Beyond Numbers: A Healthy Approach to Navigating Weight Changes During Perimenopause
Introduction
Many women approaching perimenopause often find themselves asking a familiar question: 'What can I do about this seemingly sudden increase in abdominal fat?' It's a situation where they feel like they're eating the same way they always have, yet their body seems to be changing overnight. This can leave them feeling not just upset but also utterly bewildered. And the “advice” from some corners of social media, to simply cut their calorie intake to 1200 (or less) is not only unhelpful but completely unsustainable.
Perimenopause, often referred to as the "menopausal transition," is a natural phase in a woman's life that marks the period of hormonal fluctuations leading up to their final period (menopause) when their body is transitioning to the end of its reproductive years. In Australia, the average age for women to reach menopause is 51 to 52. Perimenopause usually starts in a woman’s 40s. On average it lasts four to six years, but it can last from one to 10 years. During perimenopause, women may experience a range of physical and emotional changes, including weight gain and increased belly (abdominal) fat. On average, women between the ages of 45 and 55 gain about half a kilo per year. Many things can contribute to weight gain in midlife.
In this blog post, we'll look into the reasons behind weight changes during perimenopause, why it happens, and provide evidence-based tips to help address these challenges.
Understanding Perimenopause
Perimenopause is a transitional phase that can last for several years, typically leading up to menopause, which is defined as the absence of menstrual periods for 12 consecutive months. During perimenopause, a woman's ovaries gradually produce less estrogen and progesterone, leading to irregular menstrual cycles and various symptoms. These hormonal changes can result in a variety of physical and emotional changes, including:
Weight Changes: One of the most common complaints during perimenopause is weight gain, particularly around the abdominal area. Many women think weight gain is part of menopause, but it’s more likely due to ageing and associated lifestyle changes. This can be frustrating and challenging for many women.
Why Does Weight Gain Occur During Perimenopause?
Several factors contribute to weight gain during perimenopause:
Hormonal Changes: Menopause doesn’t cause weight gain, but studies show that changing hormones, such as reduced oestrogen, might mean you carry more weight around your belly rather than your hips and thighs. In postmenopausal women, belly fat accounts for 15% to 20% of total body fat, compared with 5% to 8% before menopause.
Muscle Mass Loss: Aging also leads to a natural decline in muscle mass, which can slow down metabolism and make it easier to gain weight. So, if your diet stays the same, you are likely to gain weight.
Lifestyle Factors: As women age, they may become less physically active, which can further contribute to weight gain. Stress, sleep disturbances, mood fluctuations and hot flushes which are common during perimenopause, can also affect eating habits and lead to overeating or choosing less healthy foods.
Risks of belly fat
It’s not healthy to carry too much weight, but weight around your belly has more significant health risks. Fat stored in this part of your body is also known as 'visceral fat'. Excess visceral fat is linked to:
an increased risk of heart disease (one of the leading causes of death in women in Australia)
type 2 diabetes
breast cancer
dementia.
Increased belly fat also increases menopausal symptoms, such as hot flushes.
Tips for Managing Weight Changes During Perimenopause
Addressing weight gain during perimenopause requires a holistic approach that combines healthy lifestyle choices and evidence-based strategies:
Balanced Diet: Focus on a balanced diet rich in whole grains, lean protein, fruits, and vegetables. Minimise processed foods, sugary snacks, and excessive alcohol intake.
Regular Exercise: Incorporate both aerobic and strength-training (more about this below) exercises into your routine. Exercise helps boost metabolism, maintain muscle mass, and manage stress.
Stress Management: Practice stress-reduction techniques such as meditation, yoga, deep breathing, or mindfulness to reduce cortisol levels, which can contribute to abdominal fat.
Adequate Sleep: Prioritise quality sleep by maintaining a consistent sleep schedule and creating a relaxing bedtime routine. Poor sleep can disrupt hormones and lead to weight gain.
Consult a Healthcare Provider: If you're struggling with perimenopausal weight gain, consider discussing your concerns with a healthcare provider. They can provide personalised guidance and may recommend hormone therapy or other treatments when necessary.
The Importance of Strength Training
Strength training is a crucial component of managing weight changes during perimenopause, and it's important to address some common misconceptions. Many women fear that lifting heavy weights will lead to bulky muscles, but this is a misconception. Here's why strength training is vital at this stage of life:
Preserving Muscle Mass: As women age, they naturally lose muscle mass, which can lead to a slower metabolism. Strength training helps counteract this loss by building and preserving lean muscle tissue. Maintaining muscle is essential for keeping your metabolism efficient and preventing unwanted weight gain.
Bone Health: Strength training also provides a significant benefit to bone health. It increases bone density and strength, reducing the risk of osteoporosis, a condition characterised by fragile bones. Women are at a higher risk of osteoporosis during and after menopause due to hormonal changes, so incorporating strength training into your routine is essential for long-term bone health.
Fat Loss: Strength training contributes to fat loss by increasing muscle mass. Muscle tissue burns more calories at rest compared to fat tissue, meaning that the more muscle you have, the more calories your body burns throughout the day. This can help you manage your weight more effectively.
Improved Functionality: Strength training also enhances functional fitness and daily activities. It can help you maintain your independence and quality of life as you age by improving your ability to perform tasks like lifting, carrying, and climbing stairs.
Strength training is a vital component of managing weight changes and overall health during perimenopause. It does not lead to bulky muscles, but rather helps preserve lean muscle mass, boost metabolism, and promote bone health. Remember that a well-rounded fitness routine should include both aerobic exercise and strength training. With the right approach, you can navigate perimenopause with confidence, maintaining a healthy weight and supporting your overall well-being.
