Experts explain how changes in habits can reduce fat gain at this stage of a woman’s life
The menopause phase is a nuisance for many women, especially with regards to weight gain. During this time, it is normal for them to undergo many bodily changes, including hot flashes, slowed metabolism and aging, one of the main causes of changes in the distribution of fat in the body.
“A consensus is that with age, especially after the age of 40, there is a natural tendency to gain 0.5 kg per year, regardless of the hormonal alteration of menopause, and this happens because with the natural process of As we age, there is a tendency to replace muscle mass with fat and the resulting drop in metabolism, so the number of calories burned per day is lower,” explains Dr. Tassiane Alvarenga, endocrinologist and metabolist of SBEM (Brazilian Society of Endocrinology and Metabology).
In this sense, Dr. Igor Padovesi, gynecologist and member of the North American Menopause Society, adds: “The simple fact of aging predisposes to weight gain for a few reasons: slower metabolism, more time in front of screens and less movement, insomnia , drugs that can lead to weight gain and stress.”
Despite this, both agree that scientific evidence already shows that menopause accentuates this process and leads to an increase in abdominal waistline and weight gain, which underlines the need for specific care for women who face this stage of their life. life.
How does weight gain occur during menopause?
It all starts with a decrease in estrogen in the body, which is a hormone essential in female metabolism. Dr. Tassiane Alvarenga explains that it works on muscle, liver, insulin-producing pancreatic cells and adipose (fat) tissue, where it works to prevent fat accumulation and inflammation.
“The alteration of this metabolic balance leads to an increase in the deposition of abdominal fat and weight gain in the form of visceral fat, which is bad fat, correlated to a greater risk of heart disease,” specifies the endocrinologist.
This imbalance, according to Dr. Igor Padovesi, causes an increase in the hunger hormone (ghrelin) and a decrease in the satiety hormone (leptin). “That is, during this period, women are more inclined to eat more and spend less,” notes the gynecologist.
Interference of overweight in health
Although hormone replacement was rated by doctors as neutral in the weight gain, specialists do not fail to warn of the harmful effects of being overweight at this point in a woman’s life. “It has been shown that women diagnosed with obesity (with a body mass index greater than 30 kg/m2) may experience worsening of typical menopausal symptoms,” says Dr. Tassiane Alvarenga.
The doctor also adds that the condition contributes to a worsening quality of life and a higher risk of developing cardiovascular disease, which Dr. Igor Padovesi agrees: “The higher the BMI, the higher the incidence of ‘hot flashes’ and, consequently, the worse the quality of sleep and of life in general”.
Influence of slow metabolism
As if the metabolic imbalance weren’t enough, there is still a slower metabolism, which means that a woman’s body has a harder time expending energy and more tendency to accumulate it. Dr. Tassiane Alvarenga cites the result of a study by University of Oxford which compared women aged 35 to 45 with women aged 55 to 65: those in the second group had a lower rate of energy expenditure.
Benefits of hormone therapy
Despite the factors that promote weight gain in menopause, doctors announce that the good news is that the hormone therapy option has no direct interference in weight gain. “On the contrary: improving the life quality with hormone therapy there is an improvement in the distribution of body fat and the woman becomes more physically active”, says Dr. Igor Padovesi.
The gynecologist also believes that the risks and benefits of hormone therapy should always be seriously analyzed, in order to obtain the maximum benefit with the least risk. “A new study of more than 1,000 postmenopausal women, ages 50 to 80, found that those on hormone therapy had significantly lower levels of belly fat.”
Ways to lose weight during menopause
Physical activity is the first and most important banner defended by specialists. “If there is an antidote to this problem, one of the main ingredients is the practice of physical activity,” emphasizes Dr. Tassiane Alvarenga, showing the direct benefits of physical practices, such as the reduction of the body mass index, the reduction of cardiovascular risk, diabetes, hypertension and dyslipidemia.
The endocrinologist also asks to focus on nutrition education, which can be another pillar in the fight against obesity, adding fruits, vegetables, whole grains, lean meats, nuts and chestnuts into your daily food. To complete, it also indicates a good night’s sleep. The doctor. Igor Padovesi, in turn, reinforces the need for a healthy lifestyle, adding stress management, the search for good social ties and treatment with alcoholic beverages and smoking.
Demystifying the menopause
To normalize signs, symptoms, and even talk about menopause, Drs. Igor Padovesi and Tassiane Alvarenga have teamed up to develop a documentary series, available on YouTube, in which they demystify menopause.
The series “Menopause with Science” addresses in 5 episodes what this problem is, the physical and emotional effects that women feel at this stage of life and the forms of treatment that can relieve symptoms and ensure quality of life. Watch the trailer below:
By Michelly Souza
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
