Weight Management During Menopause

Understanding Weight Gain During Menopause

Perimenopause and menopause bring about many physical changes—some are well-known, while others are less commonly discussed. Understanding the reasons behind these changes can help people navigate this transition with more awareness and support. Weight fluctuations, in particular, are a significant concern for many people, and it’s important to address these changes with a healthcare professional for guidance on treatments and strategies for managing them. Along with physical changes, it’s crucial to also consider mental health, taking a holistic and personalised approach to weight management during this time.

Causes of Weight Fluctuation in Menopause

Hormones play a crucial role in fat distribution throughout the body, and a person’s biological sex can influence where fat is stored. As someone enters perimenopause or menopause, a decrease in estrogen production leads to changes in weight distribution. For example, a person who previously gained weight around the hips and thighs may start noticing an increase in abdominal fat instead. While hormonal changes are a key cause, other factors can also contribute to weight gain during this stage of life.

Research shows that people can gain around 1.5 pounds (0.7kg) each year during their 50s, with menopause being a leading cause of this gradual weight gain. The weight gained, particularly around the abdomen, isn’t just a cosmetic concern—it’s associated with an increased risk of health issues such as cardiovascular disease, type 2 diabetes, stroke, and mental health challenges.

In addition to hormonal shifts, lifestyle factors can also influence weight gain. Menopause can be stressful, and the resulting sleep disturbances can contribute to a more sedentary lifestyle, further promoting weight gain. Prioritising sleep by establishing a consistent bedtime routine, limiting screen time before bed, and seeking emotional support from friends and family are all essential steps in managing weight during this period.

Another important but often overlooked factor in weight management is the gut microbiome—the collection of microbes, bacteria, fungi, and viruses that naturally reside in our bodies. A decline in estrogen during perimenopause and menopause can directly affect the microbiome, which plays a role in regulating metabolism. As a result, some people may experience more pronounced weight gain than at other stages of life.

Weight Management Strategies

Medical Support

Anyone experiencing weight fluctuations should consult with a healthcare professional. There are medications that may help with weight management during menopause, including those that target weight gain specifically. GLP-1 medications such as Ozempic and Wegovy have shown promise in managing menopausal weight gain. These drugs can improve insulin resistance and may reduce the risk of type 2 diabetes and cardiovascular diseases. However, they’re not suitable for everyone, and long-term use may be required to maintain benefits. Hormone replacement therapy (HRT) is another option that has been shown to help mitigate weight gain during menopause, although its effectiveness depends on individual factors.

There are also many supplements and powders marketed as solutions to menopause-related weight gain. However, it’s important to speak with your doctor before starting any of these products to ensure they’re safe and effective for you.

Lifestyle Adjustments

In addition to medical interventions, lifestyle changes play a key role in weight management. Since every individual’s menopause journey is unique, there’s no one-size-fits-all solution. Alongside a balanced diet, regular physical activity, and a consistent sleep routine, emotional support is equally important. Support from family, friends, and menopause-specific groups can provide the necessary encouragement and understanding during this challenging time.

Weight management can be an emotional and sometimes triggering issue, and the added complexities of menopause symptoms can make this even more pronounced. By approaching weight changes with a solid understanding of why they occur, along with effective strategies, medical guidance, and emotional support, people can feel more empowered to maintain a healthy and balanced life.