"Since menopause, my metablism has slowed down and I'm putting on weight faster than ever". One of the most frequent comments I hear from women struggling with the menopause weight gain. So, is it our metabolism and more importantly, what can we do about it?
As we navigate menopause, one of the most common concerns we face is the impact on our metabolism. It can feel like our bodies are working against us, making it harder to maintain a healthy weight.
The Metabolism Puzzle
Metabolism is the process by which our bodies convert the food we eat into the energy we need to function. It's a complex and dynamic system that is influenced by a variety of factors, including our age, muscle mass, hormones, and physical activity levels.
During perimenopause, our bodies undergo significant hormonal changes, including a decline in estrogen, progesterone and testosterone and an increase in follicle-stimulating hormone (FSH) levels. According to a study published in the American Journal of Physiology, these hormonal shifts can contribute to a decrease in resting metabolic rate, which is the number of calories our bodies burn at rest. Additionally, the study found that menopausal women tend to have a lower lean body mass, which is a key driver of metabolism. As we lose muscle mass and our thyroid function slows down, our bodies become less efficient at converting food into energy, leading to weight gain and increased abdominal fat.
Additionally, the study suggests that the decline in estrogen levels during menopause can lead to a reduction in the activity of brown adipose tissue (BAT), which is a specialized type of fat that helps generate heat and burn calories. This decrease in BAT activity can further contribute to a slower metabolism and weight gain.
Strategies for Boosting your Metabolism
The good news is that there are steps we can take to support our metabolism and achieve our health goals during this transition. Here are some evidence-based tips to put into practice now:
Strength Training: Incorporating regular strength training exercises into your routine can help maintain and even build muscle mass, which is a key driver of metabolism. According to the study, resistance training can help offset the age-related decline in lean body mass and resting metabolic rate. You can practice strength training from home or the gym - all you need is a set of dumbbells and a well-structured program to follow.
Increase NEAT (Non-Exercise Activity Thermogenesis): In addition to structured exercise, increasing your daily movement and activities that don't involve formal exercise, such as walking, gardening, or household chores, can help boost your overall energy expenditure and support your metabolism.
Focus on Nutrient-Dense Foods: Prioritize foods that are high in protein, fiber, and healthy fats, as these can help keep you feeling full and satisfied while supporting your overall health.
Manage Stress: Chronic stress can disrupt our hormonal balance and contribute to weight gain. Practice stress-reducing activities like yoga, meditation, or deep breathing to help keep your metabolism on track.
Get Enough Sleep: Adequate sleep is essential for regulating our hormones and maintaining a healthy metabolism. Aim for 7-9 hours of quality sleep each night.
By understanding the changes in our metabolism during menopause and implementing these strategies, we can take control of our health, boost your metabolism and feel confident that you are taking care of yourself.
Ready to take the next step? Check out our Sexy Ageing Fitness app for personalized workouts, nutrition guidance, and a supportive community to help you thrive during menopause and beyond.
If you enjoyed this blog post and want to understand more on sleep, strength training and nutrition, check these out:
1. Getting Back to Exercise: Midlife Motivation Strategies for Women 40+
2. Weight Gain in Menopause
3. Muscle in Menopause and why you need it
4. Nutrition for Menopause
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