Weight Gain in Perimenopause
Written by: Sarah Moloney
Did you know that weight gain can be a symptom of perimenopause? As we approach the menopause, we may notice that our clothes don’t seem to fit us the same way – particularly around the abdomen. The reason behind this can be hormonal shifts that occur during perimenopause, but there may be other factors involved.
Body weight is influenced by several factors – environment, genetics, age, sex, and levels of circulating sex hormones play their part in controlling our metabolism and body fat distribution. Rather than naming willpower the culprit, it is likely a combination of these factors that contribute to an individual’s susceptibility to weight gain.
When considering the role of perimenopause in weight gain, we must consider the symptoms we experience because of these hormonal shifts such as declining oestrogen which can lead to the following:
— Decrease in muscle mass, strength and bone mass which can lead to increased body fat.
— We may feel hungrier, increasing our food intake above ‘our normal’.
— Disrupted sleep patterns can create a major lack of energy leaving us with zero motivation for exercise and an increase in sugar-cravings.
— Poor sleep also affects our decision making when it comes to nutrition, our exhausted bodies and minds crave fast, high calorie convenient foods, take-away anyone?
— Joint pain, bloating, irregular bleeding, and headaches might leave us feeling too sick and sore to go for our regular walks, runs or gym sessions.
— Anxiety can affect our mood and body image and perhaps reaching for excess food or alcohol for comfort and stress relief.
If all of that wasn’t enough to contend with, this time in our lives can coincide with enormous pressures from families, partners, or career responsibilities. Aging in general can also lead to weight gain due to a loss in muscle mass and a slowing down of our metabolisms. With all the additional stress this time in our lives brings, it can be too easy to let go of our healthy eating and exercise habits.
Why do we worry about weight gain? Aside from societal pressure that leads us to believe that weight gain is to be avoided at all costs, there are some health concerns to be aware of. Obesity, combined with genetics, a sedentary lifestyle and poor nutrition habits can contribute to the development of chronic health conditions such as heart disease, diabetes, and some cancers. The risk of developing depression and anxiety may be amplified by obesity. Women, and those assigned female at birth, can be particularly prone to weight gain.
Thankfully, there are lifestyle strategies which can really help. Over the coming months, join us while we dive deeper into nutrition, exercise and lifestyle interventions that you can incorporate into your life to help you cope with perimenopausal weight gain.