Weight change is one of the most common side effects of menopause, with approximately half of midlife women experiencing it¹.

One of the reasons you may gain weight or have more difficulty maintaining weight at this stage of life is due to hormonal changes that impact glucose metabolism and body composition.

Jargona biosensor, app and coaching program from Abbott, a global healthcare leader, is designed to allow people to better understand their glucose levels by observing how they respond to several aspects of daily life – from from diet to physical activity and sleep.

These lifestyle factors may also play a role in weight changes during menopause. Adopting these habits can help you maintain a healthy weight while improving your overall metabolic health.

One of the reasons you may gain weight during menopause is due to hormonal changes.

When do weight changes start?

Menopause begins when your periods stop for 12 consecutive months due to a drop in the levels of hormones like estrogen and progesterone.

However, hormonal fluctuations begin well before this time and are often accompanied by menopausal symptoms and sometimes weight gain.

This stage, called perimenopause, usually occurs around age 40 and lasts several years, although it differs from woman to woman*.

Why does this happen

The hormone estrogen declines during menopause, which can have metabolic effects. One of these effects concerns body composition. Lower estrogen levels are often associated with storing more body fat around the midsection.

Additionally, more fat around your abdomen may be associated with increased cholesterol and triglycerides, a type of fat that circulates in your blood.

It may also be linked to greater insulin resistance. This in turn can make it more difficult for your body to maintain stable glucose levels³.

Weight gain can also be exacerbated by various lifestyle factors related to aging, such as poorer quality sleep and less physical activity. With less activity, muscle mass may also decrease, which can result in a reduction in the number of calories burned over the course of a day.

Fortunately, there are proactive changes you can make to help you maintain a healthy weight while improving your overall metabolic health.

Tips to avoid weight gain

Although there is no way to avoid menopause – which is a part of life – there are steps you can take that can help you maintain a healthy weight.

FOCUS ON NUTRITION

Making sure you eat a healthy, nourishing diet that suits you is one of the best ways to manage your weight during menopause. This includes taking care to consume enough of the following:

Eating plenty of protein and vegetables will help your body through the transition to menopause.

1. Protein: You need more protein as you age to maintain muscle mass and physical function. For many people, eating around 1.5g of protein per kg of ideal body weight will give your muscles the building blocks they need, while helping you feel full after meals.

2. Vegetables: Non-starchy vegetables, like cauliflower, spinach, zucchini, and peppers, to name a few, are not only packed with vitamins and minerals, they also help maintain a healthy gut microbiome and keep glucose levels more stable. Try to include a vegetable with every meal and incorporate more plants into your overall diet.

3. Fiber: Also known as roughage, fiber helps you feel full when you eat. Whole grains, beans, lentils, nuts, and seeds are all great sources of fiber in addition to non-starchy vegetables, and these options tend to keep glucose levels more stable than foods containing simple carbohydrates such as refined cereals, sweet pastries or fruits. juice.

START STRENGTH WORKOUT

While all forms of exercise can help maintain a healthy weight, strength training can be particularly beneficial during menopause to help you maintain and build muscle.

Having more lean muscle mass often results in burning more calories at rest, making it easier to maintain your weight.

Strength training can be particularly beneficial during menopause to help you maintain and build muscle.

Additionally, strength training can also support your overall metabolic health by increasing insulin sensitivity, which is a key factor in helping your body keep blood sugar spikes within a healthy range. This is important not only for health, but also for feelings of well-being like sleep, hunger, energy, mood and concentration.

Strength training can be done with free weights, resistance bands, or by practicing bodyweight exercises. The NHS recommends strength training at least two days a week, gradually increasing the intensity of your session over time².

ADAPT YOUR LIFESTYLE

Prioritizing good quality sleep and controlling your exposure to stress are great ways to maintain stable blood sugar levels.

Aim to get the NHS-recommended seven to nine hours of sleep each night⁴ and try to improve the quality of your sleep by avoiding alcohol, caffeine or large meals just before bed.

To help you manage stress, consider relaxing activities like yoga or meditation, or find other things that bring you joy.

Lingo: Providing Personal Insight into Metabolism During Your Menopause Journey

Menopause can be a difficult and complicated time, especially when your body is changing in ways beyond your control.

Better understanding what’s going on inside your body – and implementing meaningful strategies to cope with these changes – can be a positive first step in coping with menopause.

Additionally, using a continuous glucose monitor (CGM) such as Jargon can give you personal insight into what’s happening in your own metabolism, which can help you navigate your menopause journey and adopt healthier lifestyle habits.

THE Jargon The system consists of a biosensor, an app and a coaching program that provides personal information about your body.

More than 10 years ago, Abbott launched FreeStyle Libre, a continuous glucose monitor now used by 6 million people worldwide. Jargon is manufactured by Abbott and is based on this proven technology.

*If you think you may have symptoms of perimenopause, please see your GP or healthcare professional for help.

The Lingo system is not intended for medical use and is intended for users 18 years of age and older. Lingo is not intended for the diagnosis or management of any disease, including diabetes.

The Lingo program does not guarantee that everyone will achieve the same results, as individual responses may vary. It’s best to talk to your doctor for advice on starting a diet or exercise program or if you suffer from an eating disorder or have a history of eating disorders .

© 2024 Abbott. All rights reserved. Biosensor housing, Lingo and related marks are trademarks of the Abbott group of companies. Other brands are the property of their respective owners.

References:

¹https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf

²https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/

³Metabolic syndrome – Symptoms, diagnosis and treatment | BMJ Best Practices

⁴https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/#:~:text=A%20healthy%20adult%20usually%20needs,naturally%20sleep%20more%20than%20others.

⁵Recorded data, Abbott Diabetes Care, Inc. Based on the number of users worldwide of the FreeStyle Libre portfolio compared to the number of users of other leading sensor-based blood glucose monitoring systems for personal use.