Can Hormone Replacement Help Lose Weight In Menopause?

Can hormone replacement therapy help with weight loss?

Around 50% of women gain weight in menopause with belly fat being one of the biggest headaches. HRT can be adept at reversing symptoms like hot flashes and vaginal dryness associated with less oestrogen and progesterone, however weight loss is a little more complex.

Weight gain isn't a direct symptom of menopause but it can be a consequence of hormonal symptoms associated with menopause. Confusing? Let's break it down.

Article Summary

• Understanding Menopause Weight Gain
• The Role of Hormones in Weight Loss
• Hormone Replacement Therapy for Weight Loss
• Alternatives to HRT For Weight Loss
• The Risks Of Menopause Weight Gain
• Maintaining A Healthy Weight In Menopause

Understanding Menopause Weight Gain

What causes menopause weight gain?

Hormonal fluctuations can trigger menopause symptoms and metabolic changes which can cause some women to gain weight rapidly. This menopause transition means the tactics that worked in the past to lose a few pounds such as eating fewer calories can prove to be ineffective when it comes to dealing with the extra weight.

Muscle mass is key to balancing metabolism and body mass index and helps burn calories even at rest. As we age we naturally start to lose muscle mass. Muscle loss and a less efficient metabolic rate can contribute to weight gain.

Genetics, lack of sleep and a more sedentary lifestyle due to tiredness and fatigue can also play a role in menopausal weight gain and gaining extra pounds.

When does menopause weight gain start?

Menopause weight gain typically starts during perimenopause, with many women gaining weight due to hormonal changes, dietary habits, and lifestyle factors. The start of perimenopause can occur up to 7-10 years before menopause.

By the time a woman has reached post menopause, hormone levels are lower and the menstrual cycle has stopped 50% of women will have gained an extra 10kg.

Abdominal obesity is one of the most common outcomes. This weight accumulates around the abdomen and upper body. As oestrogen levels decline, visceral fat increases from 5-8% total body weight to 10-15% total body weight.

How to manage menopause weight gain

Managing menopause weight gain and keeping abdominal fat low requires a combination of healthy lifestyle habits and nutritional tweaks to get to a healthier weight. Here are a few tips to help you reach your weight loss goals and shed pounds when you know you need to :

• Eat a balanced diet: Focus on whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet can help you maintain a healthy weight, support energy levels and provide the nutrients your body needs during menopause to support overall health.
• Stay hydrated: Drinking plenty of water throughout the day can help control hunger and boost your metabolism. Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking and weight gain.
• Exercise regularly: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week for heart health. Include strength training exercises to build muscle mass and support bone health. This can help increase your metabolism and reduce body fat.
• Limit red meat : Following a mediterranean diet which limits red meat can help to support menopausal women. Cholesterol levels increase as you mature and lose the protection of oestrogen which is associated with an increased risk of cardiovascular disease.
• Get enough sleep: Aim for 7-8 hours of sleep per night to help regulate hunger hormones and support weight loss. Lack of sleep can lead to increased levels of the stress hormone cortisol, which can contribute to weight gain.
• Manage stress: Engage in stress-reducing activities like yoga, walking, meditation, or deep breathing exercises to help manage the stress hormone cortisol. High levels of cortisol can lead to increased appetite and fat storage, particularly around the belly. Cortisol can also encourage the body to break down muscle instead of fat when exercising.
• Reduce alcohol and refined sugary foods. Alcohol will interrupt your sleep and increase appetite hormones. In menopause some women can carry more sugar in their blood as they're not as efficient at metabolising it. Insulin, the hormone which clears sugar from your blood is also a fat storing hormone.

The Role of Hormones in Weight Loss

How do hormones affect my weight?

Hormones regulate almost all bodily functions, including weight. As women age, hormones that help to control weight, such as oestrogen and testosterone, steadily decrease.

Hormonal imbalances can cause sleep disruption. You need quality sleep to help to balance blood sugar and appetite hormones leptin and ghrelin. When you're tired you're also less likely to be active.

How hormonal imbalances affect weight loss

Hormonal changes can significantly impact weight loss efforts. Here are some ways hormonal imbalances can affect weight loss:

• Insulin resistance: Insulin resistance can make it difficult to lose weight, as the body produces more insulin to compensate for the resistance. This can lead to increased fat storage and difficulty in shedding pounds.
• Thyroid hormone imbalance: An underactive thyroid gland (hypothyroidism) can slow down metabolism, making it harder to lose weight. Symptoms of hypothyroidism include fatigue, weight gain, and feeling cold.
• Cortisol imbalance: Elevated cortisol levels, often due to chronic stress, can increase hunger and fat storage, making it challenging to lose weight. Cortisol is known as the “stress hormone” and can lead to cravings for high-calorie foods.
• Oestrogen dominance: Oestrogen dominance can lead to increased fat storage, particularly in the midsection. This imbalance can occur when oestrogen levels are too high in relation to progesterone levels.
• Progesterone imbalance: Progesterone imbalance can affect hunger and satiety hormones, leading to overeating and weight gain. Low levels of progesterone can also contribute to mood swings and sleep disturbances, further complicating weight management.

