Aging and lifestyle seem to be the primary culprits behind weight gain in women around the time of menopause. Aging is associated with slowing of the metabolism. Lean body mass decreases with age while body fat accumulates throughout adulthood. Women generally become less physically active as they pass through their 40s, 50s, and 60s. With decreased activity, muscle mass decreases. Does menopause affect body shape?
Although menopause may not be directly associated with weight gain, it may be related to changes in body composition and fat distribution. And, let's face it, middle age can bring some tough times. Children are often leaving home, and some are returning. Your parents may need more help and guidance.
This can be disruptive to your everyday life. Focus on using non-food stress relievers. Try walking, deep breathing or scheduling some "me" time with your favorite book to unwind. Seek support from friends and loved ones who may have gone through similar situations. Get Moving and Eat Less During menopause, our energy expenditure decreases even if our activity level and nutrient intake stays the same. This is secondary to the hormonal changes with menopause as well as the natural muscle loss that is occurring.
We need about calories less in our 50s than we did in our 30s and 40s. This means that we've got to move more and eat less to keep our healthy weight. To help decrease portion sizes, try splitting your meals with a friend, ordering a smaller portion when available or putting half in a takeout box right away. Try fruit or yogurt for dessert. The American Heart Association recommends minutes of moderate exercise per week.
This can be accomplished as 30 minutes 5 times per week. Can't do 30 minutes? Then try dividing your time into two or three segments of 10 to 15 minutes per day. Add ANY activity to your day. Park farther from the door, use the stairs instead of the elevator or take the dog for a walk instead of letting him run out in the yard. Be sure to add at least two days of strength or resistance training to your workout. Bone loss begins in the perimenopausal stage.
Strength and resistance training help maintain bone mass. This will help to prevent osteoporosis, which is bone loss that can lead to easy fractures.
Whether the risks outweigh the benefits, though, is something each woman should discuss with her healthcare provider, especially as new, lower-dose formulations have become available. Some research suggests that HT may actually help women prevent menopausal weight gain. The study reported that, compared with women who had taken HT in the past, current users were found to be nearly 1 point lower on the BMI scale and have nearly 3 pounds less of fat mass.
Ask your ob-gyn about medication you might take to help you control your menopause symptoms. Your doctor will likely want to investigate whether your weight gain is indeed from menopause and not from some other health condition that needs treating as well.
By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Your Guide to Menopause. Reviewed: July 13, Medically Reviewed. Move more once you hit midlife, say experts. Step outside and enjoy the greenery. Studies show that being in nature reduces stress. One study published in the journal Environment and Behavior found that people who simply looked at images of trees reported feeling less stressed out.
Try a new app. Meditation apps such as Insight Timer , Headspace , and Calm offer five-minute and other timed meditations for beginners that can lower heart rate and short-circuit the stress response.
Ease up on alcohol. Seek help from a counselor. Is a common pain reliever safe during pregnancy? Women's Health Winning the weight battle after menopause August 1, Research health conditions Check your symptoms Prepare for a doctor's visit or test Find the best treatments and procedures for you Explore options for better nutrition and exercise Learn more about the many benefits and features of joining Harvard Health Online ».
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