Menopause is a natural stage in a woman’s life that marks the end of her reproductive years. Along with hormonal changes, menopause can bring about various physical and emotional transformations.
One common concern among women going through menopause is weight gain. Here at Bodyline, we work with those going through the menopause and those living with obesity, so we are experts in helping people through this tricky period of their lives. That’s why we are exploring how menopause impacts weight and discussing strategies to manage weight during this transitional phase.
What is Menopause?
Menopause is a normal biological process that occurs in women typically between the ages of 45 and 55. It is defined as the absence of menstruation for 12 consecutive months. During menopause, the ovaries gradually stop producing eggs and the levels of oestrogen and progesterone decline. This hormonal shift leads to a variety of symptoms, including hot flashes, mood swings, and changes in body composition.
Why Does Menopause Impact Weight?
On average women gain between 10 to 15 pounds during or following the menopause, and research shows that the majority of women going through the change are more prone to developing obesity. That’s why weight gain during menopause is a common concern for many women. Several factors contribute to this phenomenon:
Hormonal Changes:
The decline in oestrogen levels during menopause can affect the distribution of body fat. Women tend to experience an increase in abdominal fat, which is associated with a higher risk of chronic diseases such as cardiovascular disease and diabetes.
Slowing Metabolism:
As women age, their metabolism naturally slows down, but the loss of oestrogen also impacts metabolism. The hormone helps the body to regulate a woman’s metabolism, so without it you can be susceptible to gaining weight where you may not have before.
As well as this, the menopause reduces the amount of ‘high-density lipoprotein’ your body makes, which is responsible for transporting cholesterol throughout the body. When this decreases, the fat and energy we gain through eating is not properly distributed, thus builds up into fat stores causing us to gain weight.
Muscle Loss:
During menopause, there is a natural decline in muscle mass known as sarcopenia. Muscle is more metabolically active than fat, so a decrease in muscle mass can further contribute to a slower metabolism, thus making it trickier to keep weight off and easier to pile it on.
Lifestyle Factors:
Menopause often coincides with other lifestyle changes, such as decreased physical activity and changes in dietary habits. These factors can also contribute to weight gain.
Contact Bodyline today to find out more about our hormone replacement therapy treatments
How Can You Avoid Menopause Weight Gain?
Although weight gain during menopause may be common, it is not inevitable. Here are some strategies to help manage weight during this transitional phase:
Healthy Diet:
Focus on consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Be mindful of portion sizes and limit the intake of processed foods, sugary snacks, and beverages.
Begin hormone replacement therapy (HRT):
HRT is a godsend for so many women experiencing the menopause, as it replaces the hormones your body no longer produces thus alleviating the uncomfortable symptoms. This includes the likelihood of weight gain. Bodyline Clinic offers fully supported and personalised hormone replacement therapy programmes in-clinic or remotely. Following a blood analysis, we can identify which hormones you, personally, are losing out on and curate a personalised HRT programme to ensure you do not suffer the consequences and can avoid the menopause weight gain.
Regular Exercise:
Engage in regular physical activity to maintain muscle mass, boost metabolism, and promote overall well-being. Include a combination of cardiovascular exercises, strength training, and flexibility exercises in your routine.
Incorporate strength training exercises into your fitness regimen to help preserve and build muscle mass. Resistance exercises such as weightlifting, or bodyweight exercises can be effective in combating muscle loss.
Stress Management:
Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or engaging in activities you enjoy. Chronic stress can contribute to weight gain, so finding healthy ways to manage stress is essential.
Sleep Quality:
Prioritize quality sleep to support overall health and weight management. Aim for 7-9 hours of uninterrupted sleep each night and establish a consistent sleep routine.
If night sweats, hot flashes, or insomnia are significantly impacting your quality of sleep then HRT may be what you need to improve your sleep, thus prioritising your weight and overall wellbeing.
Stay Hydrated:
Drink plenty of water throughout the day to stay hydrated and support overall health. Sometimes, thirst can be mistaken for hunger, leading to unnecessary snacking.
Bodyline’s HRT and Weight Loss Programmes
At Bodyline Clinic, we understand the unique challenges women face during menopause. We offer specialized programmes that combine Hormone Replacement Therapy with personalized weight loss strategies to help women navigate this transitional phase.
Our HRT programmes are tailored to each individual’s specific needs and are designed to alleviate menopausal symptoms while supporting weight management goals. Our experienced healthcare professionals provide comprehensive guidance, monitoring, and support throughout the programme to ensure optimal results.
In addition, our weight loss programmes incorporate evidence-based strategies, including medical weight loss treatments, healthy eating, regular exercise, and lifestyle modifications. We take a holistic approach to weight management, addressing not only physical factors but also emotional and behavioural aspects.
Contact Bodyline Clinic today to learn more about our HRT and weight loss programmes and discover how we can support you through the menopause journey. Let us help you achieve a healthy weight and embrace this new phase of life with confidence and vitality.
Remember, every woman’s experience with menopause is unique, and it’s important to consult with healthcare professionals who can provide personalized guidance and support based on your individual needs and circumstances. With the right strategies and support, you can embrace menopause and achieve a healthy weight, ensuring a smooth transition into this new chapter of life.
Contact Bodyline to find out more about weight gain during menopause by calling 0800 995 6036 or complete an online consultation form for a call back.
