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Menopause and Weight Gain
 Menopause is a medical term used to describe the time one year AFTER you stop
having periods, which occurs around age 51. But the ten or more years before
your ovaries go "two claws up" can put you on a hormonal roller-coaster ride
every month.
During 35- 55 women experience either
gain weight or find that
maintaining weight becomes more difficult with progression in age. You
also discover that the weight you gain tends to accumulate around your stomach,
rather than your hips and thighs. On average, women may experience a gain of
approximately 10-15 pounds in the years surrounding menopause.
But you don't have to accept weight gain as inevitable. Take steps to
prevent
weight gain before it starts. And if you've already begun adding to your
waistline, it's never too late to reverse course through proper diet and
exercise.
Causes of menopausal weight gain
-
levels of estrogen - Shift in the level of
estrogen is one of the causes for menopausal weight gain. With the ovaries
declining in their production of estrogen, the fat cells can "take up the
slack" of estrogen production to some degree, lessening the effects of
declining estrogen
-
Reduced
physical
activity -
Menopausal women
tend to exercise less than other women, which can lead to
weight gain. Decreased physical activity is not only strongly related
to weight gain but is also related to the loss of fat-free mass and increased
body fat observed in postmenopausal women.
-
Increased
food intake - Eating more
means you'll take in more calories, which are converted to
fat if you don't
burn them for energy.
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Slowing metabolism -
The number of calories you need for energy decreases as your metabolism slows
and the amount of muscle you have decreases. Because
muscle burns more calories than fat, the less muscle you have, the fewer
calories you burn.
-
 Genetics - Genetic factors may play a
role in your weight gain. You might be predisposed to gain weight around your
stomach as you age. That means you may have to work harder to maintain your
figure.
On average, women gain about a
pound a year during the years leading up to menopause.
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For those exceeding their optimal weight, you may
set about making small changes to balance your body's caloric need. To do this,
you can either gradually reduce your caloric intake to match your body's need,
or increase your metabolism. A good way to increase your metabolism is with
regular exercise. Both
aerobic and
weight training exercises can help. Aerobic
exercise burns fat, while weight training can build muscle, which in turn burns
more calories
Currently, the most effective behavioral approach for management of
overweight and obesity is a combination that includes:
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Reduced caloric intake (typically 1,000 to 1,200 kcal/day for women)
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Increased
physical activity (at least 30 min of moderate-intensity
activity on most days of the week)
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Behavioral guidance
Keep a food diary for a week and write down every single mouthful that passes
your lips. You might be amazed at just how much you’re eating without even
realizing it.
Dated 31 December 2012
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