Navigating Menopause: Why Weight Gain Happens and Practical Tips to Manage It

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Menopause is a major transition that brings more than just hormonal shifts—it can impact many parts of a woman’s body and lifestyle, sometimes leading to weight gain. This isn’t just due to one factor but often a combination of changes in hormones, stress, sleep, and activity levels. Here’s a look at why weight gain can occur during peri and post-menopause and some practical things you can do about it.

1. Oestrogen Levels

This can lead to fat storage, especially around the belly, and increase cravings.

During perimenopause, oestrogen levels start to decline, but it’s not always a smooth process. Fluctuating levels of oestrogen and progesterone can lead to “oestrogen dominance,” where the body has more oestrogen than it needs and struggles to clear it. This can lead to fat storage, especially around the belly, and increase cravings.

Try this: Reach out to a healthcare provider about hormone therapy or natural options, like phytoestrogen-rich foods, that may help balance hormones.

2. Liver Function

Menopause changes how the liver functions. Without oestrogen's protective effect, the liver's ability to break down fat, process hormones, and detoxify the body can slow down, leading to fatigue, weight gain, and a 2.4x higher risk of non-alcoholic fatty liver disease.

Try this: Support liver health with small lifestyle changes—stay hydrated, eat balanced meals with less saturated fat, reduce alcohol intake, and consider liver-supportive herbs like milk thistle (with guidance from a health professional).

3. Higher Stress Levels

Midlife is often a time of peak responsibilities, with work and family pressures. This adds to the stress of the menopause transition, increasing cortisol levels, which can lead to weight gain around the middle.

Try this: Set realistic limits and prioritise self-care. Try to simplify where you can, build in time for fun, and seek medical or emotional support if needed. Also, reduce exposure to environmental stressors like processed foods, pesticides and plastics when possible.

Lower oestrogen can lead to sleep issues, and poor sleep can quickly add up to extra weight because poor sleep affects your insulin and cortisol levels.

4. Sleep Struggles

Lower oestrogen can lead to sleep issues, and poor sleep can quickly add up to extra weight because poor sleep affects your insulin and cortisol levels. The Nurse’s Health Study that followed 68,183 women found that women who sleep five hours per night gain 1.14kg compared with women who sleep more than 6 hours.

Try this: The 10-3-2-1-0 sleep method can be a game-changer. Ten hours before bed, cut out caffeine; three hours before, avoid eating and vigorous exercise; two hours before, limit screen time; and one hour before bed, dim the lights. Wake up at the same time every day to help set a healthy rhythm.

5. Feeling Exhausted and Unmotivated

With so many changes, it’s natural to feel drained, and low energy can make it hard to eat well and stay active.

With so many changes, it’s natural to feel drained, and low energy can make it hard to eat well and stay active. Finding ways to boost your energy is key to feeling good and making healthy choices.

Try this: Give yourself permission to rest, but also explore exercises that match your energy, like a beach walk instead of an intense gym session. Planning meals ahead and keeping healthy options on hand can make a difference.

6. Muscle Loss

The decline in oestrogen can lead to muscle loss (sarcopenia), which slows down metabolism since muscle burns calories even at rest. Fatigue and joint pain can make physical activity feel daunting, too.

Try this: Find enjoyable, low-impact activities like hiking, cycling, or bodyweight exercises to build strength without overtaxing your joints. Look at ways to lower inflammation so you can reduce joint pain and therefore, remove a barrier to exercise. Consulting with an exercise specialist can help you find safe, effective ways to stay active.

7. Low Vitamin D Levels

With lower oestrogen, vitamin D levels may also dip, which can contribute to fat storage and impact bone and muscle health, sleep quality, and mood.

Try this: Boost vitamin D with foods like fatty fish, eggs, and time in the sunlight. A multivitamin or D3 supplement may also help—consider getting your levels checked to see if supplementation is needed.

Summary

Menopause may bring challenges, but understanding these shifts can empower you to take steps toward better health. From managing stress to supporting liver health and staying active, there are many ways to navigate this transition.

At Sage Women’s Health, we’re dedicated to helping women through menopause with support for weight management, sleep, and balanced living. Contact us if you need support with weight management through the menopause transition.

References/Citations

Jaroenlapnopparat, A., Aunchalee, M., Charoenngam, N., et al. (2023) 'Menopause is associated with increased prevalence of nonalcoholic fatty liver disease: a systematic review and meta-analysis', Menopause. Available at: https://www.medcentral.com/endocrinology/hormones/with-menopause-women-at-significantly-higher-risk-of-developing-nafld (Accessed: 12 November 2024).

Knutson, K.L., Spiegel, K., Penev, P. and Van Cauter, E. (2006) 'The metabolic consequences of sleep deprivation', Sleep, 29(5), pp. 579-584. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3496783/ (Accessed: 12 November 2024).

Mannes, A (2023) 'How to increase energy, lose weight, and clear brain fog', SAGE Women's Health. Available at: https://www.sagewomenshealth.com/menopause/weight-gain-loss/how-to-increase-energy-lose-weight-and-clear-brain-fog (Accessed: 12 November 2024).

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