Here's how to cope.
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| | | | | Q | | How can perimenopause and menopause affect a person's metabolism, and what does this have to do with weight management? | | | | A | | Menopause can significantly affect a person's metabolism, often making weight management more challenging. As estrogen levels decline, fat tends to accumulate around the abdomen rather than the hips and thighs. This change in fat distribution is not only cosmetic but can increase the risk of metabolic conditions such as type 2 diabetes and cardiovascular disease.
At the same time, the natural loss of muscle mass that comes with aging can lead to a slower resting metabolic rate (RMR), meaning the body burns fewer calories at rest. This reduction in calorie burn can make it easier to gain weight even when eating habits don't change.
Hormonal changes can also influence appetite, insulin sensitivity, and how the body regulates energy, all of which can contribute to weight gain or difficulty losing weight. Lower estrogen levels can affect how efficiently the body uses insulin, which may lead to higher blood sugar levels and increased fat storage.
Additionally, many people going through perimenopause or menopause experience fatigue and mood changes that can lead to decreased physical activity and emotional eating, further complicating weight management. Sleep disruptions, which are common in menopause due to hot flashes, night sweats, or anxiety, can also impact metabolism by altering the balance of hunger-related hormones like leptin and ghrelin. Poor sleep quality can lead to increased cravings for high calorie foods and make it harder to maintain energy levels throughout the day.
Understanding these interconnected changes can help individuals approach this transition with greater self-compassion and adopt strategies that support long-term metabolic health, such as regular strength training, balanced nutrition, stress reduction, and prioritizing restorative sleep. Taking care of your health during perimenopause and menopause is about more than just your weight. It is about feeling strong, staying energized, and supporting your long-term well-being. | | | | | | | | Do you have any questions for our menopause experts? Let us know at menopause@healthline.com, and the answer may be featured in an upcoming edition! | | | | | | | | | | | | | HEALTHY TIP | | Eat more protein to speed up your metabolism | | A higher protein intake may boost your RMR and basal metabolic rate (BMR). This can help you burn more calories for several hours after eating and during sleep. High protein foods include lean meats, dairy, legumes, nuts, seeds, and soy products. | | | | | | | | | |   | |  | | | | We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy. | Healthline, Optum Now, and their respective logo(s) are trademarks of RVO Health, LLC.
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