Midlife Weight Gain Myth: An MD's Take

Many women believe that gaining weight during menopause is inevitable, likely due to the data suggesting that almost two-thirds of women are overweight or obese by age 50, a percentage that continues to rise for women in their 60s.

If you are approaching menopause, you might worry about losing control over your weight and body. If you have already gained weight during menopause, you might blame it for the changes in your midsection. You might feel like a victim and believe that losing weight is impossible.

As a board-certified OB/GYN and functional medicine specialist, I can tell you that this is not true.

Research clearly shows that menopause is not responsible for midlife weight gain.

An Australian study published in the journal *Climacteric* examined weight gain in relation to menopausal status and found no significant difference in weight gain as women progressed through menopause.

Many studies that attribute weight gain to menopause do not consider lifestyle factors. If they did, they would see that older women often exercise less, consume more alcohol, and eat less healthy diets—all factors that contribute to weight gain.

The truth is that women tend to gain weight with age, regardless of their menopausal status. This is positive news because it means that weight gain is within our control. We simply need to address the factors that contribute to it.

Changing your diet and increasing physical activity are important for weight loss, but they are not the only factors.

Excess fat is a symptom of a deeper issue, not the problem itself.

Focusing solely on calorie intake and output is like repeatedly cleaning up a water puddle without addressing the source. You need to find the leak, whether it's a leaky sink, overflowing tub, or another issue.

Similarly, focusing only on diet and exercise for weight loss sets you up for failure.

Fat serves a purpose as an energy storage tank. To maintain a healthy weight, you need to understand why your body is storing fat instead of burning it. Hormonal imbalances, poor diet quality, and feelings of uncertainty can trigger fat storage.

Let's examine each of these factors in detail:

The seven main metabolic hormones – insulin, thyroid, cortisol, DHEA, estrogen, progesterone, and testosterone – control when the body burns fat for energy and when it stores it. All seven hormones must be balanced for proper fat storage signaling.

Your thyroid is a crucial factor in weight management. Thyroid hormones regulate how fast your body burns fuel. Low levels can lead to fat retention, while high levels can cause unexpected weight loss.

Insulin's primary role is to convert sugar into energy. It either uses this energy immediately or stores it for later. Excess sugar in your diet gets stored as fat. You can address this by reducing sugar intake (including simple carbohydrates and processed sugars) or increasing energy expenditure.

Cortisol, DHEA, and sex hormones are produced in the adrenal glands. These glands respond to stress, triggering the "fight or flight" response. In emergencies, stress provides an energy surge. However, after the stressful situation ends, you might feel tired, hungry, and even more stressed, leading to cravings for quick fixes like sugary snacks or carbohydrates.

Estrogen, progesterone, and testosterone are secondary hormones compared to insulin and cortisol. When the body's hormones are imbalanced, these secondary hormones are affected. Low estrogen can impact mood, low progesterone can lead to heavy periods and increased appetite, and low testosterone can increase fat retention and weight gain.

Understanding what your body signals can be challenging, but balanced hormones are essential for healthy weight. Analyze your eating habits, mood, stress levels, and sex life for clues about potential hormone imbalances.

Hormone balancing strategies vary for each individual. Some imbalances are noticeable, while others require blood tests and medication. If you suspect an issue, consult your doctor.

Nutrients are vital for energy production, mood regulation, fat burning, and muscle building. What happens if we lack sufficient nutrients in our diet?

A lack of essential vitamins and minerals slows down metabolism, resulting in lower energy levels, mood swings, increased fat storage, and reduced muscle mass.

A balanced diet rich in whole foods, including grass-fed proteins, healthy fats, and complex carbohydrates, is the key to addressing this. Choosing nutrient-dense meals over processed snacks provides the body with essential nutrients for energy, well-being, and fitness.

Furthermore, addressing mental health is crucial for overall well-being. Energetic imbalance can stem from various factors, such as relationship dissatisfaction or job dissatisfaction, disrupting the equilibrium between mind, body, and soul.

The only way to tackle energetic imbalance is through introspection.

Meditation and breathing techniques offer the necessary solitude for this inner work. Achieving balance in mind and soul is a challenging journey. The solution is unique for each individual, but seeking external support can provide the necessary impetus to regain balance.

Instead of attributing midsection weight gain solely to menopause, we should delve into the underlying causes. While solutions may differ, these factors provide a starting point.

The myth of the menopausal midsection stems from an incomplete understanding. Diet and exercise are merely parts of the solution.

Learning to manage your weight can be achieved by understanding your body's cues. Hormonal imbalances, nutritional deficiencies, and energy levels all have distinct signs and specific solutions. Addressing these factors can help you challenge the notion that weight gain is inevitable with age.