Menopause often brings uncomfortable symptoms like hot flashes, night sweats, vaginal dryness, and weight gain. The average weight gain during menopause is 5-15 pounds, mainly around the abdomen. This happens due to declining estrogen levels, which lead to a slower metabolism. Managing weight during menopause can be challenging, but achievable with lifestyle changes and sometimes medications or supplements.
What causes menopausal weight gain?
- Hormonal changes - Reduced estrogen leads to a drop in resting metabolic rate. Fat storage shifts from the hips and thighs to the abdomen.
- Lifestyle factors - Lack of physical activity, unhealthy diet, stress eating, disrupted sleep can promote weight gain.
- Aging - The natural muscle loss that comes with age further slows metabolism.
Tips to manage menopausal weight gain
Diet
- Cut back refined carbs and added sugars - These spike blood sugar and promote fat storage.
- Eat more fiber and protein - They help regulate appetite and blood sugar. Good sources are vegetables, fruits, whole grains, beans, lentils, nuts, seeds.
- Healthy fats like olive oil, avocado, fatty fish provide satiety.
Lifestyle
- Exercise regularly - Aerobic, strength training, yoga - All greatly benefit metabolism and weight management.
- Reduce stress through meditation, breathing exercises, nature walks. Chronic stress leads to belly fat.
- Get enough sleep - Lack of sleep is linked to weight gain.
Supplements and medications
- Phytoestrogens like soy, red clover, and flaxseed may help minimally.
- Progesterone creams can temporarily relieve some symptoms.
- HRT (hormone replacement therapy) - Restore estrogen/progestin levels to alleviate menopause symptoms along with weight gain in some women. Consult your doctor.
- Prescription weight loss medications like Qsymia, Contrave. For BMI ? 27 along with diet and activity.
Bariatric surgery may be an option for severely overweight individuals who have struggled to lose weight through other means.
The experts at Optimal Hormone Wellness Center have 10 years experience successfully treating menopausal symptoms like weight gain through customized HRT plans tailored to your needs. Contact today for a consultation.
In summary,
managing menopause weight gain requires
layered solutions - improving your diet quality, establishing a regular exercise routine, reducing stress, considering supplements/medications if needed, and seeking expert medical advice. Sustainable lifestyle changes along with optimizing your hormonal levels can help you feel healthy and fit through menopause. Stay positive and be kind to yourself during this transition.
