Menopause and weight gain

Menopause is the term used to describe the stopping of
menstrual periods due to decreased ovarian function. The decrease
in ovarian function involves the progressive decline in the
secretion of oestrogen and progesterone, which causes ovulation
(egg release) to eventually stop. Menopause usually occurs around
the age of 50, although women may experience menopause as early as
the age of 40.

The transitional phase that occurs when a woman passes out of
the reproductive stage before menopause is called climacteric
menopause or perimenopause. 

Weight gain is experienced by women in the menopausal age group,
although many studies indicate that this is not a direct result of
menopause or taking hormone replacement therapy, but rather as a
result of other factors such as decreased physical activity and
alcohol consumption. 

The menopausal phase of life is associated with overall weight
gain, an increase in central abdominal fat and a decrease in lean
muscle tissue. Some studies have found that hormone replacement
therapy may have a role in preventing the increase of central
abdominal fat which is often experienced by women of menopausal
age. 

Being overweight or obese are key risk indicators for hypertension,
heart disease and Type II diabetes.

Abdominal fat is linked to a much higher risk of heart
disease, high blood pressure, diabetes, and high levels of fats
(lipids) in the blood.

TREATMENT OPTIONS

Weight gain and increase in central abdominal fat are
preventable through regular physical activity and/or exercise and
decreasing calorie and fat intake .

See the Weight Management – Physical Activity topic on the
Healthpoint for advice on how to incorporate physical activity and
exercise into your daily life.

DIET HINTS

• Eat a variety of nutritious foods including wholegrain breads
  and cereals, vegetables and legumes and fruits. 
• The diet should be low in fat (particularly saturated fat),
  sugar and salt.
• Limit alcohol intake. 
• Remember that as you age, your metabolism slows down and you
  require approximately 200 to 400 fewer calories per day. 
• Your body is more likely to store excess food as fat, so it is
  important to eat small meals throughout the day when you are
  active.

VITAMINS/MINERALS/HERBS

See the Vitamins/Minerals/Herbs section of the Menopause topic
for information about supplements relevant to general menopausal
symptoms.

• Fibre supplements have a mild appetite suppressing effect and
  help to improve digestion. Having a healthy diet and using a daily
  fibre supplement e.g., psyllium hulls, is a healthy way to work
  towards achieving ideal weight.
• Taking a calcium supplement is important for menopausal women
  on calorie restricting diets. Restricting calorie intake can have a
  negative effect on bone density in menopausal and post-menopausal
  women.

PHARMACIST’S ADVICE

Ask your Pharmacist for advice.

1. Follow the Diet Hints.
2. See your Doctor before commencing a programme of vigorous
   physical activity. This is especially important for people who have
   been inactive, those who have heart disease or a history of heart
   disease in the family or those with other medical conditions.
3. Your Pharmacist can answer any queries you may have regarding
   Hormone Replacement Therapy.
4. Adequate fibre in the diet is necessary to ensure proper bowel
   function. Ask your Pharmacist about fibre supplements such as
   psyllium and slippery elm powder.
5. Your Pharmacy stocks a range of weight control supplements
   which, when combined with a healthy diet and regular exercise, may
   help you to maintain a healthy weight.
6. If your diet is inadequate, consider some nutritional
   supplements.