You’re not imagining it. Once women hit menopause, it really is harder to lose weight and keep it off.
“In menopause, the ovaries produce less estrogen,” explains gynecologist Laila Shehadeh, D.O., a gynecologist at Henry Ford Health. “Estrogen helps control body weight. With a lack of estrogen, we tend to eat more and be less physically active, and that lowers your metabolic rate.”
While there may be other factors behind your weight gain such as lifestyle changes due to changing work responsibilities or family commitments, research shows that a decreased level of estrogen does change your body composition and fat distribution.
How Estrogen Relates To Your Weight
With less estrogen, your body burns fewer calories—even if your diet stays the same. Those extra calories have a tendency to wind up as deposits of fat in your belly. The fat deposits in your belly can set the stage for a number of serious health issues.
“We really have a problem with obesity in America in general,” Dr. Shehadeh notes. “In fact, 30% of women from ages 50 to 62 have obesity. Given that the average age of menopause for women in the United States is 51, we can see the clear link between a decrease in estrogen and weight gain. Not to mention that obesity can make women vulnerable to heart disease, diabetes, insulin resistance, stroke and even cancer. Uterine and breast cancer have also both been linked to weight gain.”
The Link Between Fat Cells And Cancer In Women
After menopause, a woman’s primary source for estrogen becomes her body fat.
“Fat cells convert into weak estrogen, and in women, that weak estrogen targets breast cancer and uterine tissue,” explains Dr. Shehadeh. “If a woman is obese, the estrogen constantly stimulates cells in the breast and uterus, continually building up the tissue there. That multiple proliferation of the lining becomes cancer.”
Combating Stubborn Belly Fat
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While excess weight is never a good thing, belly fat can be particularly problematic. Belly fat is one herald of metabolic syndrome — a cluster of serious health problems that also include increased blood pressure, high blood sugar and abnormal cholesterol levels, all of which increase the risk of heart disease, stroke and diabetes.
Excess fat can also worsen menopausal symptoms, making hot flashes, night sweats, insomnia, headaches, mood swings and forgetfulness more severe.
The best way to handle body changes during menopause? Make small changes to your routine to help create a difference.
“Eat less, work out more,” advises Dr. Shehadeh. “The change doesn’t have to be dramatic,” Dr. Shehadeh says. “High-impact cardio (running, jumping rope or jumping jacks) is what helps you burn fat.”
The Centers for Disease Control and Prevention (CDC) recommends that adults should get at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity activity each week.
Dr. Shehadeh notes there are added benefits of increasing your exercise, beyond just weight loss.
“You create endorphins, and that helps you get rid of the anxiety and depression that can happen in menopause. Also, with high-impact cardio exercise, that movement and that pounding of your feet helps you create good bones. You’re lowering your risk of osteoporosis, heart disease and heart attack. We all have decreases in our hormones, and with that our muscle mass will decrease, but remember, you’re not fighting a losing battle. You just have to work harder.”
For patients that don’t exercise regularly, start slow.
“I would never tell somebody to suddenly start working out five days a week, but you do have to start,” Dr. Shehadeh urges. “Take baby steps. And always talk with your doctor about beginning an exercise program.”
“Diet is also very important,” adds Dr. Shehadeh. “You want to eat plenty of fruits and vegetables, and fewer fats.”
Talk With Your Gynecologist About Health Changes
A visit to the gynecologist is about more than just a pap smear, Dr. Shehadeh emphasizes. You may need a pap smear to screen for cancer every three years, but that doesn’t mean we don’t want see you every year to do a breast exam, make sure your bone density is up to date, discuss cancer risks and talk about menopause. There’s a lot to discuss — should you be taking calcium or vitamin D3? How is your vaginal health, bladder health, general health?
“Just the weight gain alone can make women in menopause feel depressed, and it helps to have a physician tell you that you fall into the norm. That’s all you need to hear sometimes. A validation of your concerns can be enough to get us motivated to go out there and keep trying.”
Reviewed by Dr. Laila Shehadeh, an obstetrician and gynecologist who sees patients at Henry Ford Women’s Health in Warren.
