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Weight gain during the menopause – is it necessary?

At our last Meno Meet-up in Zurich, one of the most frequently mentioned symptoms of the menopause was weight gain. We would therefore like to discuss why it is often so difficult to maintain your weight during the menopause. Why do things that have worked for years – healthy eating, a bit of exercise – suddenly no longer work?  Is the menopause really to blame? Or are there other reasons? And what can we do about it? 

Why does weight gain often occur during the menopause?

We know from various studies that many women’s weight increases with each decade of life until it starts to fall again later in life. In particular, the menopause is associated with weight gain. However, although further research is needed, hormonal changes during the menopause alone are not necessarily the cause of weight gain. Instead, weight gain is usually related to ageing as well as lifestyle and genetic factors. However, the drop in oestrogen levels that accompanies the menopause can also contribute. 

What exactly happens? 

The decline in oestrogen and progesterone and the normal ageing process lead to changes in the body’s metabolism. For example, muscle mass normally decreases with age. This loss of muscle mass slows down the rate at which the body uses calories (metabolism). This can make it harder to maintain a healthy weight. So if you continue to eat the same diet as before and you don’t increase your physical activity, this will almost certainly lead to weight gain.

Other factors such as lack of exercise (too much sitting), too little sleep and genetic factors also play a role. This can become a vicious circle. We lose muscle and accumulate more fat as our metabolism slows down, leading to further weight gain. And this cycle continues.

Why can weight gain become a problem? 

Many of us simply don’t feel as good when we get heavier, but weight gain during the menopause can also have more serious consequences for our health. Being overweight, especially in the centre of the body, can increase the risk of the following diseases: 

• Respiratory problems
• Heart and blood vessel diseases
• Type 2 diabetes
• Various types of cancer

What is the best way to prevent weight gain after the menopause?

Each of us reacts differently to the menopause and has a different metabolism. There is therefore no one-size-fits-all solution. However, we hope that the following tips can help you to maintain your weight: 

• exercise more

Experts recommend 150 minutes of moderate-intensity exercise per week and especially strength training twice a week to build muscle. 

Move more. Physical activity, including endurance sports and strength training, can help you shed excess pounds and maintain a healthy weight. The more muscle you can build, the more efficiently your body burns calories – and the easier it is to control your weight.

Our recommendation is for example yoga, Pilates, Nordic walking but also swimming, jogging, cycling. Pilates is great because it focuses on strengthening the centre of the body, which is exactly where the weight of the menopause is deposited. If none of these sports appeal to you, you can of course try something else or simply go for a walk. The main thing is exercise! And fresh air. If you’re not doing anything or not much at the moment, then start small. We know from behavioural research that a change in behaviour takes time. And you will be more successful if you start with small steps and then slowly increase them. 

And one last tip: look for like-minded people – exercise is more fun in a group.

• eat more consciously

It is important to eat a healthy, varied diet with plenty of fruit, vegetables, wholegrain products, calcium-rich foods and low-fat dairy products. Above all, it is important to pay attention to what we eat and how we feel afterwards. Did you know that 40% of how we feel 2 hours after a meal comes from the last meal we ate? 

As we heard above, our metabolism slows down and we need less food. If we want to maintain our pre-menopausal weight, that means about 200 calories less per day than in our 30s and 40s. Maybe these nutrition tips will help you:

• In general, a plant-based diet is healthier than other options, for example: Pulses, nuts, soya, fish. Also enjoy good oils, such as olive oil.
• Research shows that high levels of processed or refined carbohydrates such as pasta and bread are a major factor in increased belly fat, and that a low carbohydrate diet can reduce the risk of weight gain after the menopause. 
• Reduce your sweet habits. A large proportion of our calorie intake usually comes from soft drinks, juices, energy drinks, flavoured water and, of course, sweetened coffee and tea. Try to reduce these habits. Fresh water with a few berries, cucumber, lemon or spices (e.g. mint or rosemary) also tastes good.
• Consume alcohol in moderation. Alcohol also adds excess calories to our diet. 

Changing eating habits is not always easy. Here too, it’s more fun together. Find friends, work colleagues or other colleagues to join in. And maybe even your family will join in. 

• healthy sleep strategies for better recovery

Scientific studies show that too little sleep can lead to an increase in belly fat. It is also thought that insufficient sleep also affects our hunger hormones ghrelin and leptin. Ghrelin controls appetite and leptin triggers the feeling of satiety. If you don’t get enough sleep, your hormone balance is disrupted. The feeling of satiety is disturbed and the body absorbs more energy than it can process.

What can you do? 

• Don’t eat too late in the evening. Eating too late disturbs healthy sleep. 
  • Get at least seven (and ideally eight) hours of sleep. The best number of hours varies from person to person and over time. Sleep trackers help here
  • The bedroom should be cool to counteract hot flushes and night sweats. 
  • Switch off all glowing screens at least one hour before going to sleep
  • Create your own bedtime ritual (gratitude exercise, tea, reading etc)

• reduce your stress levels

Cortisol, the so-called stress hormone, stimulates the liver to increase the production and release of blood sugar and helps the body to convert fats, proteins and carbohydrates into usable energy. From our evolutionary perspective, this is an important process as a necessary «fight or flight» response. The release of cortisol gives the body a natural energy boost. However, if cortisol levels are constantly high due to chronic stress, the same effects can even lead to insulin resistance and type 2 diabetes. 

So do a breathing exercise more often each day, enjoy a walk or something else that helps you personally to reduce stress.

Unfortunately, we can’t avoid the menopause. It is part of us. Give your body time and treat it with love. 

Katharina and Joëlle & Adrian