How Menopause Affects Metabolism, causes weight gain and 7 Ways to Improve It

Menopause is a natural phase in a woman’s life that marks the end of her reproductive years. While it brings significant hormonal changes, it also has a notable impact on metabolism, which can influence weight, energy levels, and overall health. Understanding these changes and how to manage them is key to maintaining health and wellbeing during and after menopause.

The Impact of Menopause on Metabolism

One of the most significant hormonal changes during menopause is the decline in oestrogen levels. This reduction affects various aspects of metabolism:

1. Slower Metabolic Rate: As oestrogen levels drop, the body’s ability to burn calories decreases. This slower metabolic rate means that the same caloric intake may lead to weight gain over time.

2. Increased Fat Storage: Menopause often leads to a shift in fat distribution, with more fat being stored around the abdomen. This visceral fat is associated with higher risks of cardiovascular disease and insulin resistance.

3. Loss of Muscle Mass: Ageing and hormonal changes contribute to a gradual loss of muscle mass, known as sarcopenia. Since muscle tissue burns more calories than fat, this loss further reduces metabolic efficiency.

4. Changes in Appetite and Satiety: Hormonal fluctuations can also influence hunger and fullness cues, potentially leading to overeating or unhealthy food choices.

   
   

Strategies to Improve Metabolism During Menopause

Menopause: ways to combat changes to metabolism and weight gain

While metabolic changes during menopause are natural, they are not irreversible. Adopting specific lifestyle strategies can help mitigate these effects and improve overall health:

1. Prioritise Strength Training: Building and maintaining muscle mass is one of the most effective ways to boost metabolism. Incorporate resistance exercises, such as weightlifting or bodyweight workouts, into your routine at least twice a week. This not only improves muscle tone but also increases resting metabolic rate.

2. Adopt a Balanced Diet: Focus on a nutrient-dense diet that includes:

   • Protein: Essential for muscle repair and maintenance. Include lean meats, fish, eggs, legumes, and dairy products.

   • Fibre: Supports digestive health and helps regulate appetite. Choose whole grains, fruits, vegetables, nuts, and seeds.

   • Healthy Fats: Incorporate sources like avocados, olive oil, and fatty fish to support heart health.

   • Complex Carbohydrates: Opt for slow-digesting carbs such as sweet potatoes, quinoa, and oats to maintain steady energy levels.

3. Stay Active: Regular physical activity, including both aerobic exercises (like walking, cycling, or swimming) and strength training, can help counteract metabolic slowdowns. Aim for at least 150 minutes of moderate-intensity exercise per week.

4. Manage Stress Levels: Chronic stress increases cortisol levels, which can contribute to weight gain and metabolic issues. Incorporate stress-reducing practices such as yoga, meditation, or mindfulness into your daily routine.

5. Optimise Sleep: Poor sleep can negatively affect metabolism and appetite regulation. Create a sleep-friendly environment, establish a consistent bedtime routine, and avoid stimulants like caffeine late in the day.

6. Consider Hormone Replacement Therapy (HRT): For some women, HRT can help manage menopausal symptoms and improve metabolic health. Body-identical and regulated HRT options are particularly beneficial, as they mimic the hormones naturally produced by the body. Always consult a healthcare professional to discuss the risks and benefits and determine the most suitable approach.

7. Stay Hydrated: Proper hydration supports digestion, energy levels, and overall metabolic function. Aim to drink plenty of water throughout the day and limit sugary beverages.

   
   

A Personal Transformation Story

Sophie, a 46-year-old professional, struggled with severe fatigue, weight gain, and brain fog when she entered menopause. After consulting a menopause specialist, she began hormone replacement therapy alongside adopting a tailored exercise and nutrition plan. Within months, Jane noticed remarkable improvements: her energy levels soared, the brain fog lifted, and she gradually shed the extra weight. The combination of HRT, strength training, and a balanced diet empowered her to regain control of her health and embrace a more active lifestyle. Sophie’s transformation highlights the profound benefits of addressing menopausal symptoms with a holistic approach.

Final Thoughts

Menopause may bring about changes in metabolism and cause weight gain, but with the right lifestyle adjustments, it is possible to maintain a healthy weight, enhance energy levels, and reduce health risks. Strength training, a balanced diet, and stress management are foundational practices, while hormone replacement therapy may offer additional support for some women.

Remember, every woman’s experience with menopause is unique. If you are struggling with weight management or other metabolic concerns, consult a healthcare professional or menopause specialist to create a tailored plan that addresses your individual needs. By taking proactive steps, you can navigate this phase with confidence and vitality.

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