The Skinny on Weight Gain During Menopause

 

Mood swings, hot flashes, foggy brain – oh my! If you’re in the middle of menopause and experiencing these symptoms, you’re not alone; in fact, up to 75% of women experience some sort of discomfort during this time in their lives. And that’s just the beginning. For about 20% of women, the onset of menopause also comes with some added pounds, which unfortunately can make those uncomfortable symptoms even worse. What gives?

10 Causes of Weight Gain During Menopause

Most people blame weight gain during menopause solely on fluctuating hormones. While that’s certainly true, there are many other causes of sudden weight gain: Some medications you take to manage menopausal symptoms can actually cause weight gain. In addition, age-related hormonal changes prompt your body to store fat and muscle more efficiently, making it easier for you to lose or gain weight quickly. 

Estrogen changes

The drop in estrogen is one of your body’s signals that it’s time to stop reproducing. Unfortunately, estrogen also plays a role in fat storage. This can be good news if you have a lot of weight to lose, as well as bad news if you are already slim and aren’t trying to lose weight.

The thyroid gland slows down

A gland in your neck called thyroids produces a hormone called T3, which has a significant effect on metabolic rate. Unfortunately, as you age, your body produces less of it. This slows down your metabolism and makes it harder to burn calories.

Progesterone goes down too

When a woman goes through menopause, levels of estrogen drop and progesterone goes down as well. This may cause her body to hold onto fat around her hips, thighs and midsection. Additionally, lower hormone levels make it harder for women to stay active because they can experience symptoms such as fatigue, hot flashes and night sweats which all lead to less exercise. 

Leptin sensitivity decreases (the hormone that regulates hunger)

Hormone levels change during menopause, and a decrease in leptin sensitivity may contribute to overeating. Leptin is a hormone that signals your brain when you are satiated; it works by telling your brain whether or not you should keep eating. When leptin levels rise, it tells your brain that you’ve had enough to eat. A drop in leptin signaling could cause your body to work against itself and prevent your brain from receiving appetite-suppressing signals.

Cortisol levels increase, leading to fat accumulation and water retention

As you approach menopause, your body’s production of sex hormones begins to decline, and cortisol—one of your primary stress hormones—takes over. On its own, cortisol is a weight-maintenance hormone: Too much or too little can lead to fat gain. As menopausal women enter perimenopause (the transition period before menopause), however, their levels of estrogen begin to plummet while their levels of cortisol spike. The result?

Sleep disruption makes it hard to lose weight

If you’re not getting enough sleep, it can be harder to drop pounds—even if you’re eating healthy and exercising regularly. A study published in the journal Sleep showed that just one week of sleeping less than five hours a night caused participants to gain an average of 2.2 pounds, while another study published in Clinical Endocrinology found that just one week of sleep deprivation increased participants’ risk of obesity by 3.6 times.

Appetite changes (especially craving for sweet foods!)

As you age, your body produces less of a hormone called leptin. Leptin regulates your appetite and energy levels, so when it’s lower than usual, it makes you feel hungrier and can cause weight gain in menopausal women. It may also be that as we get older, our sense of smell becomes less acute, which increases cravings for sweets. 

Medications and supplements that can cause weight gain during menopause.

Common medications and supplements used by women entering menopause have been linked to weight gain. Those that can lead to weight gain include hormone replacement therapy, antidepressants, corticosteroids, beta-blockers, cortisone and antacids. Certain prescription painkillers can also cause weight gain during menopause due to their tendency to dull hunger pangs and appetite. Discuss any new medication with your doctor before you begin taking it so you know whether or not it might cause weight gain.

Natural remedies for managing perimenopausal symptoms.

If you’re going through menopause and trying to maintain a healthy weight, make sure you’re getting enough of certain nutrients that are known to help support healthy estrogen levels. Here are three nutrients to keep in mind. They can all be found in whole foods like fish, nuts, beans, and greens as well as supplements. (3) Oysters: Not only do oysters contain zinc—which helps balance your estrogen levels—they also contain vitamins B6 and B12.

Bottom line

It’s just one of those things. As estrogen levels drop and other hormones change during menopause, a woman’s metabolism also changes, causing her to gain weight. Men can blame themselves for some of that weight gain as well, since testosterone levels drop with age. The key is to be mindful of what you eat and how much you exercise during menopause: don’t let your body go through natural changes at warp speed!