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Menopausal Weight Gain

Menopause marks a significant transition in a woman’s life, typically occurring between the ages of 45 and 55. Alongside various physiological changes, many women experience weight gain during this period.

Understanding the causes and exploring effective treatment options can help manage and mitigate menopausal weight gain.

Causes of Menopausal Weight Gain

  1. Hormonal Changes: The decline in oestrogen levels during menopause slows down metabolism and alters the way the body stores fat, leading to an increase in abdominal fat.
  2. Ageing: As women age, muscle mass decreases and fat mass increases, which can result in a slower metabolism and subsequent weight gain.
  3. Lifestyle Factors: Sedentary lifestyles, lack of regular physical activity, and poor dietary choices can exacerbate weight gain during menopause.
  4. Genetics: Genetic predisposition plays a role in how weight is distributed and gained during menopause.
  5. Insulin Resistance: Menopausal women are at a higher risk of developing insulin resistance, which can lead to weight gain and increase the risk of type-2 diabetes.

Treatment Options for Menopausal Weight Gain

  • Balanced Nutrition: Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and excessive carbohydrate intake.
  • Portion Control: Be mindful of portion sizes and try to avoid overeating, even when consuming healthy foods.
  • Aerobic Activity: Engage in at least 150 minutes of moderate-intensity aerobic activity (20 minutes per day), such as brisk walking, swimming, or cycling, each week.
  • Strength Training: Incorporate resistance exercises two to three times a week to build and maintain muscle mass, which helps boost metabolism.
  • Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and avoid mistaking thirst for hunger.
  • Sleep Hygiene: Ensure adequate and quality sleep, as poor sleep can disrupt hunger-regulating hormones and lead to weight gain.
  • Stress Management: Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises to manage emotional eating and cortisol levels.
  • Hormone Replacement Therapy (HRT): HRT can help alleviate some symptoms of menopause, including weight gain, by balancing hormone levels. Consult a healthcare provider to discuss the risks and benefits.
  • Medications: In some cases, medications such as Metformin, which improves insulin sensitivity, may be prescribed to manage weight gain and associated metabolic issues. There are a range of other medical therapies that might be suitable, which you can discuss with your bariatric physician.
  • Professional Advice: Seek guidance from healthcare professionals, including dietitians, nutritionists, and personal trainers, who can provide personalised plans.
  • Support Groups: Joining support groups for menopausal women can provide emotional support and practical tips for managing weight gain.

Menopausal weight gain is a common and often challenging aspect of the ageing process. By understanding its causes and exploring various treatment options, women can take proactive steps to manage their weight effectively.

Begin your wellness journey with Olika and achieve a healthier, happier you.

Achieving weight loss success requires a balanced approach and consistent lifestyle changes, often accompanied by periods of medical therapy. We are here to guide you on your journey to a healthier you.

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