What Causes Weight Gain During Menopause?

Weight gain during menopause can be problematic because it increases the risk of various health issues, including heart disease, diabetes, and joint problems. It can also harm self-esteem and overall well-being.

Globally, around 39% of women in the menopausal transition are overweight or obese. This trend has seen a significant increase, particularly among middle-aged and older women, with the prevalence of obesity surging from 16.9% to 34.9%.

In this article, you will learn the connection between menopause and weight gain and the associated health risks and provide practical advice for managing weight during this period.

What is Menopause?

Menopause is a natural biological process that marks the end of a woman's menstrual cycle. It is diagnosed after a woman has gone 12 consecutive months without a menstrual period.

Menopause typically occurs between the ages of 40 and 60, with the average age being 51 in the US. Menopause is divided into three stages:

• Perimenopause: This is the time leading up to menopause when a woman may experience changes in her menstrual cycles and symptoms such as hot flashes
• Menopause: This is the point when a woman has gone 12 consecutive months without a menstrual period
• Postmenopause: This is the period after menopause when a woman is no longer experiencing menstrual periods

Menopause can cause various symptoms, varying in severity and duration for each individual. Here are some of the most common symptoms of menopause:

• Hot flashes: A sudden feeling of warmth that spreads over the body, often accompanied by sweating and a red, flushed face
• Night sweats: Hot flashes that occur during sleep, which can cause sweating and disrupt sleep
• Vaginal dryness: A lack of moisture in the vaginal area, which can cause discomfort during sex and increase the risk of vaginal infections
• Urinary urgency: A pressing need to urinate more frequently
• Difficulty sleeping: Insomnia or other sleep disturbances
• Emotional changes: Irritability, mood swings, anxiety, or mild depression
• Dry skin, dry eyes, or dry mouth: Menopause can cause changes in mucous membranes and oil production.
• Joint and muscle aches: Declining estrogen levels may cause inflammation and discomfort.
• Changes in libido (sex drive): Hormonal fluctuations can affect desire and comfort during menopause.

What Causes Weight Gain During Menopause?

In perimenopausal women, the average weight gain is about five pounds, with 20% experiencing over ten pounds of weight gain and around 1.5 pounds being added annually during their 50s.

The following are some of the factors that contribute to weight gain during menopause:

1. Hormonal changes

Hormonal changes play a significant role in the weight gain that often occurs during menopause. The decrease in estrogen and progesterone, the primary female sex hormones, has several effects on the body's metabolism and fat distribution.

These hormonal changes can contribute to fat redistribution and alterations in the body's energy balance, leading to weight gain.

Here's a more detailed look at how hormonal changes influence weight gain during menopause:

Metabolic Changes

The hormones estrogen and progesterone play a significant role in metabolism. During menopause, their decline can cause a decrease in metabolic rate. Metabolic rate is when the body burns calories for energy while at rest. A slower metabolic rate means the body burns fewer calories, making it easier to gain weight, especially if dietary habits remain unchanged.

Fat Distribution

Estrogen plays a crucial role in regulating fat distribution in the body. Before menopause, estrogen helps to keep fat stored in the lower body, particularly in the hips and thighs. This type of fat is known as subcutaneous fat. It is generally considered less harmful to health than visceral fat, stored around internal organs and in the abdominal area.

The reasons for increasing obesity in menopausal women are unclear, but some researchers argue that the absence of estrogens may be an essential obesity-triggering factor. Estrogen deficiency enhances metabolic dysfunction predisposing to type 2 diabetes, metabolic syndrome, and cardiovascular diseases.

Insulin Sensitivity

Estrogen also influences insulin sensitivity, which is how responsive the body's cells are to the hormone insulin. Insulin is essential for regulating blood sugar levels. Reduced estrogen levels can lead to insulin resistance, where cells become less sensitive to the effects of insulin. This can result in higher glucose levels in the bloodstream, potentially increasing the risk of weight gain and type 2 diabetes.

Appetite Regulation

The hormone estrogen is involved in the regulation of appetite and hunger signals. Lower estrogen levels can disrupt these signals, leading to increased appetite and a tendency to consume more calories. This can contribute to weight gain if not managed through mindful eating and portion control.

Lean Muscle Mass

The level of estrogen in the body has an impact on the preservation of lean muscle mass. A decrease in estrogen levels can lead to a loss of muscle mass, lowering the body's metabolic rate. The presence of lean muscle mass helps the body burn calories even when at rest, so a decrease in muscle mass can contribute to an increase in weight.

Loss of Muscle Mass and Strength

Menopause not only affects fat distribution and metabolism but also has a significant impact on muscle mass and strength. For a menopausal woman, the decline in estrogen levels can lead to a substantial loss of muscle tissue, a condition known as sarcopenia. Research has shown that women can lose up to 10% of their muscle mass during the perimenopausal period alone.

