Season 9 of the “Chasing Life with Dr. Sanjay Gupta” podcast explores the intersection of body weight and health. We looked at a wide range of topics, including the evolutionary reasons why losing weight is so difficult, new weight loss medications, and how to talk to kids about weight. Can hear here.
Menopause and weight gain seem to go hand in hand.
“I went to sleep, woke up the next day and, I swear, I gained 10 kilos.” That’s the complaint Dr. Monica Christmas hears all the time as director of the menopause program at the University of Chicago Medicine, where she is also an associate professor of obstetrics and gynecology.
The phenomenon isn’t limited to her patients, Monica Christmas told CNN chief medical correspondent Dr. Sanjay Gupta on his recent podcast. “I looked around, at my own family members or maybe other people I knew who were in that age group, and it seemed like… wow… they seemed to gain a lot of weight in a short period of time,” she said.
Women win about half a kilo per year during his forties and fifties. And much of that extra weight appears to fall on the belly, setting the stage for metabolic problems, including high blood pressure, high blood sugar and high cholesterol, which increase the risk of cardiovascular disease.
But is menopause really to blame for women’s weight gain in middle age? As with so many health issues, it’s complicated.
Christmas said it’s impossible to talk about menopause-related weight gain without talking about the other elephant in the room: aging. “Menopause is inextricably linked to the aging process,” she highlighted.
“Aging in general is associated with weight gaineven more so because of changes in lifestyle: being more sedentary, not as active as we were before”, said Christmas.
Many women gain weight around menopause. Staying active can help mitigate unwanted changes. (JLco/Julia Amaral/iStockphoto/Getty Images)
The specialist also said that it usually doesn’t happen all at once. Instead, changes in life circumstances, such as increased work and parental responsibilities, conspire to rob us of time for leisure activities that used to keep us active. “We slowly started to realize… ‘I didn’t have time for this kind of stuff,’” she said.
And there’s at least one more factor that contributes to weight gain as we age. “The reality is that our metabolism slows down as we get older,” she said. One frequently cited study found that it remains quite stable between the ages of twenty and sixtybut then decreases.
But it’s far from a lost cause, Christmas said. “Weight gain doesn’t happen to everyone. People who are really active, who are meticulous about exercise, who are intentional about what they fuel their bodies, probably have minimal change.”
So what can we do to mitigate this increase in midlife? Monica Christmas has five tips:
Your body, your temple
Christmas believes in addressing our diet How we manage our bank account: Be meticulous about what you choose to invest in and how you spend your calories.
“My friends and family refer to me as a ‘food snob’. If something can be in a vending machine for years and still be considered fresh, I won’t put it in my body,” she said in an email.
Christmas also advises against overdoing it with meat. “Michael Pollan said it best: ‘Eat real food, don’t eat too much and especially plants.’ And he is so right,” she said. “Whenever we think about people who are ‘aging well,’ they are usually vegetarian or close to it. Sticking to a plant-based diet full of anti-inflammatory foods (like those found in mediterranean diet) and avoid highly processed foods that contain sodium, sugar and trans fats is the best gift we can give ourselves.”
That doesn’t mean we can’t have a treat. “If you indulge in something decadent, slow down later,” she advised.
Make physical activity a lifestyle
O exercise is essential to maintain a healthy weight and combat muscle loss that accompanies aging and can put older people at greater risk of disability.
“The saying ‘use this or else you’ll lose it’ couldn’t be more true during the menopause transition,” Christmas said.
“Specifically, what are we losing: muscle tone, flat stomach, slim waist — I’m going to stop there because I’m depressed,” she said. “You experts recommend 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week.”
The specialist is often asked what is the best type of exercise. “My answer is always the same: ‘the one you will do,’” she said. “I love walking with a combination of yoga and pilates. However, the options are endless: aerobics, hip-hop, spin class, cycling, walking, tennis, swimming, step class, jazzercise, forró, boxing, pole dancing, weight lifting, barre. The point is to be intentional. Find something you like, take a friend and go often.”
Put a cork in it
Limit alcohol or avoid it completely.
“Aside from the extra calories, alcohol can disrupt sleep, exacerbate or trigger depression, and often lower our inhibitions,” Christmas said. “Most people tend to eat more – and usually not more vegetables – when they drink alcohol.”
Hear the siren song of Hypnos
Prioritize sleep.
“Research has shown that not getting enough sleep is associated with weight gain,” Christmas said. “People who don’t get enough sleep often eat more and indulge in all the high-calorie foods we should be avoiding.”
Practice self-care and self-love
Menopause is a natural phase of life that can be associated with uncomfortable symptoms – including weight gain – but don’t let it take away your joy.
“It’s important to be intentional about exercising regularly and sticking to a healthy diet. However, it is equally important to create space for self-care,” Christmas said. “For some – not all – the menopause transition can be scary. Set aside time to do things that bring us joy and peace It’s important for overall well-being.”
The doctor added that sadness, irritability, increased anxiety and decreased motivation are very common during transition to menopause. “Consultation with a mental health specialist and, in some cases, medical treatment can be helpful, especially if depression is contributing to overeating or lack of exercise,” she said.
We hope these five tips help you face the years approaching menopause with a little serenity. Listen to the full episode here. And join us on the next episode of “Chasing Life” podcastin we will explore what makes obesity a “disease”.
*CNN’s Eryn Mathewson contributed to this article.