Signs of hormone imbalance

Hormone imbalances can manifest in various ways

• Weight gain or loss: Unexplained weight gain or loss can be a sign of hormone imbalance. If you notice significant changes in your weight without changes in your diet or exercise routine, it may be worth discussing with your doctor.
• Belly Fat : An increase in abdominal fat can be an indication of hormonal changes.
• Mood changes: Mood swings, anxiety, or depression can be a sign of hormone imbalance.
Hormones play a crucial role in regulating mood, and imbalances can lead to emotional instability.
• Sleep disturbances: Insomnia or excessive sleepiness can be a sign of hormone imbalance.
Hormones like melatonin and cortisol regulate sleep patterns, and imbalances can disrupt your sleep.
• Fatigue: Persistent fatigue can be a sign of hormone imbalance. If you feel constantly tired despite getting enough sleep, it may be due to hormonal issues.
• Skin changes: Acne, thinning hair, or dry skin can be a sign of hormone imbalance. Hormones affect skin health, and imbalances can lead to various skin problems.

By understanding the signs of hormone imbalance, you can take proactive steps to address these issues and maintain a healthy weight. If you suspect a hormone imbalance, consult with a healthcare professional for proper diagnosis and treatment.

Hormone Replacement Therapy (HRT) for Weight Loss

What is Hormone Replacement Therapy (HRT)?

Menopausal hormone therapy (HRT) is a treatment that relieves menopausal symptoms. HRT uses the hormone oestrogen and progesterone to rebalance hormones. Testosterone may also be prescribed to aid fat loss by supporting muscle mass and improve sex drive.

How does HRT work for weight loss?

• Hormone therapy reduces the symptoms of menopause by replacing missing hormones.
• Hormones used in HRT may be synthetic or bio identical hormones.
• HRT can help regulate weight indirectly by targeting fatigue, hot flashes and night sweats which can disrupt sleep and alleviate other symptoms of menopause.
• HRT however is no match for an unbalanced diet or consuming more calories than you need. In other words you will gain weight if you're on HRT or not if you don't have a balanced diet.

Benefits of HRT for Weight Loss

By replacing hormones, HRT relieves the symptoms caused by hormonal imbalance which can then help to support metabolic health holistically. This would include sleep disruption, low mood and fatigue which can have an effect on appetite hormones and make exercising and physical activity harder.

What are the benefits of HRT for weight loss?

For some women, HRT can improve body fat distribution, and may help reducing belly fat accumulation around the midsection. HRT can also improve insulin sensitivity and reduce the risk of heart problems because it replaces the protection of oestrogen.

Oestrogen helps to keep cholesterol levels in check, blood vessels and arteries flexible and free from fatty plaque. High cholesterol levels excess weight increase your risk of heart problems.

Oestrogen And Insulin Resistance

Oestrogen and progesterone can also influence how well your body responds to insulin. Insulin is the hormone that controls your blood glucose levels. As oestrogen levels fall, your body can become less responsive to the effects of the insulin you make which is known as insulin resistance.

Studies have shown postmenopausal women carry more sugar in their blood. Sugar that isn't converted into energy is stored as fat.

What Are The Risks Of HRT?

What are the risks or side effects of HRT?

• HRT carries risks and side effects for women, including heart attacks, thrombosis and strokes
• HRT may not be suitable for women with a family history of clots or breast cancer.

Who should not have hormone replacement therapy?

While hormone replacement therapy (HRT) can be beneficial for many women, there are certain individuals who should not undergo HRT. These include:

• Women with a history of breast cancer: HRT may increase the risk of breast cancer recurrence. It’s important to discuss your medical history with your doctor before considering HRT.
• Women with a history of blood clots: HRT may increase the risk of blood clots and stroke. If you have a personal or family history of clots, HRT may not be a safe option for you.
• Women with liver disease: HRT may worsen liver disease. Liver function is crucial for processing hormones, and impaired liver function can lead to complications.
• Women with uncontrolled high blood pressure: HRT may increase blood pressure. Managing blood pressure through lifestyle changes and medication is essential before starting HRT.

What are some alternatives to HRT for weight loss?

• Low moods, tiredness and anxiety can all have you reaching for carb and sugar laden snacks as well as alcohol. Exercise can be las on your lis of things to do which is a sure fire way to increase your waistline.
• A healthy, balanced diet and regular exercise can help you to achieve weight loss even in menopause. Changing the way you eat so your diet works with your body not against it during menopause can help you to control your weight.
• Meal replacement shakes for weight loss can help you to achieve this goal even if you have a super busy life ( a given for any woman over 40)

Healthy Eating Habits for Menopause Weight Management

Women who have gained weight during menopause can follow these basic diet tips by Eve Biology who specialise in nutrition for women in menopause

• 1. Eat between 1.5-2g of protein per kg of body weight daily to help increase muscle mass curb appetite. Most women underestimate how much protein they're eating.
• 2. Lower carbs to help balance hormones. Carbs increase insulin which is a fat storing hormone and affects leptin and ghrelin.
• 3. Limit processed foods, sugary snacks, and high-calorie beverages.
• 4. Limit red meat and fried foods to help to keep cholesterol levels in check.
• 5. Incorporate more nuts into your diet. Full of protein, fibre and healthy fats.

Exercise and Stress Management for Weight Loss In Menopause

• Incorporate cardiovascular exercises and strength training into your routine.
• Aim for at least 150 minutes of moderate-intensity weekly exercise and muscle-strengthening activities on two or more days.
• Practise stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature to help manage menopause symptoms.

Conclusion

• HRT can be a useful tool for weight loss, but when it comes to weight control you need a healthy diet and regular exercise.
• Lifestyle changes, such as stress management to keep cortisol levels down can also aid in weight loss.
• Healthy eating habits for menopause include increasing protein, lowering carbs and decreasing fatty meat consumption
• Meal replacement shakes can help to target menopausal weight gain and common symptoms like anxiety, fatigue and brain fog.