The loss of muscle mass is particularly concerning for postmenopausal women, as it can contribute to a slower metabolism, making weight management even more challenging. Muscle tissue is metabolically active, burning more calories at rest than fat tissue. As muscle mass decreases, the body's overall calorie-burning capacity diminishes, potentially leading to weight gain if dietary habits remain unchanged.

Furthermore, the loss of muscle strength can affect a woman's functional capacity and quality of life. Postmenopausal women may find everyday activities more challenging and may be at increased risk for falls and fractures, especially when combined with the bone density loss that often accompanies menopause.

However, it's important to note that these changes are not inevitable. Regular exercise, particularly strength training, can help maintain and even increase muscle mass and strength in menopausal and postmenopausal women. Incorporating resistance exercises into a fitness routine can counteract the effects of hormonal changes on muscle tissue, supporting overall health and weight management during this transitional period.

2. Aging

Aging is an important factor that contributes to weight gain during menopause. As women age, they experience natural body changes that can influence their metabolism, muscle mass, and overall energy balance. These changes make it easier to consume more calories than the body requires, which can lead to weight gain.

Here's a closer look at how aging impacts weight gain during menopause:

Muscle Mass

Muscle mass decreases approximately 3-8% per decade after age 30, and this rate of decline is even higher after age 60. This involuntary loss of muscle mass is known as sarcopenia. Muscle tissue is more metabolically active than fat tissue, which burns more calories at rest. As muscle mass decreases, the body's overall metabolic rate can decline, reducing calorie burn. This can make it easier to gain weight, especially if dietary habits remain unchanged.

Metabolic Rate

As people age, their basal metabolic rate (BMR), the number of calories the body burns at rest, tends to decrease. The rate at which the body breaks down food decreases by 10 percent each decade after age 20. This reduction in BMR means the body requires fewer calories to maintain its essential functions, making weight gain more likely if calorie intake is not adjusted accordingly.

Physical Activity

Regular exercise becomes increasingly important as people age; joint discomfort, mobility issues, and other health conditions can sometimes limit physical activity. Reduced physical activity can further contribute to muscle loss and a decrease in overall calorie expenditure, potentially leading to weight gain.

Body Composition

Aging can lead to changes in body composition, including increased body fat and decreased lean muscle mass. This shift in body composition can result in a higher proportion of body fat relative to muscle, contributing to weight gain and an increase in body mass index (BMI).

3. Lifestyle factors

Lifestyle factors play a crucial role in the weight gain that can occur during menopause. Unhealthy eating habits, lack of exercise, and insufficient sleep can contribute to body weight and composition changes.

Now, let's examine how lifestyle factors impact weight gain in menopause more closely.

Unhealthy Eating Habits

One's dietary habits can significantly influence weight gain. Consuming high-calorie, low-nutrient foods such as sugary snacks, processed foods, and sugary beverages can lead to an excess intake of calories.

Additionally, emotional eating or eating in response to stress, anxiety, or boredom can contribute to overeating and weight gain. These dietary habits can also affect insulin sensitivity and energy balance, making it more likely for the body to store excess calories as fat.

A study found that several unhealthy eating behaviors (UEB) are associated with weight gain, including not planning the amount of food to eat, eating at fast-food restaurants, and eating while watching TV.

Lack of Exercise

Lack of exercise during menopause can contribute to weight gain. Regular physical activity helps maintain muscle mass, support metabolism, and burn calories. Engaging in at least 150 minutes of moderate-intensity exercise each week and strength training can help counteract the effects of hormonal changes.

Sleep Deprivation

When people don't get enough sleep, hormonal imbalances can affect appetite regulation and metabolism. Sleep deprivation can lead to an increase in the production of the hunger hormone ghrelin and a decrease in the production of the hormone leptin, which signals satiety. This hormonal imbalance can increase cravings for high-calorie foods and overeating, contributing to weight gain.

Stress and Emotional Well-being

Chronic stress can harm weight gain during menopause. When people are stressed, their bodies produce cortisol, which can influence fat storage, particularly around the abdominal area. Stress can also lead to emotional eating, where individuals consume comfort foods to cope with stress, anxiety, or other emotions. These emotional eating patterns can contribute to excess calorie intake and weight gain over time.

4. Genetic factors

Genetic factors also play a significant role in determining an individual's susceptibility to weight gain during menopause. If your parents or other close relatives carry extra weight around the abdomen, you may be more predisposed to experiencing similar weight gain patterns. Genetics can influence various aspects of metabolism, fat distribution, and how the body responds to dietary and lifestyle changes.

