Let’s just get it all out there:
The majority of women (50-70%) will gain weight during perimenopause and menopause. Some research indicates that on average women gain approximately 1.5kg per year during the perimenopause transition, leading to an average weight gain of 10kg by the time menopause (12 months after the last menstrual period) is reached.*
There are many reasons that women tend to gain weight during this time of life, including:
hormonal shifts
metabolic changes
eductions in muscle mass
changes in activity levels
stress and life changes (cortisol!)
Some of these changes we can "manage" and strategize around. But some are going to be (far) less in our control. Let’s normalize staying strong and healthy during this time, instead of just trying to stay thin or lose weight. Especially because thin does NOT equal healthy.
More specifically, here are some reasons why weight loss and a drive toward thinness may NOT be healthy at this time of life:
Decreased bone mass —> increased risk for osteopenia/osteoporosis, falls, fractures
Excessive muscle loss —> increased risk of insulin resistance & type 2 diabetes, falls, lack of mobility
**Fat (in moderate amounts) is often considered cardio-protective. (Peri-)Menopausal women are at much higher risk of heart disease due to the loss of estrogen. Fat cells, especially those around the midsection, produce a (tiny) bit of estrogen, which can be protective.
Increased risk of developing an eating disorder. (These can occur at any time, in any gender, but are increasingly common in women in their 40s and 50s).
Diet cycling (frequently losing and regaining weight/constant dieting) itself can lead to increased inflammation; increased risk of insulin resistance, osteoporosis and muscle loss; decreased metabolic rate; and long-term weight gain. (In fact, the single biggest predictor of future weight gain is dieting!).
This doesn’t mean we need to just stop caring about our health or otherwise throw in the towel. It just means that weight loss isn’t necessarily the key to health, and may in fact be problematic.
My recommendations:
Focus on habits versus the number on the scale. Aim for your 5 servings of fruit and veg daily, get 2 liters of fluid and 7 hours of sleep each day/evening, eat plenty of protein (1.2-1.5 g/kg body weight) and whole grains, move your body regularly (at least 30 minutes a day), add in some weekly strength training and high intensity interval or sprint training. For extra credit: add in plyometrics and jumping for bone health!
Talk with your doctor and your dietitian for a customize healthcare and nutrition plan that fits your unique needs (one size definitely doesn’t fit all!).
While body “love” at this age of life can be a struggle, aim for acceptance. We cannot turn back the clock nor should we want to. Try to find ways to feel good versus just focusing on outward appearances. This is your time to shine!
Good stuff to read:
*The British Menopause Society
**Feisty Menopause, “The Health Benefits of Healthy Body Fat”