Why women over 40 are seeing their weight creep up and what to do about it now!
It's common for women over 40 to notice a gradual increase in weight. Several factors contribute to this including for some, the start of perimenopause. Perimenopause is the years leading up to menopause that can bring about hormonal fluctuations that affect weight. Weight gain during perimenopause is a common experience for many women, and it is often influenced by a combination of hormonal, metabolic, and lifestyle factors.
The two key hormones that we are going to look at in this article is oestrogen and progesterone and how the changes in the levels of these during perimenopause and menopause will impact different areas of the body.
During perimenopause oestrogen can be quite erratic and fluctuate. Although many people talk about the gradual decline of oestrogen, this is often not the case. Fluctuations can trigger symptoms such as heavy periods, breast pain and irritable moods. As the levels drop this is when the low mood symptoms can drop in and night sweats are linked with the quick change in these hormones.
Progesterone is the hormone that you make after ovulation. If you are not ovulating, even before perimenopause, then you will have lower levels of progesterone and it is a key hormone for maintaining pregnancies. Progesterone is a calming influence on your body and promotes sleep and reduces anxiety, both problems that can arise once we lose this hormone. In perimenopause you will stop ovulating and lose progesterone altogether. Menopause is classed as 2 years without a cycle so progesterone will be lost before you reach menopause.
Let’s look at some of the factors that are triggered by the changes in these hormones.
1. Weight Gain – Struggles with Weight Loss
Declining Oestrogen Levels: As oestrogen levels drop, the body starts to store more fat, especially around the abdomen. This change in fat distribution is linked to a shift toward more visceral fat, which is harder to lose and associated with health risks. During perimenopause, fluctuations in oestrogen and progesterone can increase appetite and cravings, making it easier to over-eat.
Having said that perimenopause is the perfect window of opportunity to address any weight loss or health concerns. Weight loss post menopause is much harder and this perimenopausal window is a great opportunity to address any imbalances in the body. Small problems at this stage can amplify into much larger problems post menopause so addressing these will not only minimise symptoms but make that final transition to menopause easier too.
2. Inflammation
Inflammation can play a significant role in weight gain and make it harder to lose weight. Chronic, low-grade inflammation disrupts the body’s natural balance, impacting metabolism, fat storage, and overall health.Changes in oestrogen levels can spark inflammation that can worsen both insulin resistance but also menopausal weight gain. Chronic inflammation interferes with hormones that regulate hunger and satiety, like leptin and ghrelin. Inflammation triggers the release of cytokines, molecules that promote fat accumulation, particularly visceral fat (fat around internal organs). Visceral fat itself is pro-inflammatory, creating a vicious cycle of more inflammation and fat storage.
Inflammation can impair the function of mitochondria (the energy powerhouses of cells), reducing metabolic efficiency and slowing calorie burn. Inflammatory markers like C-reactive protein (CRP) and cytokines interfere with insulin signalling, leading to insulin resistance. This causes the body to store more fat and increases cravings for sugary, high-carb foods.
3. Insulin Resistance
During perimenopause, many women experience weight gain that can be partially attributed to insulin resistance, a condition where the body’s cells don’t respond effectively to insulin.
What is Insulin Resistance?
Insulin is a hormone produced by the pancreas that helps regulate blood sugar (glucose) levels by allowing glucose to enter cells for energy. When insulin resistance occurs, cells become less responsive to insulin, leading to higher blood sugar levels. To compensate, the body produces more insulin, which can encourage fat storage, particularly around the abdominal area.
In perimenopause as your oestrogen and progesterone levels reduce your cells can become less sensitivity to insulin and essentially resistance to insulin. This means the body needs to release more insulin to get into the cells. This is a major contributor to abdominal weight gain as well as other menopausal symptoms.
This is one of the reasons that if you suffered with gestational diabetes, you are at higher risk during menopause.
4. Stress and Cortisol
Stress can significantly contribute to weight gain and make it harder to maintain a healthy weight. This connection stems from how stress affects your hormones, metabolism, and behaviour. When you're stressed, your body releases cortisol, the "stress hormone." Chronically elevated cortisol signals the body to store fat, especially around the abdomen, as a survival mechanism. High cortisol levels can also increase cravings for high-calorie, sugary, and fatty foods, known as "comfort foods." Perimenopause can bring about sleep disturbances, hot flashes, and emotional changes, which can increase stress levels. Higher cortisol (the stress hormone) encourages fat storage, particularly in the belly area.
Understanding the mechanisms of your weight gain is important and if any of the above resonates with you and you would like some help then do book your free discovery call here. Say goodbye to quick-fix diets and hello to a sustainable, healthy lifestyle that means you can sail through this stage of life. Don’t miss this chance to invest in yourself and transform your well-being. Let’s make it happen—together!
Photo by Christina Rumpf on Unsplash