Unveiling the Connection Between Menopause and Weight Gain

Season 9 of the podcast "Chasing Life with Dr. Sanjay Gupta" focuses on the connection between body weight and health. The episodes cover various topics such as the challenges of losing weight, the latest weight loss medications, and tips on discussing weight with children. Listen to the podcast here.

Menopause and weight gain are often linked together.

Dr. Monica Christmas, who leads the menopause program at University of Chicago Medicine, often hears complaints about sudden weight gain after a good night's sleep. She shared with CNN's Dr. Sanjay Gupta on a podcast that this issue is not exclusive to her patients. In fact, she noticed the same trend among her own family members and people in the same age group.

Women tend to gain around 1½ pounds per year in their 40s and 50s. This weight gain often accumulates in the midsection, which can lead to metabolic issues such as high blood pressure, high blood sugar, and high cholesterol. These factors can increase the risk of cardiovascular disease.

Is menopause really the cause of women's weight gain in midlife? Like many health issues, it's not so simple. According to Christmas, discussing weight gain during menopause also means addressing another factor: aging. She emphasized that menopause and aging are closely linked.

“Aging in general is associated with weight gain, more so because of lifestyle changes: being more sedentary, not as active as we once were,” Christmas said.

Many women gain weight around menopause. Staying active can help mitigate unwanted changes.

Many women gain weight around menopause. Staying active can help mitigate unwanted changes.

JLco/Julia Amaral/iStockphoto/Getty Images

She mentioned that changes in life circumstances, such as increased work and parenting responsibilities, gradually lead to a lack of time for leisure activities that used to keep us active. As a result, many people start to realize that they have neglected these important pursuits.

Another factor that plays a role in weight gain as we age is the slowing down of our metabolism. According to her, research has shown that metabolism tends to remain stable from the ages of 20 to 60, but then starts to decrease.

It is not all doom and gloom, according to Christmas. "Not everyone experiences weight gain; those who are highly active, consistent with exercise, and mindful of their diet may see only a small difference."

So, how can you prevent middle-age spread? Christmas shares these five helpful tips.

Pouring cola water into the glass. Cola in summer. Cola soda. Cola at the party.

Pouring cola water into the glass. Cola in summer. Cola soda. Cola at the party.

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Your body, your temple

Christmas thinks of your diet like your bank account: Be careful with what you eat and how you use your calories.

In an email, she shared, "I'm known as a 'food snob' among my friends and family. I avoid foods that can last for years in a vending machine and still be called fresh."

Christmas also recommends a balanced approach to eating, advising against consuming too much meat. She quotes Michael Pollan's famous words: "Eat real food, not too much, and mostly plants." According to her, those who seem to defy aging are often vegetarians or follow a plant-based diet. To feel younger, she suggests focusing on a diet rich in anti-inflammatory foods, like those in the Mediterranean diet, and avoiding processed foods high in sodium, sugar, and trans fats.

However, this doesn't mean you can't enjoy a treat occasionally. Christmas suggests that if you indulge in something indulgent, try to balance it out by eating lighter later on.

Exercise particularly reduced risk of death for women, according to the data.

Exercise particularly reduced risk of death for women, according to the data.

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Make physical activity a way of life

Regular exercise is essential for staying at a healthy weight and preventing muscle loss that can occur as we age, which can increase the risk of disability in older adults. According to Christmas, the saying "use it or lose it" is especially accurate during the menopause transition.

"What we are losing includes our muscle tone, flat tummy, and trim waistline," she mentioned, stopping herself from getting too down. Health experts suggest aiming for 150 minutes of moderate-intensity physical activity each week, along with two days of muscle-strengthening exercises.

When asked about the best type of exercise, she always responds the same way: "the one that you enjoy doing." Personally, she enjoys a mix of walking, yoga, and Pilates. However, there are endless options to choose from such as hip-hop aerobics, spin class, biking, hiking, tennis, swimming, step class, Jazzercise, line dancing, boxing, pole dancing, weightlifting, and barre. The key is to be intentional, find something you like, bring a friend along, and make it a regular habit.

Put a cork in it

Limit alcohol or avoid it altogether.

"Alcohol not only adds extra calories but can also interfere with our sleep, worsen depression, and lower our inhibitions," Christmas explained. "Many people tend to consume more food, often unhealthy options, while drinking alcohol."

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Heed the siren song of Hypnos

Make sure to prioritize getting enough sleep. Research has found that not getting sufficient sleep can lead to weight gain. When you don't get enough rest, you may find yourself snacking more and reaching for unhealthy, high-calorie foods that we should try to avoid.

Practice self-care and self-love

Menopause is a natural phase of life that may be associated with bothersome symptoms including weight gain — but don’t let that extinguish your joy.

"It's crucial to prioritize regular exercise and a healthy diet, but don't forget to also make time for self-care," Christmas emphasized. "During the menopause transition, some individuals may feel overwhelmed. It's essential to engage in activities that bring joy and peace to maintain overall well-being."

According to Christmas, feelings of sadness, irritability, increased anxiety, and decreased motivation are common during menopause. "Seeking support from a mental health professional and, if necessary, considering medical treatment can be beneficial, especially if depression is impacting eating habits or physical activity," she advised.

We hope these five tips will assist you in navigating the years around menopause with more ease. Click here to listen to the full episode. Don't forget to tune in next week on the “Chasing Life” podcast as we delve into the topic of obesity being classified as a “disease.”

This report includes contributions from CNN’s Eryn Mathewson.

Editor's P/S:

The article highlights the complex interplay between menopause, aging, and weight gain, which is often overlooked in conversations about women's health. It sheds light on the fact that weight gain during menopause is not solely attributable to hormonal changes but is influenced by a combination of factors, including lifestyle changes and a slowing metabolism. Dr. Monica Christmas's insights offer a comprehensive approach to managing weight during this transitional period, emphasizing the importance of a balanced diet, regular exercise, and prioritizing self-care.

Additionally, the article acknowledges the emotional and mental health challenges that can accompany menopause, encouraging women to seek support when necessary. The article emphasizes a holistic approach to well-being, recognizing that addressing both physical and mental health concerns is essential for maintaining overall health and quality of life during the menopause transition.