Menopause is a natural part of most women's lives, and around 400,000 women in Denmark go through this phase every year, according to the Danish National Board of Health. Menopause usually occurs between the ages of 45 and 55, and it brings with it hormonal changes that can have a major impact on the body - for example, on weight and fat distribution. As a result, many women struggle with weight gain during this period, especially in the abdominal area.
A study from the Women's Clinic in Denmark showed that up to 70% of menopausal women experience weight gain, which is also confirmed by international research. The main "culprit" is considered to be a decrease in estrogen levels , which, among other things, affects metabolism and the way fat accumulates in the body.
Hormonal changes, appetite and satiety
Hormonal changes during menopause have a significant impact on hunger and appetite regulation. Ghrelin levels, known as the "hunger hormone," often increase during this stage of life, causing women to feel more hungry. Conversely, the hormone leptin, which causes feelings of fullness, also increases, but leptin resistance can occur. This means that the body does not respond properly to leptin, meaning women do not feel full and may be more likely to eat more.
In addition to affecting appetite , the decline in estrogen also affects fat storage . Estrogen normally helps the body regulate where fat is stored. However, when it is deficient, the body tends to store more fat in the abdominal area, which can increase the risk of metabolic diseases . Understanding these hormonal changes is therefore essential so that women can better manage the natural body changes during menopause.
One useful tool during this period is mindful eating . This approach helps women better listen to their body's signals, distinguish between real hunger and emotional need to eat, and better manage weight fluctuations.
Metabolic changes and muscle loss
As you age and go through menopause, your metabolism naturally slows down . In addition, women's basal metabolic rate (the number of calories you burn at rest) decreases, meaning that you may gain weight even if you eat the same diet . Another factor is the accelerated loss of muscle mass , which occurs as a result of declining estrogen. Research shows that women can lose 3-8% of their muscle mass every decade after age 30, and this process accelerates with menopause. Because muscle naturally burns more calories than fat, losing muscle mass can further slow down your metabolism.
To help women cope with these changes, it is recommended to include strength training , which helps maintain and build muscle mass. A diet rich in protein also plays an important role - it supports muscle regeneration and at the same time contributes to a feeling of satiety. The key to success is also monitoring calorie intake and emphasizing the consumption of high-quality, nutritious foods that cover the body's needs without an energy surplus.
Fat storage and the risk of insulin resistance
During menopause, there are significant changes in how and where fat is stored. A drop in estrogen levels causes the body to tend to store fat in the abdominal area, which can be problematic not only aesthetically but also health-wise. Visceral (abdominal) fat is metabolically active and produces inflammatory substances that can increase the risk of developing insulin resistance – a condition in which cells do not respond well to insulin, making it difficult to regulate blood sugar levels. This increases the risk of type 2 diabetes and cardiovascular disease .
The risks associated with belly fat can be reduced by living a healthy lifestyle. Regular physical activity, especially a combination of strength and aerobic training, helps improve insulin sensitivity and promotes the burning of belly fat. A diet rich in fiber, protein, and foods with a low glycemic index can stabilize blood sugar levels. It is important to add quality sleep and stress management, as both can affect hormonal balance and contribute to weight gain.
Very low calorie diet ( VLD ) as a support for weight control
For menopausal women who want to control their weight more effectively, a very low-calorie diet ( VLD ) may be a suitable solution. This diet is designed to provide a controlled and nutritionally balanced calorie intake, making it easier to create the calorie deficit needed for weight loss.
Advantages of NUPO :
- Accurate calorie control: Makes it easy to track your daily energy balance.
- Nutritional balance: NUPO products contain important vitamins and minerals to cover the body's needs, which is especially key during menopause.
- Simplicity: Pre-made meals save time and make it easier to stick to a diet plan.
Every woman is unique, so it is important that the diet is tailored to her individual needs and health status. Consultation with a nutritionist or doctor is therefore essential to achieve optimal results.
Menopause is a time of change that can be challenging, but a well-balanced approach to diet, exercise, and overall lifestyle can help women not only maintain a healthy weight, but also improve their overall health and well-being.
Source:
Danish Health Authority: "Menopause - what happens to the body?"
The Women's Clinic: "Weight changes and hormonal changes in Danish women during menopause" (2022).
World Health Organization (WHO): "Menopause: Health implications and lifestyle recommendations."
International Journal of Women's Health: Smith, J. & Lee, C. (2019). "Hormonal changes and their effect on body weight in menopausal women."