Here are the genetic factors that contribute to weight gain during menopause:

Genetic Predisposition

Genetic factors, including fat distribution, can influence an individual's overall body composition. Some individuals may have a genetic predisposition to store excess fat around the abdominal area, commonly called "apple-shaped" body fat distribution. This type of fat distribution is associated with a higher risk of cardiovascular disease, type 2 diabetes, and other metabolic conditions.

Fat Storage and Insulin Sensitivity

Some people's bodies store fat differently and may have genes that make their cells less responsive to insulin, which can lead to insulin resistance. These genetic factors could increase the likelihood of this condition.

What are the Potential Health Risks of Weight Gain During Menopause?

Weight gain during menopause can increase the risk of various health problems. Here are some of the health risk factors associated with weight gain during menopause:

• Cardiovascular disease: Excess weight gain, especially around the waistline, can increase the risk of heart disease and high blood pressure. It is essential to maintain a healthy weight to reduce the risk of cardiovascular problems.
• Type 2 diabetes: Weight gain during menopause can increase the risk of developing type 2 diabetes. Excess weight and changes in hormone levels can affect insulin resistance and glucose metabolism.
• Metabolic syndrome: Metabolic syndrome is a cluster of conditions that includes high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Weight gain during menopause can contribute to the development of metabolic syndrome.
• Osteoporosis: Menopause increases the risk of osteoporosis, and weight gain during this time can further exacerbate the condition. Excess weight can strain the bones and increase the risk of fractures.
• Mental health problems: Weight gain during menopause can harm mental health, leading to decreased self-esteem, body image issues, and increased risk of depression and anxiety.

How to Prevent Weight Gain During Menopause?

Menopause can cause weight gain due to changes in hormones, metabolism, and lifestyle factors such as reduced exercise and sleep quality. However, there are several ways to prevent weight gain during menopause, including:

• Exercise regularly: Aim for at least 150 minutes of moderate-intensity physical activity per week and two days of muscle-strengthening practices. Incorporate a mix of aerobic exercises like walking, swimming, cycling, and resistance or strength training.
• Eat a healthy diet: Eat whole, natural foods high in fiber, unsaturated fat, vitamins, and minerals. Include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats like olive oil and avocado. Avoid ultra-processed foods high in added sugar and unhealthy fats.
• Get enough sleep: Lack of sleep can contribute to weight gain by increasing appetite and reducing energy levels. Aim for 7-8 hours of sleep per night.
• Manage stress: Chronic stress can lead to weight gain by increasing hormone cortisol levels. Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.
• Consider hormone therapy: Hormone therapy (HT) may help prevent menopausal weight gain, according to some research. Talk to your doctor about whether HT is suitable for you.
• Avoid processed foods: Avoid processed foods and whole, natural foods. Additionally, reducing your added sugar intake is also beneficial for your health.

Wrap-Up

Menopause weight gain is caused by hormonal changes that affect metabolism and fat storage in the body. Lifestyle factors like unhealthy eating habits, lack of exercise, and insufficient sleep can contribute to it, too.

Women can manage their weight during this stage of life by making positive lifestyle choices, seeking medical advice, and considering hormone therapy. Small changes can significantly benefit overall well-being during menopause.

FAQs about Menopause and Weight Gain

How can you determine if your weight gain is hormonal?

Hormonal weight gain typically accumulates more fat around the midsection and hips. If your weight gain is accompanied by changes in appetite, mood swings, and irregular menstruation, hormonal factors may contribute to the issue.

What vitamins should you take after menopause?

It is essential to focus on maintaining bone health and reducing the risk of osteoporosis. Consider adding vitamins and minerals such as calcium and vitamin D to your diet. Additionally, include vitamin B12 and omega-3 fatty acids in your regimen.

What is the typical duration of menopause transition?

Menopause transition generally lasts around seven years, although it can continue for up to 14 years. Factors such as smoking habits, age of onset, and race and ethnicity can affect the length of menopause transition.

Are there any probiotics that can help with menopause-related weight gain?

Many women over 50 experience this issue, and if you are one of them or are concerned about it in the future, it's essential to know that Lactobacillus acidophilus is one of the most effective probiotics for weight loss.

Can collagen be beneficial during menopause?

Collagen is a protein that can aid in maintaining muscle mass and metabolism, both of which may decrease during menopause. Incorporating collagen supplements into your routine can assist in sustaining healthy energy levels and metabolism.

Can Menopause be cured?

There is no cure for menopause as it is a naturally occurring process, but treatments are available to alleviate its symptoms and manage any chronic conditions that may develop with age. These treatments may include hormone therapy.

Is there a way to calculate when you will reach menopause?

Currently, there is no test to determine when you will experience menopause. However, researchers are actively working on developing one. The most reliable method to predict when menopause may occur is to analyze your family's medical history.