Menopause marks a significant transition in a woman’s life, often accompanied by hormonal shifts that can lead to weight gain, particularly in the abdominal region.
While this change is common, scientific research highlights the substantial benefits of weight loss during menopause, from improved metabolic health to enhanced overall well-being.
1. Reduced Risk of Cardiovascular Disease
One of the most critical benefits of weight loss during menopause is a reduced risk of cardiovascular disease. Studies indicate that excess weight, particularly around the abdomen, increases the likelihood of hypertension, high cholesterol, and insulin resistance. Losing weight in menopause can help regulate blood pressure, improve lipid profiles, and lower the risk of heart-related conditions.
A study of 625 Greek postmenopausal women defined by low estradiol levels found that physical activity helped to decrease the narrowing of arteries and reduce stiffness which decreases the risk of cardiovascular disease.
- Women who engaged in moderate to high levels of physical activity had significantly lower arterial stiffness(measured by pulse wave velocity, PWV).
- This effect was most pronounced in normal-weight women (BMI <25 kg/m²).
2. Reduced Diabetes Risk
Weight gain during menopause is often associated with insulin resistance, increasing the risk of type 2 diabetes. Research shows that weight loss in menopause improves insulin sensitivity, helping to regulate blood sugar levels and lowers the chances of developing diabetes.
A study of 625 post menopausal women in Korea showed that obesity and abdominal obesity defined using BMI, waist measurement and weight to height ratio consistently increased the odds of impaired fasting glucose.
This is a condition where a persons blood sugar level is higher than normal but not yet at the diabetic stage.
3. Better Hormonal Balance
Hormonal fluctuations during menopause contribute to fat accumulation and metabolic changes. Studies suggest that weight loss, especially through lifestyle interventions like physical activity, can improve body composition by reducing fat mass and enhancing metabolic health.
Adults are recommended get at least 150 minutes of moderate intensity activity a week which is around 25 minutes of brisk walking a day or 75 minutes of vigorous intensity activity a week. Anything which raises your heart rate and makes it challenging to sing a song while you're doing it
4. Alleviates Joint Pain & Improves Mobility
Excess weight places additional stress on bones and joints, exacerbating conditions like osteoarthritis. Research highlights that weight loss can alleviate joint pain and improve mobility in menopause, leading to better quality of life.
During menopause fat mass increases and muscle mass decreases. The loss of lean muscle mass loss and fat mass gain were both found to be related to an increase in bone fractures.
Decreasing fat mass as part of a weight loss journey can help to decrease the risk of osteoporosis (bone fractures).
A study of 297 post menopausal women showed that less bone density and muscle mass contributed to more fat accumulation when compared with pre menopausal women. Regular exercise, both aerobic and weight bearing can increase bone density and muscle mass while decreasing fat levels at any age, including women in menopause.
5. Decreases Risk of Hot Flashes
Weight gain and body image changes during menopause can impact self-esteem and mental health. Studies have shown that participation in weight management programs leads to improved mood, symptom relief, body image, and overall life satisfaction.
A study of 2,361 women aged 42 to 52 years suffering from hot flashes, night sweats and sleep problems had their menopause status, weight, body mass index, and waist circumference compared across over 12,000 visits over a 10 year period.
Increased hot flash frequency was associated with subsequently increased weight (0.24 kg), body mass index (0.08 kg/m2), and waist circumference (0.20 cm). In short women who experienced hot flashes 6 days over 2 weeks were heavier with a 3.0-cm increase in waist circumference(Gibson et al., 2023).
Eve Biology meal replacement shakes provide a holistic and effective approach to navigating menopause weight gain and symptoms. These low calorie shakes offer an easy solution to potential health problems resulting from weight gain in menopause. Trials using women aged 45+ resulted in both mental and physical improvements using nutrition.
Eve Biology 5 Day Menopause Diet Results
- Average Weight Loss 5.36lbs
- 88% experienced an Increase in energy
- 96% experienced improved anxiety
- 85% reported an improvement in sleep
- 73% reported a reduction in bloating
- 85% reported an improvement in brain fog
6. Exercise Means Better Sleep and Energy Levels In Menopause
Obesity during menopause is often linked to sleep disturbances and fatigue. Research suggests that weight loss can improve sleep quality and energy levels, contributing to overall well-being.
Studies have demonstrated mind body exercises such as Pilates and Yoga can significantly improve sleep quality in perimenopausal and post menopausal women.
Another study indicated that aerobic exercise could enhance sleep disorders in menopausal women by balancing oestrogen and regulating mood.
Research has shown that higher levels of physical activity are associated with better sleep and fewer nighttime awakenings in menopausal women.
Conclusion
Maintaining a healthy weight during menopause is not just about aesthetics—it has profound health benefits. From reducing the risk of cardiovascular disease and diabetes to improving mental well-being and lowering cancer risk, weight loss can significantly enhance quality of life. A combination of a balanced diet, regular physical activity, and behavioral strategies can help menopausal women achieve and sustain a healthy weight for long-term health benefits.
