During menopause, it is common for many women to experience weight gain, especially in the abdominal area. This is due to the metabolic changes caused by the decrease of estrogens, which generates a state of chronic inflammation, explains Dr. Sonia Perez, endocrinologist at Centro Medico Clinica Ricardo Palma – Sede Plaza Lima Sur, who provides us with valuable information on this subject.

What health problems can develop during menopause due to weight gain?

Weight gain during menopause can favor the development of diabetes, dyslipidemia, cardiovascular diseases and various types of cancer, such as breast, uterine and colon cancer. In addition, the bone loss characteristic of this stage, which begins two years before the last menstrual period and lasts up to two years after, is aggravated in obese women, who are more prone to suffer from osteoarthritis and other conditions.

How does estrogen depletion affect body fat distribution?

The decrease in estrogen levels causes a change in body fat distribution from a gynecoid (pear-shaped) to an android (apple-shaped) pattern, which increases fat in the central area of the body. In this phase, women tend to focus more on avoiding weight gain, neglecting the prevention of sarcopenia (loss of muscle mass), which can cause alterations in musculoskeletal function, such as pain, fatigue and joint stiffness.

Tips to stay fit during menopause:

During menopause it is possible to control weight and even lose a few kilos as a way to take care of your health and prevent the appearance of chronic pathologies.

• Engage in physical activity. At least 150 minutes a week, including strength, flexibility and aerobic activity.
• Get enough rest. When we sleep, the brain and the whole organism are repaired, which lowers cortisol levels in the blood and improves metabolic control. It is recommended to sleep between 6 to 8 hours a day.
• Follow a balanced diet. To avoid the abrupt weight gain that can occur during the menopausal transition.
• Learn to manage stress and anxiety. Incorporate activities such as meditation, yoga and cognitive-behavioral therapy into your life to maintain a positive and relaxed attitude.
• Go to your medical controls for the evaluation of your metabolic profile. Especially if there is a history of cardiovascular disease in your family.

Remember: It is possible to control your weight during menopause and, by doing so, improve your health and prevent chronic diseases.

Dr. Sonia Perez
Endocrinologist at Centro Medico Clinica Ricardo Palma – Sede Plaza Lima Sur