If you’re going through menopause and noting the dreaded weight gain around your middle, this post is for you! The midlife weight gain many women experience around menopause is common, and I’ll explore what the latest science says about managing it with hormonal health, lifestyle changes, and healthy habits.
The Hormonal Shift: Why Weight Gain Often Accompanies Menopause
If you’re a woman between 45 and 55, you may have noticed new body changes—especially around the waistline. Many people say weight gain is inevitable as we age, but it’s not just about metabolism slowing down. Our understanding of weight regulation has evolved, revealing a complex interplay between our hormones and how we age.
Hormonal Insight: Cortisol, Leptin, and Ghrelin
Leptin and ghrelin are two key hormones involved in appetite and energy regulation:
Leptin: This “satiety hormone” is produced by fat cells and signals the brain when we’re full. It helps prevent overeating by telling us we’re satisfied.
Ghrelin: Known as the “hunger hormone,” ghrelin is released by the stomach to cue hunger and the need for energy intake.
These hormones evolved to help our ancestors survive when food was scarce, but in today’s world of abundant, calorie-dense foods, this balance can easily tip toward overeating and weight gain.
Interestingly, research shows that many women in menopause may develop resistance to leptin, just as others develop insulin resistance. This means their brains may stop responding to leptin’s “fullness” signal, making it harder to feel satisfied. High cortisol levels, often tied to stress, can further exacerbate this by increasing ghrelin and reducing leptin, increasing hunger and food cravings.
The Role of Cortisol and Hot Flashes in Weight Gain
For women, menopausal symptoms like hot flashes play a role in weight gain. Studies show that hot flashes are linked to elevated cortisol, our body’s stress hormone, which can lead to increased appetite and fat storage. Notably, the SWAN (Study of Women’s Health Across the Nation) study found that women who experience more hot flashes also tend to gain more weight. So, it’s not only fluctuating estrogen that contributes to weight gain; it’s the cortisol spikes triggered by hot flashes.
The Sleep Factor
Poor sleep is another major player in midlife weight gain. Insomnia, often worsened by night sweats, can make it harder to maintain a healthy weight. When we’re sleep-deprived, we release even more cortisol, making us more prone to overeating and fatigue-related cravings. Furthermore, poor sleep can lower thyroid function, slowing metabolism further. Getting at least seven hours of quality sleep each night is essential for hormonal balance, energy, and metabolism.
Strategies to Combat Menopausal Weight Gain
While menopause and hormonal changes can complicate weight management, there are effective ways to counteract these shifts:
Consider Hormone Replacement Therapy (HRT) EarlyStarting estrogen therapy in your 40s or 50s can help manage hot flashes, lower cortisol spikes, and mitigate some of the menopausal weight gain. However, it’s essential to discuss HRT with a menopause specialist, as they will have the most current knowledge on risks, benefits, and timing. Starting HRT too late may reduce its effectiveness.
Prioritize Quality SleepSince poor sleep increases cortisol and disrupts metabolism, aim for at least seven hours of sleep per night. If night sweats or frequent urination are interrupting sleep, consider speaking to a sleep specialist or your doctor about treatments. Getting a good night’s rest will help balance cortisol and make you feel more energized for the day ahead.
Manage StressUse stress-relieving practices like meditation, gentle exercise, and mindfulness to help lower cortisol. Small lifestyle changes like regular relaxation techniques or spending time outdoors can significantly impact your stress levels—and your waistline.
Eat MindfullyEating with intention and pacing yourself can make a big difference. Here are some practical tips:
Use Smaller Plates: A smaller plate encourages more modest portions. Aim for half of your plate to be vegetables, a quarter protein, and a quarter whole grains or other complex carbs.
Minimize Sugary Drinks: Drinks like sodas and sugary coffee add empty calories that are easy to consume but hard to burn off. Consider swapping for water, herbal tea, or coffee with minimal added sugar.
Eat More Fiber-Rich Foods: Eating whole fruits and vegetables rather than processed fruit juices helps slow sugar absorption and makes you feel fuller for longer.
Move More (In Fun Ways!)Instead of the usual brunch or coffee dates, try socializing through physical activities. Popular choices like pickleball, walking, or yoga classes with friends are fun ways to stay active and are easier to integrate into busy lifestyles.
Prepare for Success at HomeSet yourself up for a healthy lifestyle by making your desired habits easy. For instance:
Lay Out Workout Clothes: Having your gym clothes ready to go makes it easier to follow through on your exercise goals.
Make Healthy Snacks Accessible: Keeping healthy snacks front and center in your pantry or fridge helps you make better choices, especially when you’re hungry or tired.
Small Changes, Big Results
While the road through menopause may bring weight gain and other challenges, it’s possible to adapt and even thrive with the right approach. From hormone therapy to making intentional dietary choices, each small step can positively impact your health. Menopause is inevitable, but weight gain doesn’t have to be!
Listen to Dr Jackson go into detail about this topic! You can hear the full episode on her podcast, Ageless and Outrageous. Be sure to like and follow so you don’t miss an episode!
SCHEDULE YOUR HORMONE CONSULTATION AT FOUNDATIONS AT MAITLAND
At Foundations at Maitland, in Maitland FL, we offer a full range of non-surgical treatments to help you reach your aesthetic, wellness, and sexual goals. Our providers are highly trained and experienced. We are led by our double-board certified surgeon, Dr Kristin Jackson, who has personally developed all treatment protocols and is closely involved in the day-to-day operations of our medical spa. With her extensive training in all non-surgical cosmetic treatments as well as over 20 years of surgical experience, Dr Jackson is uniquely qualified to ensure our medical spa provides you with the highest standards of quality care and safety.
If you are looking for hormone replacement doctors or anti-aging doctors near you, we can help! Contact us today for your complimentary consultation!
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