Many menopausal women find they experience rapid weight gain, all over their body and around the belly and hips, even though they exercise the same way as they always have done, and eat the same number of calories. As you might expect with all things menopause, it is the hormone changes that are to blame!
Although oestrogen declines during the menopause, it initially rises during the perimenopause, causing an imbalance in hormones, and 'elevated oestrogen'.
HormonesĀ can be all over the place during perimenopauseĀ due to the signals between the hormone-producing glandsĀ that begin to become impaired as a result of menopause.
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Oestrogen promotes fat storage, especially around the hips, which is why many women gain weight going into the menopause. Elevated oestrogen also triggers water retention, causing you to look heavier and weigh more than you would if you did not carry so much water. This is the reason weight gain is a commonĀ symptom of PMSĀ as well as a common symptom of menopause.
The decrease in metabolic rateĀ in perimenopausal women leads to fat stores being laid down all around the body, so you may find that as well as an expanding belly, you accumulate more fat across your back, arms, bust and neck. This is discussed by women from across the UK, including Sarah Parish, in our Menopause Roundtable Highlights video.
Hormone replacement therapy medication (HRT) is an individual choiceĀ for women to make. Some women find menopausal symptoms almost impossible to cope without taking HRT.
Many women link their weight gain to HRT. Although weight gain may occur at the same time as starting HRT, the two are not linked. SomeĀ studies even suggest that women who take HRT gain less weight than those who donāt, or HRT may promote a more even distribution of weight than otherwise commonly seen.
Our advanced menopause supplement MenoFriend® is a natural alternative to HRT,Ā and can also be taken safely alongside HRT.Ā 89% of MenoFriend® customersĀ feel the differenceĀ within 60 days.* It is an acclaimed formula of clinically tested botanicals, minerals and phytoestrogens toĀ support women during theĀ menopause. It helps with brain fog, hot flushes, night sweats, mood swings, poor sleep, fatigue, weight gain and joints. Learn more about MenoFriend®.
You may have heard of a weight-loss injection, also known as 'Saxenda', which works by triggering hormones in your brain that control your appetite and lowerĀ your body's resistance to leptin, also known as 'the full-upā hormone. Leptin provides your sensation of feeling full, so the weight-loss injection works by makingĀ you feel less hungry so you consume fewer calories. Saxenda also slows down the rate at which food leaves your stomach, another mechanism that helps you to feel fuller for longer.
Some weight gain during the perimenopause is not necessarily a bad thing as it may make the menopause a little easierĀ - fat cells produce an oestrogen like chemical which helps to buffer the rapid decline in hormones. Some weight gain at the time may also have a protective effect on bones.
Excessive weight gain can be problematic though. Some women find it cosmetically unacceptable, and excessive weight gain can have many health consequences.
Intermittent fasting is particularly good for increasing insulin sensitivity and therefore reducing fat loss around the middle. Intermittent fasting can be done in a few ways,Ā and the most commonĀ methodĀ is to only eat within an 8-hour window in every 24-hour period. This allows your body to use its glycogen stores (sugar stores) during the 16 hour period when you don't eat, and helps to decrease fat stores.
You may like to learn more about the symptoms of high and low blood sugar from our experts.
Strength and resistance training promotes muscle mass and aĀ higher metabolic rate. An increase in metabolic rate will decrease the amount of fat stores laid downĀ duringĀ the perimenopause. You may be interested in reading about our recommended nutrition tips for exercise and working out.
Strength and resistance training is also beneficial to maintaining bone strength which isĀ very important for women entering the menopause.
Foods rich carbohydrates, especially refined carbohydrates, trigger rapid weight gain, especially around the middle. Focus on consuming foods rich in protein and choose complex carbohydrates over refined carbohydrates. Research also shows, for example, that refined bread is the #1Ā food triggerĀ of bloating.
Learn about the best carbohydrates to consume for a healthy diet, as recommendedĀ by nutritionists.
Fibre rich foods are bulky and trigger feelings of fullness, while also being low in calories. A high-quality plant-based diet, withĀ wholegrains, vegetables, beans, nuts and seeds, will provide plenty of fibre to keep you feeling full.
FibreĀ is essential for a healthy gut - learn more about how to look after your gut through your dietĀ from our nutritionists.
Higher levels of oestrogenĀ during the perimenopause can lead to higher levels of inflammation across the body,Ā and is a reason whyĀ joint aches and painĀ are amongĀ the most common symptoms of menopause.
Inflammation can trigger excess weight gain, so reducing inflammation may help to reduce the amount of weight gainedĀ during the perimenopause phase.Ā
Turmeric contains 'Curcuminoids', and Curcumin, acclaimed for its antioxidant properties and supporting joint health, is the active ingredient where the real benefitsĀ of Turmeric lie. While turmeric contains only 2 ā 9% Curcuminoids, 75% of these active Curcuminoids are 'Curcumin'. SoĀ do make sure you are taking a supplement high in Curcumin, not just a standard Turmeric powder. Research has also found that supplementing with turmeric can regulate leptin levels and promotes feelings of fullness.
Our Organic Curcumin & Turmeric (3300mg), with a standardised extract of 95% Curcumin (200mg), is a high-strength, more potent and more absorbable formula than standard Turmeric supplements, helping protect your joints and support your digestive function.Ā We also includeĀ Ginger and Black Pepper which improve absorption by up to 2000%.Ā
*Based on a UK survey conducted by DR.VEGAN® of 996 customers, nationally representative, during January 2024. AllĀ customer survey findings reflect our own efforts and have not been influenced by any external organisations or third-party entities.Ā
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