Today we’re talking menopause. Specifically: is it normal to put on weight during the Peri Menopause phase?
Well, yes and no.
It’s true that during this phase, we see our hormones conspiring to make it harder to keep lean and to maintain muscle mass. The primary reason is hormonal changes, particularly a decline in oestrogen. Oestrogen plays a crucial role in regulating metabolism, fat distribution, and appetite. And as levels decline it makes it easier to gain weight, especially around the abdomen.
However, the same can be said for aging generally. As we age, we lose muscle mass. For women, the decline starts after 30 when we start to atrophy muscle (that is, lose muscle mass) at a rate of 3-5% per decade. And as we age, also tend to put on more fat. And slow down and become less active.
But just because it’s common, doesn’t mean that it’s normal. Or that we should accept it.
Because with a few tweaks there is no reason to expect that menopause or aging generally should mean a decline.
Fun fact: it has been proven that if you expect ageing to mean decline, you will decline. The truth is that our expectations and mindset will significantly shape our experience. Several studies demonstrate this.
For example, in a study over 38 years, researchers from Yale University found that people who held negative stereotypes about aging had a 30% greater decline in memory as they aged, compared to persons who did not. That’s huge. It shows how the power of our prevailing thoughts about age impacts our personal experience of aging.
Not only that, but older individuals who are pessimistic about aging, who see it as a time of mental and physical decline, have higher levels of arthritis, heart disease and hearing loss, than those who don’t. Generally speaking, older adults who hold negative beliefs about aging have worse health outcomes across the board.
In a similar sense research shows that socio-cultural differences may influence women’s experience of the menopause:
“In societies where age is more revered and the older woman is the wiser and better woman, menopausal symptoms are significantly less bothersome,” says lead study author Dr. Mary Jane Minkin, a professor in obstetrics, gynecology and reproductive health at Yale Medical School.
“Where older is not better, many women equate menopause with old age, and symptoms can be much more devastating.”
So it may be common to put on weight during the perimenopause or menopause phase. And it may be common to lose strength and fitness as we age generally. But it doesn’t mean it has to be this way. It isn’t inevitable.
You can prevent this from happening by paying attention to fostering good health-protecting habits such as:
[All together now – regular readers will know this!]
How to avoid weight gain in Peri Menopause
- Exercise regularly! (With particular focus on lifting heavy weights)
- Move more!
- Prioritise sleep!
- Eat good food, especially plenty of protein and veg!
- I’m gonna throw a new one in! Make sure you’re experiencing daily joy in your life. Be it through family, friends, walks in nature, petting a faithful pet (seriously this is sooo good for the soul!), working on something that you’re passionate about, doing something you enjoy…
It’s never too late to start. And your future self will thank you for getting started, whether you do this at 40 or 50 or 60. Every workout you complete will add longevity to your life.
But it’s important to remember that each woman’s experience during perimenopause is unique. Some of you may notice weight gain is a prominent symptom, while others may experience different challenges or none at all.
But remember that adopting a healthy lifestyle can have a massive impact on your experience during this this stage of life.
