Though no woman is happy to see her new image in the mirror, to keep it in perspective, it is important to keep in mind that this weight gain is normal and to be expected during menopause. About 90% of menopausal women gain some weight between the ages of 35 and 55 due to shifts in hormones, not by overeating.
The average weight gain for women is about 10 to 15 pounds during their menopausal years. This can often translates into an increase in clothes size, by one size. Most of this weight will come on gradually during perimenopause. Women who have experienced early menopause or surgical menopause may notice more noticeable and extreme weight gain.
Before the weight gain is noticeable, the change in body shape is noticed. During menopause, a woman’s weight will be put on around her abdomen, instead of around her hips, thighs, and rear creating an “apple” shape with the middle becoming larger as the familiar “pear” shape of childbearing years disappears.
Maintaining the same eating and exercising habits will not maintain the same body shape or weight as it did before menopause. Due to the fluctuation of hormones, during the early stages of menopause, maintaining weight becomes increasingly challenging and losing weight may seem impossible. This is because of the fluctuation in hormones that is beyond a woman’s control. These hormones affect appetite, metabolism, and fat storage. It is a constant battle.
The hormones that are involved:
· Estrogen-the female sex hormone that is responsible for causing monthly ovulation. During female menopause, the estrogen levels decline rapidly, stopping ovulating. However, estrogen also seems to play a big role in menopausal weight gain. As ovaries produce less estrogen, and will seek it out from fat cells. The body will create more fat cells in an attempt to get more estrogen.
· Progesterone-lower levels of this hormone can be responsible for many of the symptoms of menopause and that includes weight gain, in the form of water weight from bloating and water retention that occurs when there is decreased progesterone levels.
· Androgen-is the hormone responsible for sending new weight directly to the midsection. This type of weight gain is referred to as middle age spread.
· Testosterone-this hormone creates lean muscle mass out of the calories that you take in. Muscle cells burn more calories than fat cells do which will increase metabolism. In natural menopause, levels of testosterone drop resulting in the loss of this muscle and it lowers metabolism and that means slower calorie burning.
It may be difficult, but it is important to learn to accept weight gain and menopause as something natural and even good. The positive side is that a little extra weight can help to lesson other symptoms associated with menopause, like anxiety and hot flashes. During menopause, weight gain is regulated by your body, and helps prepare you against osteoporosis and other illnesses.
There is no reason to become excessively overweight or obese. Eating a balanced diet, increasing exercise, reducing stress, avoiding refined sugar, and eating more fruits and vegetables will help maintain a healthy weight and attractive body shape. The intake of caffeine, nicotine, and alcohol should be limited. These can add to water retention.
Aerobics will boost metabolism and burn fat. Weight-bearing activities such as walking and cycling will increase muscle mass and reduce the risks of osteoporosis.
In the event of uncontrollable weight gain, a woman should be checked out by her doctor Excessive fat stored around the abdomen can lead to an increased risk for heart disease and high blood pressure, so it should be avoided.Entering into a new stage of being a woman can be a wonderful time when the symptoms of menopause are managed.
