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On asking women what their biggest fears of menopause are, nearly 80% stated they did not want to get "wider". As a Menopause fitness coach I am often asked how it can be either managed, minimized or avoided. First of all; what is happening?
An increase in central obesity is often recognisable in post menopausal women. Armed with knowledge and strategies to help manage, reduce or even prevent this, is crucial to vitality and health in mid life.
Reduced Oestrogen state
The female body has oestrogen receptors in nearly every cell and during the transition from perimenopause to menopause, the levels of hormone oestrogen decline and this significantly affects gut metabolism. In addition, the body is more prone to inflammation and less sensitive to the blood sugar regulator insulin. This means that metabolism slows, cell functions change and the 'calories in calories out' strategy that worked for so long will no longer prevent abdominal weight gain. It is TIME to listen carefully to what the body is telling you.
Inflammation
Contributing to an increase in waist circumference could also be caused by inflammation. It is likely that the gut won't function like it used to when we go through the menopause transition because it becomes more sensitive to certain foods that may cause inflammation. Have you recently experienced bloating, redness in the face, digestion issues after some wine and a pizza? All that gluten, dairy and alcohol - never affected you before but something now feels off? The body is telling you it cannot function like it did when you were 25 and is asking for something different.
Excess Blood Glucose
We need glucose for energy, cognitive function and to regulate our mood. Glucose in the blood triggers insulin release. At healthy levels, insulin allows the body to make energy effectively. However TOO MUCH INSULIN (as a result of consistent high blood sugar levels (i.e. inappropriate consumption) will overload the system and dis regulate energy production. This is known as 'Insulin Resistance.' Excess glucose that is not required for energy, or stored in the liver, will be stored as adipose fat, especially in the mid section, and contribute to weight gain.
Stress and fractured sleep
At this life stage women may also be experiencing additional stress. With that comes the signal for a heightened, chronic stress response and more cortisol is released. Add on fractured sleep, more 'awake' time, perhaps night time nibbling, and an overthinking brain means the body is NOT resting and repairing. Biologically, women are made to rest, nest and digest! Instead, in our modern day environments, we have created a cocktail of:
Excess blood glucose + Excess insulin + Excess cortisol = inflammation = tired = irritable = eat more sugar to cheer yourself up…. Sound familiar?
The body dis regulates, shuts off and thinks it has to protect itself - hello starvation mode, hello weight gain!
What to do?
Now is the TIME to ACCEPT we cannot eat like we were 25. Wine time, sugar time, carb heavy consumption, can no longer be out exercised. Why? Predominantly because of the hormone shift and reduced sensitivity to insulin. It is important, at this time, to work closely with a health professional to:
Track food intake, meal times and food sensitivities
Add protein to meals especially breakfast
Space meals appropriately and have the last meal latest 19:00
Build muscle and strengthen your body
Manage stress the best way you can
Build a healthy wind down and sleep routine
We have a "movement life". We also have a "sugar life". Growing an awareness, through monitoring and tracking, alongside adopting an effective, meaningful exercise programme can help us take control, reduce, or even prevent the fear of getting wider become a reality.
I'd love to hear if getting wider is one of your fears. Or whether you can no longer tolerate certain foods or what are your stresses? If you need a safe space to ask questions or want to book a call then email me here:
Resources:
Sugar, health and happiness. Kirsten Chick
Brain, cognitive, metabolic and gut health. Jenny Burrell
The Hormone repair manual Lara Briden ND