Obesity is on the rise in America and women experiencing menopause are at heightened risk. According to the American Heart Association (AHA), people whose body mass index (BMI) stands at 30 or above are considered overweight, while a BMI of 40 or more indicates obesity. If you are overweight or obese, a better understanding of the relationship between obesity and menopause may inspire you to take positive steps toward improving your lifestyle and potentially elongating your life.
Relationship
A woman's risk for obesity increases when she reaches menopause. According to research conducted at Louisiana State University, menopausal women experience a shift in their bodies as fat distributes itself in the abdominal area rather than the lower body where it commonly accumulates in women. Excessive abdominal fat, or belly fat, is linked closely with obesity and other conditions, such as heart disease---a leading cause of death among American women.
Time Frame
Weight gain may accumulate gradually from childhood into adulthood but increase once maturity has been reached or when lifestyle factors and hormone levels change, as is common during menopause. According to MayoClinic.com, weight increases generally occur during perimenopause---the years prior to menopause---when a woman in her 40s or 50s may gain 1 pound per year.
Causes
Obesity is a complex condition that is influenced by multiple factors. The National Heart, Lung and Blood Institute suggests that the primary cause of weight gain is consuming more calories on a regular basis than a person burns. This may be the result of lifestyle changes for menopausal women, if physical activity decreases. Women also may eat in response to mood or emotional changes, which occur commonly when a woman's hormone levels change in response to menopause. Women who eat emotionally are likely to reach for comfort foods, which often leads to overeating and weight gain. Hormonal changes and genetic factors play a role in weight gain for women; however, dietary and lifestyle changes hold greater influence.
Risks
According to the AHA, obesity is associated with increased risk for unhealthy cholesterol levels, hypertension (high blood pressure), the onset of type 2 diabetes and cardiovascular conditions, including heart attack and stroke. In addition, MayoClinic.com states that a woman's risk for breast cancer may increase by up to 20 percent when she gains 20 pounds or more following menopause. Obesity is also associated with mood swings, depression, lethargy and sleep problems. Managing weight healthfully can help reverse, prevent or help treat all these risk factors.
Suggestions
If you are nearing or going through menopause and are experiencing weight gain, adopt a healthy, balanced diet and incorporate regular physical activity into your lifestyle. Base meals and snacks on foods that are nutrient-rich yet poor in calories, such as fruit and vegetables. Avoid foods known to exacerbate obesity symptoms, such as those high in saturated fats, trans fats or added sugars, such as red meat, cheeses, whole milk, deep-fried foods and commercially prepared cookies, cakes and chips. Instead, seek a fiber-rich diet lush in whole grains, lean protein sources and modest amounts of healthy fats. When you indulge in less healthy foods, adhere to modest portion sizes.
MayoClinic.com suggests that menopausal women tend to eat more and exercise less than younger women---the primary reason for weight gain and obesity. To avoid or prevent such scenarios, aim for the opposite. Avoid fad diets and other gimmicks that may prove harmful, and seek the guidance of a doctor or nutritional professional for the best results. If you struggle with emotional eating or depression in addition to weight difficulties, behavioral therapies may help.
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