Along with hot flashes and mood swings, weight gain also tends to accompany menopause. This weight gain is not connected specifically to menopause, but rather to an age range in which both women and men tend to put on pounds. A woman's weight distribution, however, does tend to shift due to hormonal changes, explains Andrew Weil, a physician who specializes in integrative medicine. Weight settles in the abdomen rather than the hips during and after menopause. A few remedies can help.
Eat Less
To avoid menopausal weight gain, you may need to lower your calorie intake. People need fewer calories as they age, according to Weil, because of a shift from lean muscle mass to fat, and a resulting decrease in metabolic rate. Weil recommends reducing food intake by about 200 calories per day. A study published in the December 2003 issue of Annals of Behavioral Medicine confirmed that menopausal women eating 1,300 calories per day in a five-year program achieved a small degree of weight loss rather than gaining weight.
Increase Physical Activity
Women in the Annals of Behavioral Medicine study also increased their physical activity along with decreasing their calorie intake. This helped them avoid increases in waist circumference during peri-menopause to post-menopause. Weil notes that exercise such as walking is especially important at this time of life for women, as it helps keep the bones and the heart strong. Additionally, regular exercise can prevent sleep problems sometimes associated with menopause.
Take Calcium and Vitamin D
Calcium and vitamin D supplements in the form of cholecalciferol (D3) may help prevent postmenopausal weight gain, as shown by research published in the May 14, 2007 issue of Archives of Internal Medicine. This beneficial effect was seen mainly in women who had inadequate calcium intake prior to the study. Weil recommends that women take 500 to 700 mg of calcium citrate daily divided into two equal doses, in addition to obtaining calcium from food sources. Additionally, women should take 2,000 international units (IU) of vitamin D3 with the largest meal.
