A Healthy Approach to Menopause Weight Gain

One of the most disturbing and unhealthy changes associated with menopause is weight gain. While it is true that women are prone to gaining weight as they age and throughout the transition through menopause, putting on pounds is far from inevitable. A proactive, sensible approach to diet and exercise can help women maintain or regain a healthy weight. Even better, a healthy diet staying or becoming physically fit can have the added benefit of reducing or alleviating many of the symptoms associated with menopause, as well as reducing the risk of cardiovascular disease and osteoporosis.

Why Menopause Weight Gain?

As women age, there is a natural decline in metabolic rate. Loss of muscle tissue in combination with a propensity to gain fat more easily can result in weight gain even with no significant increase in caloric intake.
Declining levels of estrogen may also play a role in menopause weight gain. Studies indicate that the female reproductive hormone estrogen produced and regulated by the ovaries during the monthly menstrual cycle may also contribute to fat storage patterns. Studies indicate that a lack of estrogen is associated with weight gain, although exactly what the relationship is or why it occurs is unclear.

HRT and Weight Gain

Although many women believe Hormone Replacement Therapy is directly responsible for menopause weight gain, there is no evidence to support this belief. Hormone Therapy may result in breast enlargement or development and can cause minor bloating at the start of treatment, but these are temporary side effects that are commonly relieved as appropriate doses of hormones are determined.

Modify Behaviors to Manage Weight Gain

Lifestyle choices directly influence weight gain and menopause and are an important factor many women overlook. Preventing added pounds from creeping up during the transition to mid-life is a matter of making a commitment to nutritious easting combined with physical fitness. Women have many options for achieving these two goals, including:

• Eating a low-fat, high-fiber, mainly vegetarian diet


• Exercising aerobically for at least 30 minutes a minimum of three times per week


• Adding strength training to exercise routines to build muscle tissue


• Avoiding "crash" diets


• Consulting with a dietician and/or physician regarding diet and exercise during menopause

Ideally women will take steps toward a healthier lifestyle prior to the onset of perimenopause, but adopting a more nutritious diet and becoming physically fit is beneficial at any age. The changes women experience during menopause don’t all have to be negative. Deciding to make the very most of what can be the best years to come is the key to maintaining a healthy weight and remaining physically fit for a lifetime.