You can’t pretend to be slim – especially during or after menopause. Estrogen levels are reduced and our metabolism slows. Weight formerly attached to our hips now migrates to our abdomen taking with it our waistline. Oh to be a woman. What we lose in stature, we gain in waistline circumference.
There’s an increase in androgens that promote weight gain with visceral fat increasing by 44% during menopause. And we’re not done there.
The mass of gynoid fat rises by 32%. What is gynoid fat? Fat that rests around the breasts, hips, and thighs in order to support and nourish new offspring. We’re not likely to need gynoid fat given we are entering or are past menopause, but it’s there nevertheless.
In addition to hormonal changes taking place, a Westernized diet and lack of adequate activity exacerbates everything. How to beat menopause weight gain? That is the question.
How to Combat This Onslaught of Fat and Menopot Belly?
Can we create the illusion of being slim by attiring ourselves exclusively in black? No, because now we just look like chunky women dressed in black. Hanging an earring on it won’t help either. People now see a chunky woman dressed in black sporting expensive jewelry.
More worrying than our appearance is the fact that carrying around this extra weight can lead to metabolic disorders. Type 2 diabetes and cardiovascular issues are common after menopause.
So what can be done if we can no longer at least pretend to be slim?
Enter dedication to a healthy diet as well as exercise on a regular basis. The NIH concludes that adherence to the Mediterranean diet reduces fat mass, resulting in improved body circumference and blood pressure.
Increasing protein, (animal or vegetable) counteracts a reduction in muscle mass. This study concludes, “among post-menopausal women of 60-90 years, those in the low protein group had higher body fat and fat-to-lean ratio than those who consumed a higher protein diet.” Loss of muscle mass slows the rate at which we burn calories.
Looking Good Isn’t The Best Reason to Lose Menopause Weight
Another study from JAMA Network concludes that not only can extra weight sponsor cardiovascular issues but cognitive deficits too. So now we’re wandering around in black clothing sporting expensive earrings, wondering where we are and how we got there. And we’re still fat.
Not funny is the fact that excess weight increases our odds of contracting certain types of cancer: endometrial, breast, and colon. No amount of black clothing or gold earrings can shield us from those life-threatening conditions.
Not only do we need to count calories in and calories out, but we should also make a firm commitment to regular exercise. We’re told to choose something we enjoy. I’m all in for enjoyment, but I want results. I NEED results in order to stay motivated.
Aerobic exercise helps, but it isn’t enough to challenge middle-aged spread and lose it. We need to restore muscle mass as best we can, and that means resistance training using weights or bands.
Yoga For Menopause Weight Gain
Yoga is popular for a reason – several actually, employing a holistic approach for mind, body, and the day-to-day challenges of living. Women live about one-third of their lives post-menopause, so we should commit to making the final chapters healthy.
Yoga is a proven remedy for night sweats and hot flashes. Not everyone wants to risk using hormone replacement therapy to address estrogen deficiency. The potential side effects which can include breast and uterine cancer, heart disease, and stroke are not attractive. In place of HRT, women are opting out of pharmaceutical interventions and seeking more natural approaches to menopause. Yoga which originated in India, has endured in practice for some 4000 years for a reason.
Asanas rejuvenate the body and put it into a state of balance (sort of like what your chiropractor claims he can do). Then there is the breath control known as pranayama, used to address stress. Pranayama is reported to improve lung function and quiet a distressed mind. Finally, meditation before bedtime increases melatonin levels, improving sleep quality without having to reach for that supplement.
Not only does yoga improve the classic symptoms of menopause. Yoga can also improve cognition, something we all want to retain as we age.
Yoga is also an intervention for postmenopausal women at risk for cardiovascular issues
Controlling our weight is all about lifestyle changes – less sugar, red meat, processed food, less fat – more whole grains, fruit, and vegetables and the conscious pursuit of a plant-based diet. Our days should include regular exercise, resistance training, and the all-around panacea, yoga. It sounds simple, but temptations abound, so we must keep our goal in mind. We can’t pretend to be slim by dressing in black and hanging an earring on it. There are no shortcuts in life. We must do the work if we want to fit into our favorite pair of jeans ever again.
