about weight gain and menopause, pursuing healthy lifestyle choices, accessing external support and regularly monitoring your health, you can equip yourself to find the right strategies for your individual needs throughout your menopausal experience. 

For many women, menopause can be a season of empowerment and self-care. By focusing on what can be controlled, you can ease into the physiological and emotional changes of this season, prioritising your physical and emotional wellbeing at every turn.

Looking for more support in your menopause journey? Connect with the friendly, expert team at Australian Menopause Centre today. We are dedicated to providing comprehensive support and care for women during their menopause journey and have the expertise and a vast understanding of menopause and its various challenges.