Navigating Metabolism Changes Through Menopause: A Closer Look

Introduction

Exploring the intricacies of metabolism during menopause, this blog post challenges age-old beliefs with insights from a groundbreaking study involving over 6,400 individuals. Contrary to the common notion of a steady metabolic decline after 30, the research reveals surprising peaks and plateaus in our metabolic journey.

For women navigating menopause, the study sheds light on the complex interplay of factors influencing weight and body composition. Beyond metabolism, I always encourage a holistic approach—prioritising strength training, smart nutrition choices, and stress management—to empower women to thrive through menopause.

Our Ongoing Fascination with Metabolism

For years, our society has been fixated on the idea of mastering our metabolism. Countless magazines and publishing houses have churned out stories and entire books centred around the concept of "Mastering Your Metabolism!" However, recent research challenges some of the conventional wisdom that has shaped our understanding of metabolism, particularly during midlife and menopause.

Dispelling Common Misconceptions

Contrary to long-held beliefs, a comprehensive study involving over 6,400 individuals spanning from 8 days to 95 years, across 29 countries, has debunked the myth that metabolic rate steadily declines in adulthood, especially after the age of 30. Instead, the study reveals that metabolism actually accelerates until approximately 1 year of age, peaking at that point. From ages 20 to 60, metabolic rates remain relatively stable, followed by a gradual decline as individuals enter their sixties.

Diving Deeper into Metabolism

While the study confirms that some people naturally have higher or lower metabolic rates, it doesn't provide a complete picture, especially when it comes to concerns about weight gain—a primary focus for many. The study, designed without a specific focus on the causes of weight and body composition changes, overlooks crucial factors such as insulin sensitivity, muscle protein synthesis, and the impact of changing hormones on fat storage.

Menopause and Metabolism

For women undergoing menopause, the study's findings may not fully address the complexities of their experiences. While metabolic rates might not be undergoing significant changes, other factors, such as hormonal shifts, can contribute to challenges like reduced muscle-building capacity, increased fat storage triggered by hormonal changes, elevated cortisol levels linked to fat storage, and heightened insulin resistance.

Beyond Metabolism: A Holistic Approach

The study emphasises that the broader picture extends beyond metabolism alone. To navigate the challenges of menopause, it suggests prioritising strength training, incorporating heavy lifting, engaging in sprint interval training, increasing protein intake, being selective with carbohydrates, managing stress, and adapting to changing physiology to build and maintain muscle. This advice aligns with the guidance I offer at Women’s Yoga & Strength Society, emphasising the significance of movement, muscle, and proactive symptom management over fixating on fundamental energy expenditure or "metabolism."

Unraveling the Mystery of Metabolic Decline

As the study notes a metabolic slowdown around age 60 without a direct link to weight gain, further investigation is needed. Researchers hypothesise that this decline may indicate a decrease in organ-level metabolism, suggesting that organs may not function as efficiently with age. While more research is anticipated, the key takeaway remains consistent: adopting a well-rounded lifestyle, including a balanced diet, regular exercise, and stress reduction, is crucial for maintaining overall health.

Looking Forward: The Relevance of Metabolism Research

While the study may not directly address the concerns of menopausal women, its findings hold potential implications for understanding and treating diseases in various age groups. As we age, our metabolism may play a role in broader health considerations, leading to potential adjustments in the formulas used to estimate daily calorie burn. However, as reiterated by the study and ongoing advice from experts, focusing on movement, muscle health, and holistic well-being proves more meaningful than fixating on the intricacies of metabolism.

https://www.science.org/doi/10.1126/science.abe5017 - Link to the above mentioned study if you would like to read it.