Menopause Weight Gain - Why It Happens and What You Can Do About It
by Nancy Schurr
Nearly every woman struggles with weight gain during perimenopause and menopause. It's not usual to put on 10 to 15 pounds without any changes at all in your caloric intake or activity level. Very few middle-aged women are thrilled about gaining weight. Not only does it make us feel less attractive, but it can have adverse affects on our overall health, as well. Recent studies on weight gain during and after menopause also show that it can increase a woman's risk of breast cancer.
What causes menopausal weight gain? Age itself is the biggest factor. As we age, our metabolism slows. We tend to become less physically active, which decreases muscle mass and slows the metabolism even more.
Many of us tend to eat out more often, as well. We're busy and we can afford to. We may no longer be concerned with providing healthy meals for our children at home or setting a good example for them. We may eat alone more often, which can also push us to cook less and eat fast food more often. Restaurant portions are generous and we do not always choose wisely. This can quickly add up to a ten pound time bomb.
During perimenopause, your ovaries produce less estrogen and your body looks for other places to get it. Fat cells can produce estrogen, so your body works to convert calories into fat to increase its estrogen levels. Unfortunately, fat cells don't burn calories the way muscle cells do, which causes you to pack on unwanted pounds.
Interestingly, the International Journal of Obesity reports research showing that less sleep leads to increased body weight. A lack of sleep results in reduced levels of leptin, a protein that regulates body fat, and increases in ghrelin, which stimulates food intake. Therefore, a lack of sleep can increase hunger and body fat. As a result of frequent night sweats, women transitioning through perimenopause are often sleep deprived, which can contribute to weight gain.
Without a doubt, exercise is the single most important and effective method of preventing or reducing menopausal weight gain. Exercise builds muscle and muscle burns more calories than fat cells. In addition to playing a huge roll in controlling weight, regular physical activity can also relieve or reduce the impact of many other uncomfortable physical and emotional effects of perimenopause, including anxiety, mood swings, hot flashes, night sweats and insomnia. Weight bearing exercise is also critical in the prevention of osteoporosis in older women.
Your body's hormones have a direct impact on your metabolism, appetite, and fat storage. During menopause, hormones can fluctuate wildly, making weight control extremely difficult. Once again, exercise can help. It stimulates the adrenal glands to convert the male hormone androstenedione into estrogen, thereby naturally boosting your estrogen levels and helping to restore hormonal balance.
In addition to exercise, consider boosting or balancing your estrogen levels in other ways to help control your weight and to help alleviate other menopausal symptoms. A variety of over-the-counter products, herbal remedies and supplements and prescriptions are available to you. Even though many of them are labeled "natural", they may not be right for you. Be certain to consult with your medical provider before undertaking a course of treatment.
Menopause expert Nancy Schurr is a Women's Health Nurse Practioner with more than 16 years of experience in the field. http://www.menopauseexpert.com
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