Weight gain over 40, what’s really happening?
Are you a menopausal woman who’s noticing changes in how your body stores body-fat?
Are you concerned about the impact of weight gain on your health?
If this is you then keep reading to learn more about one of the major causes of weight gain during peri menopause and post menopause.
The decline in estrogen.
During menopause, the decline in estrogen levels plays a significant role in how our bodies process and store fat, particularly around the belly. Estrogen is a hormone that influences many aspects of metabolism, including how insulin functions in the body.
Estrogen's Role in Insulin Sensitivity.
Estrogen has a protective effect on insulin sensitivity. When estrogen levels are higher, as they typically are before menopause, the body is more efficient at utilising insulin to help glucose enter cells for energy. This process keeps blood sugar levels stable and prevents excessive fat storage, particularly in areas like the belly.
As estrogen levels decline during menopause, the body's response to insulin can become less effective.
As estrogen levels decline during menopause, the body's response to insulin can become less effective. This reduced sensitivity to insulin, known as insulin resistance, means that glucose is less efficiently taken up by the cells and more likely to be stored as fat. This not only contributes to weight gain, especially around the belly area, but also increases the risk of developing type 2 diabetes.
The Estrogen-Insulin-Fat Storage Connection.
The relationship between estrogen, insulin, and fat storage is complex. With lower estrogen levels, the body tends to store more fat, and this fat, particularly visceral fat (the fat around internal organs), can further exacerbate insulin resistance. Visceral fat is metabolically active and releases inflammatory substances that can interfere with insulin's effectiveness, creating a vicious cycle of weight gain and insulin resistance.
Strategies to Beat Insulin Resistance at Menopause:
Exercise Regularly: Physical activity, particularly strength training and aerobic exercises, can help improve insulin sensitivity by increasing muscle mass and reducing visceral fat. Muscle tissue is more insulin-sensitive, meaning that the more muscle you have, the better your body can manage blood sugar levels.
Improve Your Diet: A diet rich in fibre, lean protein, healthy fats, and low in processed sugars can help maintain steady insulin levels while at the same time increasing satiety and decreasing excessive hunger. Foods high in fibre slow down the absorption of sugar, preventing spikes in blood glucose and reducing the need for large amounts of insulin.
Hormonal Balance: While not suitable for everyone, menopause hormone therapy (MHT) may help some women manage symptoms of menopause, including insulin resistance. However, this is a personal decision that should be made in consultation with a menopause trained healthcare provider.
Manage Stress and Sleep: Chronic stress and poor sleep can elevate cortisol levels, which in turn can worsen insulin resistance. Stress management techniques and good sleep hygiene are important for overall metabolic health.
Start slowly and increase your fitness over time.
If you are new to lifting weights or cardiovascular fitness training it is important to build your fitness slowly to avoid unnecessary injuries. Start by increasing your walking each day, aiming towards 10,000 steps of incidental movement per day. Enlist the help of a personal trainer to get you started safely with a regular strength training program. 2x 45minute sessions per week can make a big difference to your muscle mass when you make a longterm commitment to the process. Not only is strength training fantastic for improving insulin sensitivity, it is also important for strength and mobility as we age.
Don’t know where to begin?
You can learn more about my Coaching Program for women at midlife which is specifically designed to support you with your fitness, nutrition and lifestyle so that you can power through menopause and into the next exciting phase in your life. If you haven’t already you can grab a copy of my E-Book - Resilient 40+ Thriving in Menopause with 5 Essential Tools.
What are you waiting for? Reach out and ask me a question HERE.
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