When you are near the menopausal stage, you will experience many changes including irregular periods, mood swings, and sleep problems. In fact, many women experience weight gain even if they have not changed their lifestyle habits or diet. So, what is the connection between menopause and weight gain? Keep reading to know the answer:
Why You Might Gain Weight Because of Menopause
In general, menopause is not the main reason you gain weight when you reach the age of 45 and 55. But the reduction in estrogen levels because of menopause may be a contributing factor. Estrogen promotes muscle mass, which impacts metabolism or the way your body uses energy. Your metabolism may slow down when you are nearing menopause and after you reach the menopausal stage. When this happens, you do not need the same number of calories to main your ideal weight.
Also, reduced estrogen causes your body to begin storing more abdominal fat. This is why you might have a menopausal belly. Along with a reduction in muscle mass, this can result in higher body fat levels and a heavier look, even if your weight does not change.
Other Reasons Menopausal Weight Gain Occurs
Lifestyle factors and aging are linked with post-menopause and perimenopause weight gain. As with hormonal changes, aging brings a natural reduction in metabolism and muscle mass. Thus, you could easily consume more calories than what your body needs. Unfortunately, excess energy is stored as fat. However, lifestyle factors such as what you consume, how much you consume, and the physical activity you perform can significantly impact your weight. Aside from aging and lifestyle factors, menopausal weight can also result from genetics, certain medications, as well as health conditions like diabetes, depression, and hypertension.
Losing Weight During Menopause
Although you have to stay physically active and eat a healthy, balanced diet, making healthy lifestyle choices is more important when you reach menopause. This can help you avoid gaining too much weight and experiencing health conditions like heart disease, breathing issues, and diabetes when you get older.
To prevent weight gain during menopause, it is important to perform consistent, varied exercises such as strength training and low-impact aerobics. Also, you should create a diet plan structured around whole foods such as nuts, legumes, vegetables, fruits, and lean meats. Make sure to get enough quality sleep every night. If menopause symptoms cause you to sleep less, consider improving your sleep hygiene like doing meditation before bed and reducing or avoiding liquids at night, particularly a few hours before bed.
