Hormones and Weight Gain in Menopause: Regaining Control of your Body

So you’re in your late 40’s or 50’s and you are starting to experience a rollercoaster of changes in your body - from forgetting where you last placed your car keys, wildly irregular periods, to love handles that just won’t go away…The time leading up to menopause, the 1 year anniversary since your last period, parallels with several hormonal fluctuations that can contribute towards weight gain and so, understanding how to regain control of your body is key to maintaining your sanity, overall health and well-being.

What is happening to my hormones?

Menopause is driven by a gradual decrease in hormone production, primarily estradiol but also progesterone, and testosterone. As a result, your body responds with various changes, weight gain being one of the main culprits. Here are the details why: 

1. Decrease in reproductive hormones

Our powerhouse combination of hormones - estradiol, progesterone, testosterone - are responsible for several functions including the supply of egg follicles, ovulation and menstrual regulation, metabolic activity, mood and cognitive function, and central body temperature regulation during sleep. As we age, these reproductive hormone levels naturally decrease leading to a decline in fertility, irregular periods, vaginal dryness, low libido, weight gain, muscle and bone density loss, mood swings and brain fog, and hot flashes. 

2. Developing insulin resistance 

As estradiol levels decline, insulin also becomes less effective at regulating blood sugar levels meaning that the cells in our body become less responsive and the ability for our body to use glucose for energy is impaired. In turn, excess glucose is then stored as fat and contributes to weight gain, especially in the abdominal region.

3. Increase in appetite and cravings

Ghrelin, the hormone that stimulates appetite, and leptin, the hormone that helps us feel full and controls how much we eat, increase and become less responsive respectively during menopause due to a combination of ageing, declining estradiol levels, slower metabolic activity, insulin resistance, and/or mood swings.

How to regain control of your body?

Whilst it may seem that all roads lead to weight gain during menopause, there are key 5 strategies that can be implemented into your daily routine to help you manage your weight effectively:

1. Regular exercise & strength training 

By focusing on building and maintaining muscle mass, this has a cascade of benefits from mitigating muscle and bone density loss, to offsetting slower metabolism and insulin resistance. Consistency and motivation is key so start light and work with a professional, this may look like a group fitness reformer, barre, mat pilates, or BodyPump class; or private training session. This will ensure you have the proper technique to avoid risk of injury, your whole body is targeted, and that you progress!

2. Priorite protein over carbohydrates and fats 

Protein-rich foods such as fish, lean beef and chicken, tofu, eggs, and legumes take longer to digest and absorb into your digestive system compared to carbohydrates thus leaving you feeling fuller for longer. Protein also has a more stabilising effect on blood sugar levels compared to carbohydrates which helps maintain energy levels throughout the day and reduces cravings associated with quick energy fixes. The amino acids in protein help to maintain and build muscle, increasing your metabolic rate and making weight management easier. 

3. Phytoestrogenic foods

Phytoestrogens are foods that mimic the action of estrogen (e.g., tofu, edamame, flaxseeds, oats, sunflower seeds, pistachio, hummus, alfalfa sprouts) by binding to estrogen receptors of the body. This balances out declining levels of estrogen and has been found to improve menopausal symptoms such as hot flashes, maintain bone density and mitigate osteoporosis, and improve lipid levels which reduces the risk of cardiovascular disease which is a complication of menopause. 

4. Quality sleep

Your ability to fall asleep and stay asleep throughout the night is important for a variety of factors such as your metabolism and glucose uptake, energy levels and ability to exercise, appetite and satiety, stress and associated cortisol regulation. Good sleep hygiene is a foundational building block and can be encouraged by setting regular sleeping times, watching the sunset to regulate your circadian rhythm, avoiding blue light exposure before bed, and journaling before bed to unwind your mind. Otherwise, certain herbal medicines and nutrients like magnesium glycinate can help to regulate circadian rhythm.

5 .Manage stress 

Stress affects all of us every day however in excess and without proper management, persistent stress can lead to elevated levels of cortisol, adrenaline, and noradrenaline which: increases appetite and food intake, depletes nutrients such as magnesium and vitamin B6 making us tired and less able to engage in physical exercise, impacts our ability to have deep restful sleep, and ultimately contributes to weight gain. Relaxation exercises such as guided meditation, yin yoga, deep breathing exercises, and sound therapy are helpful to reduce stress. If additional support is needed, herbal medicines such as withania have been found to moderate cortisol levels and improve resilience towards stress.

If you feel you have lost control of your body and are not sure where to start, or are wanting to be proactive in your experience of menopause, book in with one of our naturopaths today, and we will work closely together with you to ensure this phase of your life is a smooth and pain-free one!