How weight loss can improve menopause symptoms

Menopause is a natural part of ageing for women, often bringing with it uncomfortable symptoms such as hot flushes, mood swings, fatigue, and weight gain. 

While hormone replacement therapy (HRT) is a common treatment, lifestyle changes - particularly weight loss - can also reduce these symptoms. This doesn’t require extreme dieting but rather healthy, sustainable choices.

The link between menopause and weight gain

During menopause, oestrogen levels drop, which often leads to weight gain. Women typically gain around 1.5 pounds per year during perimenopause,¹ with much of this weight accumulating around the abdomen. This weight gain not only affects appearance but also increases the severity of menopause symptoms like hot flushes and raises the risk of chronic diseases, such as cardiovascular disease and type 2 diabetes.²

Addressing weight gain early is essential, as metabolism naturally slows with age, making it more difficult to manage later on.

Weight loss and hot flushes

Hot flushes are one of the most disruptive symptoms of menopause. Research shows that women with higher body fat experience more frequent and severe hot flushes compared to those with lower body fat.³ So reducing body fat through weight loss can help women experience fewer and less intense hot flushes.

Weight loss and mood improvements

Mood swings, irritability, and even depression are common during menopause, primarily influenced by fluctuating hormone levels. One study showed that women are more than four times more likely to experience a new onset of depressive symptoms during the menopausal transition compared to their premenopausal years, with fluctuations in estradiol, follicle-stimulating hormone (FSH), and luteinising hormone (LH) playing a significant role.^4,5

Exercise, which supports weight loss, boosts endorphins, naturally improving mood. Losing weight can also enhance self-esteem and body image, which may suffer during menopause due to physical changes. Regular physical activity also improves sleep, which is key for mood regulation.

Reducing chronic disease risk

Oestrogen helps protect the heart and bones, but as levels decrease during menopause, the risk of chronic diseases like cardiovascular disease, osteoporosis, and type 2 diabetes increases.⁶ Weight loss can help lower these risks.

Research demonstrates that losing 5% to 7% of body weight can reduce the risk of developing type 2 diabetes by 58%, with the impact even greater - up to 71% - in individuals over the age of 60.⁶ Weight loss also improves heart health by lowering blood pressure and cholesterol and supporting better cardiovascular function. Additionally, losing weight reduces the risk of osteoarthritis, especially in the knees.⁷

The role of diet

Weight loss during menopause isn’t just about cutting calories. A balanced diet is crucial in managing menopause symptoms and supporting long-term health. Consuming whole grains, fruits, vegetables, and lean proteins helps with weight management and reduces the risk of cardiovascular diseases and type 2 diabetes.⁸ 

Additionally, fibre-rich diets and healthy fats, as seen in a Mediterranean-style diet, promote better physical and mental health during this transition⁹. Reducing alcohol and caffeine intake can also alleviate symptoms like hot flushes¹⁰.

The importance of exercise

Exercise is crucial for any weight loss plan, particularly during menopause. It helps burn calories, builds muscle, and strengthens bones. The NHS recommends at least 150 minutes of moderate-intensity exercise per week to improve heart health and aid weight management.¹¹

Strength training is especially beneficial, as it helps preserve muscle mass, which can decline during weight loss and with age. Muscle mass boosts metabolism, making it easier to lose weight. Weight-bearing exercises like walking or jogging help maintain bone density and reduce the risk of osteoporosis.¹² Yoga and Pilates also improve flexibility, balance, and mental clarity, all important during menopause.¹³

How Numan’s weight loss programme can help with menopause weight gain

Numan’s Weight Loss Programme is designed to address any specific challenges you face - including menopause-related weight gain. As hormone levels fluctuate, many women find it harder to manage their weight. Numan’s programme, which combines medical treatments with personalised health coaching and nutritional support, helps tackle these hormonal changes. 

Philippa’s story is a powerful example of how the programme works for menopausal women. At 56, Philippa struggled with significant weight gain. Despite previous attempts with calorie-restrictive diets, she couldn’t shift the weight. With Numan’s help, Philippa lost 35 kg over 14 months, regaining her confidence and mobility. 

The numan take

Weight loss is a powerful way to manage menopause symptoms. It can reduce hot flushes, improve mood, and lower the risk of chronic conditions like cardiovascular disease and osteoporosis. 

By adopting a balanced diet and regular exercise routine, women can improve both physical and mental health during menopause. Sustainable weight loss is not just about appearance but enhancing quality of life.

References

1. Davis, S. R., & Lambrinoudaki, I. (2014). Menopause and weight gain. Climacteric, 17(1), 3-8.

2. Cho, G. J., et al. (2009). Postmenopausal status according to years since menopause as an independent risk factor for the metabolic syndrome. Menopause, 16(5), 990-994.

3. Thurston, R. C., et al. (2008). Adiposity and hot flashes: Results from the Study of Women’s Health Across the Nation. Obesity, 16(5), 1003-1008.

4. Freeman, E. W., et al. (2014). Associations of hormones and menopausal status with depressed mood in women with no history of depression. Archives of General Psychiatry, 61(1), 62-70.

5. Mishra, G. D., & Kuh, D. (2012). Perceived change in quality of life during the menopause transition. Maturitas, 72(4), 243-248.

6. Ryczkowska, K., Adach, W., Janikowski, K., Banach, M., & Bielecka-Dabrowa, A. (2022). Menopause and women's cardiovascular health: is it really an obvious relationship?. Archives of medical science : AMS, 19(2), 458–466. https://doi.org/10.5114/aoms/157308

7. Felson, D. T., et al. (2004). The effect of body weight on progression of knee osteoarthritis. Annals of Internal Medicine, 132(7), 1067-1073.

8. Silva, T. R., Oppermann, K., Reis, F. M., & Spritzer, P. M. (2021). Nutrition in Menopausal Women: A Narrative Review. Nutrients, 13(7), 2149. https://doi.org/10.3390/nu13072149

9. Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027

10. Faubion, S. S., Sood, R., Thielen, J. M., & Shuster, L. T. (2015). Caffeine and menopausal symptoms. Menopause, 22(2), 155-158.

11. NHS. (2024, May 22). Physical activity guidelines for adults aged 19 to 64. NHS. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

12. Kelley, G. A., & Kelley, K. S. (2000). Effects of exercise on bone mineral density in men: A meta-analysis. Journal of Bone and Mineral Research, 15(5), 639-646.

Cramer, H., et al. (2014). Yoga for menopausal symptoms: A systematic review and meta-analysis. Maturitas, 78(4), 195-204.