Hormonal fluctuations significantly impact a woman's ability to lose weight in the years surrounding menopause, according to the Cleveland Clinic. A healthy diet combined with exercise is vital to weight loss and also lowers your risk for breast cancer and other serious health conditions during these hormonal changes. Notify your doctor before taking any supplement to relieve the symptoms of menopause.
Significance
Weight loss becomes more difficult for women starting in the years prior to menopause -- the end of fertility and menstruation, which occurs around the age of 51. While menopause affects sleep habits and drains energy levels, hormonal changes also put you at high risk for weight gain, primarily in the abdominal area. Most women may need to consume between 200 and 400 fewer calories daily to maintain their normal weight during and after menopause.
Effects
The hormones estrogen and progesterone regulate menstruation. Your body produces less of these hormones as you enter your 30s, which affects your ovulation cycle and makes weight gain more likely. Decreased progesterone causes water weight and bloating, while a rise in the hormone androgen results in weight gain around the abdomen. Muscle mass also decreases due to lower levels of testosterone. Replacing the lost muscle is necessary to prevent a shift in your body composition that leads to more fat, which slows your body's ability to burn calories and makes extra effort necessary to maintain a healthy weight.
Prevention/Solution
Eating a healthy diet that includes vegetables, fruits and whole grains helps minimize the effects of the hormonal weight gain. Limiting saturated fats, sugary foods and oils can help you meet a daily goal of at least 1,500 mg of calcium and 800 units of vitamin D. Your doctor can recommend supplements to help maintain your diet if necessary.
Expert Insight
Exercise for at least 30 minutes on most days of the week benefits your waistline and reduces stress levels during menopause. Swimming, bicycling and even dancing are ideal forms of aerobic activity to counter the effects of hormonal fluctuations. Strength training at least two times each week builds muscle that enhances your body's ability to burn calories.
Warning
MayoClinic.com reports that gaining even 4.4 lbs after the age of 50 increases your chance of breast cancer by 30 percent. Menopausal weight gain also puts you at a higher risk for diabetes, as well as high blood pressure and high cholesterol --- conditions that factor into the risk of stroke or heart disease. Contact your doctor if you experience severe symptoms of menopause or would like a referral to a nutritionist who can work with you to plan a healthy diet.
References
- MayoClinic.com: Menopause weight gain: Stop the middle age spread
- MayoClinic.com: Menopause: Lifestyle and home remedies
- FamilyDoctor.org: Menopause: What to Expect When Your Body is Changing
- Cleveland Clinic: Menopause: Staying Healthy Through Good Nutrition
- MayoClinic.com: Menopause: Causes
- Epigee.org: Menopause and Weight Gain
