Menopause and the middle-age spread
Keeping weight off requires more just than finding the right diet or exercise plan
It’s a rare woman who doesn’t complain about carrying a few extra pounds as she hits middle age. Much of the blame is placed on menopause, despite an absence of evidence proving declining estrogen is the sole reason women gain an average of 0.7 kilograms (1.5 pounds) per year during their fifth and sixth decade.
The fact that men also gain weight during this period suggests something more than menopause is the culprit. In fact, men are more likely to blame age, not hormones, for their creeping weight gain.
As it turns out, aging and weight gain go hand in hand, regardless of gender or menopausal status. A slower calorie burn because of a decrease in muscle mass, and an increased tendency for calories consumed to get stored as fat contribute to that middle-age spread. Add a decrease in physical activity, and it’s no wonder your 50-year-old body looks remarkably different from your 30-yearold body.
However, added to the physiological changes that occur with age, other post-menopausal factors can contribute to weight gain. Less estrogen increases overall body fat and causes sleep and mood disturbances, which is why weight gain in middle-age women is managed differently than weight gain in middle-age men.
Why do a few extra pounds matter? Excess weight has consequences, but where the weight accumulates can be cause for concern. Most middle-age women carry their weight around the middle, which is associated with an increased risk of cardiovascular disease. Not so coincidentally, heart disease is the No. 1 killer of women over the age of 50.
But that’s not the only consequence of being shaped like an apple instead of a pear. Metabolic diseases like diabetes and high blood pressure and certain types of cancer are also more prevalent among overweight post-menopausal women. And since the amount of fat stored in the belly can reach 15 to 20 per cent of total body fat after menopause — compared to five to eight per cent among premenopausal women — strategies to reduce weight gain in middleage women are an important part of healthy aging.
That said, keeping weight off during middle age and beyond requires more just than finding the right diet or exercise plan. It requires several long-term lifestyle changes and interventions that focus on making permanent changes.
Unlike headlines splashed across magazine covers, it’s unlikely you’ll be able to “walk off your weight” or “boost your metabolism” to an extent that your waistline will shrink back to what it once was. In fact, the best chance you have of reducing the weight gain associated with aging is to make those lifestyle changes sooner rather than later.
Women who enter middle age already physically active or who increase their level of physical activity after menopause are less likely to gain weight compared to those who don’t exercise. Making exercise a habit early in life pays off as you age.
It’s also important to understand that you’re going to need support to be successful. Be it in the form of family encouragement when you choose to head out for an after-dinner or early morning walk, run or bike ride, or professional support in the form of a personal trainer to guide you toward an exercise plan that can help you build muscle, improve overall fitness and burn calories.
The same goes for changes in your diet. Don’t follow a diet that worked for your neighbour, colleague or one that’s promoted on your Facebook feed. Instead, consult with a dietitian to help you make dietary changes that are healthy, sustainable and geared toward your own personal goals and eating habits.
As for other issues that can sabotage your efforts to lose weight, like a lack of sleep and changes in mood, consult with your doctor to find solutions.
Keep in mind, too, that medication isn’t the only answer when it comes to battling sleep and mood disorders. Exercise has a positive effect on sleep, energy levels and temperament. So while heading out for a brisk walk or a yoga class when you’re tired, stressed or out of sorts may seem counterintuitive, even a gentle workout will make you feel more energized and positive.
Finally, just wanting to change isn’t enough. It also takes planning and action. Begin by identifying habits that require altering or adjusting, then start setting goals, monitoring behaviours, acknowledging setbacks, making adjustments and celebrating successes. The goal isn’t to lose that middleage spread in six weeks, but rather to be trimmer, happier and healthier during your middle years and beyond.