Menopause and weight: why your body changes and what you can do

Menopause is a normal but often demanding phase in every woman's life. Around the age of 45-55, the body experiences significant hormonal changes, affecting not only reproductive function but also metabolism, psychology and overall health. In addition to the well-known effects such as hot flashes, insomnia or mood swings, many women notice something else: their bodies change. Weight gain, especially in the abdominal area, is a phenomenon that concerns a large percentage of women during this phase. But what is really happening?

Hormonal changes and metabolism

The first and most important change is a decrease in estrogen levels. Estrogens are the main female hormones and regulate a range of functions, from reproductive capacity to controlling metabolism, body temperature and fat distribution. A decrease in their levels causes a change in fat storage. The body begins to accumulate more fat in the abdomen instead of in the hips and thighs, as it did during the reproductive years. In other words, there is a shift from the female “pear” shape (fat on the hips and thighs) to the “apple” shape (fat on the abdomen). At the same time, estrogen is associated with the maintenance of muscle tissue. With their reduction, muscle mass decreases and, as a result, the metabolic rate slows down. In other words, the calories we “burn” at rest tend to decrease with age. This means that even if the diet remains stable, our body can store more energy in the form of fat. Besides, muscle mass tends to decrease over time anyway, especially if there is no regular exercise, and this further exacerbates the drop in metabolism.

Insulin resistance 

Another piece of the puzzle is insulin, the hormone that helps regulate blood sugar. During and after menopause, many women develop increased insulin resistance. This effectively means that their body does not respond as effectively to the action of this hormone, so their blood sugar and insulin levels remain high. This condition is associated with increased fat storage and greater difficulty in losing weight. 

Changes in sleep and stress

Sleep quality is often affected due to night sweats and hot flashes that cause frequent awakenings. Lack of adequate and quality sleep directly affects hunger hormones. Leptin (which suppresses appetite) decreases, while ghrelin (which increases it) rises. This creates a strong desire to eat, especially foods rich in carbohydrates and fat. At the same time, during the transition to menopause, stress may and naturally does increase. Stress, however, is not only psychological. It also has biochemical consequences. In particular, cortisol, the main stress hormone, increases. Cortisol is directly related to fat accumulation, especially in the abdominal area.

What can you do?

First of all, adequate protein intake helps to maintain muscle mass and thus increase metabolism. Try to consume protein sources at every meal: chicken, fish, eggs, yoghurt, cheese or pulses. At the same time, resistance exercise (e.g. weights, trx straps, tires) at least twice a week can boost metabolism and improve body composition. In addition, low glycemic index foods rich in fiber and good fats (such as olive oil, nuts and fatty fish) support glucose and insulin regulation. Also, phytoestrogens (natural plant compounds that mimic estrogen) may help regulate hormones and relieve symptoms. Sources include soy and its products (tofu, soy milk), flaxseed, chickpeas and lentils. Finally, establishing a consistent sleep schedule and applying relaxation techniques, such as breathing techniques, can reduce cortisol levels and help regulate weight.

In conclusion

By understanding what is happening in your body and making targeted adjustments to your diet, physical activity and daily habits, you can support your metabolism and maintain a good physical condition.

At our center, we provide basal metabolism measurement and personalized guidance to help you get to know your body's needs better and formulate a plan together that works for you in practice.

References

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De Paoli M, Zakharia A, Werstuck GH. The Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data. Am J Pathol. 2021 Sep;191(9):1490-1498. doi: 10.1016/j.ajpath.2021.05.011. Epub 2021 Jun 5. PMID: 34102108.

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