What Is Menopause And Why Does It Cause Weight Gain?

​The menopausal transition can be a difficult time in a woman’s life. There are often so many changes happening at once in the body and in life which cause an increase in stress and unwanted side effects. As a woman in postmenopause, I understand what it’s like to go through these changes and to try to navigate through the confusion and difficulties that come along with them. But part of the problem is, a lot of women don’t actually understand what menopause really means because it’s not talked about enough.

The truth is, there are 3 stages of menopause: perimenopause, menopause and postmenopause. Menopause (the middle stage) is really just one point in time defined as 12 months after your last period. Once you are in postmenopause, you are there for life. It would be great if that was it and all the symptoms went away but unfortunately, many women experience the same symptoms they experienced in perimenopause for years after.

Now, let's delve into a clearer understanding of these stages.

What Is Perimenopause?

Perimenopause is the lead-up to the big menopause moment. It can last for a few months or even up to a whopping ten years. On average, it's about 3-4 years of navigating this hormonal roller coaster, and it usually begins between ages 45 and 55. Now, here's the deal: everyone's ride is a bit different, and sometimes it's tricky to figure out what's going on but experts generally agree that the first sign is irregular periods.

In perimenopause, your hormones —think estrogen, progesterone, and testosterone— are fluctuating greatly. These hormones are what’s causing all the symptoms. And yeah, they're all heading toward the decline, but it's a bit of a zigzag process, not a straight drop which can play a big role in why perimenopause symptoms vary so widely.

Some symptoms of perimenopause include:

• Changes in your menstrual cycle
• Hot flashes
• Sleep disturbances
• Increased belly fat
• Aches and pains
• Poor bladder control
• Vaginal dryness and painful sex
• Mood changes
• Headaches
• Trouble concentrating

This is unfortunately only a short list of the potential symptoms as there can be many more. This is why it’s so important to communicate what you’re experiencing with your doctor so you can be sure this is the stage you are in and you can find out what to do to relieve these symptoms.

What Is Menopause?

Menopause is literally just one point in time occurring 12 months after your last period. It’s often easier to just say you’re in menopause and lump all the stages together, but it’s important to understand that this is just one moment. Because it’s marked by this one moment, you’ll want to continue using birth control up until your period officially ends after one year.

What Is PostMenopause?

Once you’re in postmenopause, you are there for the rest of your life. Although symptoms of perimenopause will dissipate, it’s common for women to experience them for years to come, making it difficult to cope with.

It’s also important to note that women also become more susceptible to heart disease and osteoporosis at this time so it’s crucial to maintain a healthy lifestyle which includes healthy eating, regular exercise and strength training, staying active and practicing regular healthy habits on a daily basis.

Why Is It Easier to Gain Weight In Menopause?

Menopausal changes begin when the ovaries start to atrophy, leading to a decline in estrogen and progesterone production. These hormonal shifts can set the stage for consistent weight gain, with women in midlife typically adding an average of one pound per year. The transformation isn't just about numbers on the scale; it involves shifts in fat distribution, alterations in body composition, and the common struggle with belly fat during menopause. A key player in this weight gain challenge is the absence of estrogen, leaving us more susceptible to elevated cortisol levels—the notorious stress hormone—which can significantly contribute to unmanaged weight gain.

Beyond the physical changes, the symptoms triggered by hormonal shifts can complicate efforts to maintain a healthy lifestyle. For example, constant fatigue and low mood can throw a wrench into meal preparation and workout routines. Who wants to cook healthy meals every night and hop on the treadmill or pick up the dumbbells when they feel exhausted and are running on little to no sleep?

Along with that, the frustration of not seeing expected weight loss results may lead to discouragement and the temptation to give up. The toll on your mindset, coupled with the ongoing stress of not witnessing positive changes, can be as detrimental as the hormonal side effects themselves.

But here's the reassuring part: it's not a hopeless situation. There's room for optimism, I assure you. The key lies in adapting to these changes and making tailored adjustments that align with your body's current needs. It's about empowering yourself to navigate this phase with resilience and purpose and of course, the proper tools, guidance and education.

Tips to Manage Menopausal Weight Gain:

• Focus on eating enough protein throughout the day
• Walk regularly and make sure you get in enough non-exercise movement
• Strength train at least 2-4 times per week
• Don’t over-stress your body with too much cardio
• Engage in stress reducing hobbies
• Start meditating daily to reduce stress
• Find fun physical activities to do with friends and family
• Talk to your doctor about potential treatments
• Find a coach who specializes in working with women in menopause