MENOPAUSAL WEIGHT GAIN - THE FACTS

 

 

 

 

IS IT TRUE THAT WEIGHT GAIN IS INEVITABLE AS THE BODY HITS THE CHANGE?

 

It’s an unpalatable fact that typically the majority of women increase their body weight by roughly a stone between ages 45-55.  To discourage the propensity for you to fall into this average statistic there are options to help you to avoid it. 

Take action on eating a clean diet and participate in some form of regular exercise.  There are many options available from organised classes to regular swimming, or getting out and cycling in the fresh air.  This may not average 100% success but it will help you win in the war against developing a broader waistline.  Another important reason to continue with a healthy programme of regular exercise into mid-life is to combat the decline in muscle mass and therefore metabolic activity as we enter this difficult next phase.

 

It’s hard to tackle nature head on and win as an inclination to put on weight is a natural side effect of the decline in the female hormone Oestrogen which happens at this time. 

 

Increased visceral or abdominal fat, as well as being unsightly, also raises some potentially disturbing concerns as it has been related to heart disease and type 2 Diabetes.  Other factors come into play here as tests indicate that with an increase in a higher yield of visceral fat comes an enzyme known as Aromatase.  The Aromatase attempts to convert the male hormone, testosterone (which women also have in small quantity), into replacing some of the lost female hormone Oestrogen. 

 

It is believed that the loss of Oestrogen has an effect on decreasing BMR (Basal Metabolic Rate).  But this is only one factor on the reduction of metabolic rate as with progressive ageing so too we experience a decline in muscle mass and this loss of lean tissue is another trigger as to how and why the body burns off energy less efficiently. 

 

All these changes can bring the unwelcome side effect of increased appetite together with disrupted sleep patterns as the body struggles to cope and adapt to the new demands it's faced with.  Sleep, or lack of, is a very under rated factor at this time of life.  The effect of sleep deprivation on the body has the damaging side effect of a potential increase in the development of Cortisol.  A hormone which affects appetite, encouraging carbohydrate cravings which also contributes to this ubiquitous weight increase. 

 

It’s understandable to worry about so many changes affecting mood and anatomy.  So to win in the fight to stay one step ahead of menopausal symptoms, resistance or strength training is one factor that can really help, as prolonging muscle activity and thereby maintaining as much muscle mass and density as possible for as long as possible into later life delays the rate at which the metabolism slows down and this will be beneficial in a number of ways.  It also helps to know that with so many changes occurring the body is not so well equipped to deal with the same level of calorie intake as previously so a small reduction in daily calorie consumption will pay dividends in the long run. 

 

While the body tries to compensate for depleted hormonal levels the complicated chain of events set in motion could result in a weight increase, as it does for many, but to be aware of the cause and effects will best help to manage the process.

 

Eat plenty of protein rich sources of food

Get plenty of sleep

Try and exercise with weights at home, at the gym or participate in an organised class

 

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