As women go through menopause, many gain unwanted pounds. "Weight gain after menopause seems to be harder to lose, and the inches tend to accumulate around your abdomen, rather than your hips and thighs," notes the Mayo Clinic's website.
Significance
A woman who has gone 12 months without her menstrual cycle has gone through menopause. In the U.S. women go through menopause on average around age 51, according to the Mayo Clinic.
"Weight gain due to metabolic changes at the time of menopause is an inevitable consequence of estrogen loss," says Dr. Gloria Bachmann, interim chairwoman of the Ob/Gyn department at the Robert Wood Johnson Medical School, University of Medicine and Dentistry of New Jersey.
The altered distribution of body fat---an increased stomach girth and less body fat in other areas---is related to the metabolic changes that occur when the ovaries stop producing high levels of estrogen, Bachmann says.
Considerations
Research has found that estrogen plays an important role in the regulation of body weight, reports Dr. Meghan McGowan, an obstetrician and gynecologist at Sanford Clinic Women's Health at the Sanford University of South Dakota Medical Center, "A lack of estrogen during menopause causes a loss in lean muscle mass resulting in a lower overall metabolic rate. A slower metabolism with the same dietary intake then results in weight gain."
During menopause, McGowan adds, women are also less physically active and tend to eat more, She attributes the latter to possibly be driven by a lack of estrogen as well. "Hormonal changes during menopause can cause a change in the way a woman's body breaks down and stores fat, leading to more fat accumulating in the mid-section," she adds.
Heredity can also play a role.
Different Perspective
Menopause does not cause weight gain, says Dr. Margery Gass, executive director of the North American Menopause Society. "Metabolism slows down as we get older, and we also lose muscle mass. Those two changes mean we do not burn as many calories in a day," she says. "Most women find they must eat less and exercise more to stay the same weight."
Along with weight gain, muscle relaxation occurs in the mid-section during this time period, Gass says. "Both make us look fatter and feel fatter. Weight monitoring will help as will exercise that aims to keep those muscles toned up," she says.
Diet
Women may need to eat less---perhaps as many as 200 to 400 fewer calories a day---and exercise more, just to maintain their current weight, according to the Mayo Clinic.
To combat weight gain during menopause, women should adjust behaviors, McGowan says. She suggests 30 minutes of cardiovascular exercise per day as well as practicing healthy eating habits. "You should talk with your physician about how best to adopt better eating habits and a safe exercise routine," she says.
Complications
Concern over weight gain during this time in a woman's life isn't a question of vanity. Many serious health issues can occur due to added pounds. "Gaining weight in the mid-section can be dangerous and can lead to cardiovascular disease, high blood pressure, diabetes and other health concerns, so preventing weight gain in this part of your body is important," McGowan says.
Important Steps
Along with a healthy diet, McGowan says, exercise is key. "Specific abdominal strengthening exercises and weight-bearing exercises can help to strengthen your abdominal muscles and reduce weight accumulation in the mid-section," she adds.
Sneak exercise into the day, Gass suggests. "Take the stairs instead of the elevator. Use the bathroom on another floor of the house or office. Be happy when there is not a close parking space---it means more exercise."
References
- Mayo Clinic: Weight gain after menopause
- Dr. Gloria Bachmann, Robert Wood Johnson Medical School, the University of Medicine and Dentistry of New Jersey, New Brunswick, N.J.
- Dr. Meghan McGowan, Sanford Clinic Women's Health at the Sanford University of South Dakota Medical Center, Sioux Falls, S.D.
- Dr. Margery Gass, North American Menopause Society, Cleveland, Ohio
