Postmenopause begins immediately after a woman has gone 12 months without a period. The terms menopause and postmenopause are often used interchangeably. However, there are some hormonal and physical changes that may continue to occur after menopause. A woman goes through hormonal changes throughout her lifetime that may produce symptoms, including changes in body weight.
During perimenopause, progesterone levels decline slowly and steadily, while estrogen levels fluctuate greatly from day to day and even within the same day. In the early part of perimenopause, the ovaries often produce extremely high amounts of estrogen. This is due to impaired feedback signals between the ovaries, hypothalamus, and pituitary gland 3. Later in perimenopause, when menstrual cycles become more irregular, the ovaries produce very little estrogen.
They produce even less during menopause. Some studies suggest that high estrogen levels may promote fat gain. This is because high estrogen levels are associated with weight gain and higher body fat during the reproductive years 4 , 5.
From puberty until perimenopause, women tend to store fat in their hips and thighs as subcutaneous fat. However, during menopause, low estrogen levels promote fat storage in the belly area as visceral fat , which is linked to insulin resistance , type 2 diabetes, heart disease , and other health problems 6.
Changes in hormone levels during the menopausal transition may lead to fat gain and an increased risk of several diseases. However, some gain more weight. This appears to be particularly true for women who are already overweight or have obesity.
There is no scientific evidence that menopause or hormone therapy is responsible for midlife weight gain. Many women gain weight during the menopause transition.
This weight gain is sometimes blamed on menopause or on treatment for conditions related to menopause, including hormone therapy. However, there is no scientific evidence that menopause or hormone therapy is responsible for midlife weight gain. Age and lifestyle are the main culprits. Aging and lifestyle seem to be the primary culprits behind weight gain in women around the time of menopause. Aging is associated with slowing of the metabolism. Losing muscle mass slows the rate at which your body uses calories metabolism.
This can make it more challenging to maintain a healthy weight. If you continue to eat as you always have and don't increase your physical activity, you're likely to gain weight. Genetic factors might also play a role in menopause weight gain. If your parents or other close relatives carry extra weight around the abdomen, you're likely to do the same. Other factors, such as a lack of exercise, unhealthy eating and not enough sleep, might contribute to menopause weight gain.
When people don't get enough sleep, they tend to snack more and consume more calories. Menopause weight gain can have serious implications for your health.
Excess weight, especially around your midsection, increases your risk of many issues, including:. Excess weight also increases your risk of various types of cancer, including breast, colon and endometrial cancers. There's no magic formula for preventing — or reversing — menopause weight gain. Simply stick to weight-control basics:. Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight.
As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight. For most healthy adults, experts recommend moderate aerobic activity, such as brisk walking, for at least minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week.
If you want to lose weight or meet specific fitness goals, you might need to exercise more. Eat less. To maintain your current weight — let alone lose excess pounds — you might need about fewer calories a day during your 50s than you did during your 30s and 40s.
Having less estrogen also results in a loss of bone mass, putting you at risk of the disease osteoporosis , which makes your bones more prone to fractures. Weight gain associated with ageing is not inevitable. There are a number of things you can do to maintain your weight as you age. Incorporate regular daily exercise , with a mixture of intensities and variety of activities.
Try to include body-strengthening exercises two days per week. Weigh yourself once a week at the same time and day to monitor the trend over time. Any more than this will only create a fixation with weight. Day-to-day fluctuations in weight are to be expected. Create positive habits by replacing negative behaviours. For example, instead of mindlessly scrolling through social media of an evening or turning on the TV and comfort-eating, replace it with a positive behaviour, such as learning a new hobby, reading a book or going for a walk.
Read more: How to beat weight gain at menopause. Try using a teaspoon or chopsticks and chew your food thoroughly as slowing down your food consumption reduces the quantity consumed.
0コメント