For women navigating their 40s and 50s, changes in their body often signal the transition to menopause, a period marked by hormonal fluctuations, potential weight gain, and other related symptoms. While hormone therapy isn't a weight-loss solution, understanding the role of supplements and lifestyle adjustments is key to managing weight during and after menopause.
Navigating Perimenopause and Menopause
The onset of menopause, known as perimenopause, can bring about symptoms like hot flashes, mood swings, and weight gain. These symptoms, stemming from fluctuating estrogen and progesterone levels, can start 7 to 10 years before menopause. The decrease in these hormones, coupled with natural aging, leads to metabolic changes, including decreased muscle mass and reduced calorie burning, which contributes to fat accumulation. Genetics, sleep deprivation, and a sedentary lifestyle also play significant roles. This creates a cycle where muscle tone decreases, fat accumulates, and metabolism slows down, further exacerbating weight gain.
While hormone therapy (HT) can alleviate some menopausal symptoms, it is not a weight loss solution. Although HT won't cause weight loss, some evidence suggests it might redistribute fat from the midsection to the thighs and gluteal region.
The Menopause Belly: Health Implications
The weight gain experienced during menopause, often referred to as the "menopause belly," can increase the risk of serious health conditions such as diabetes, heart disease, high blood pressure, stroke, and respiratory problems.
Dietary Strategies for Weight Management
Adopting a healthy diet is crucial for managing weight during and after menopause. The Mediterranean diet, rich in anti-inflammatory foods, limits sugar, sodium, processed carbohydrates, trans and saturated fats, and processed foods. It emphasizes whole foods rich in nutrients, fiber, and antioxidants, which support overall health and healthy weight management.
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As metabolism changes, adjustments to eating habits are necessary. Stress eating can also contribute to weight gain. Therefore, it is essential to change eating habits and prioritize a balanced, nutrient-packed diet.
Exercise: A Vital Component
Combining a healthy diet with regular exercise is essential in midlife and beyond. Experts recommend 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week. Weight-bearing exercises like Pilates, weightlifting, tennis, and high-intensity interval training are particularly effective.
The Role of Supplements
While there is no "magic bullet" for weight loss, certain supplements can support hormones and metabolism during perimenopause and menopause.
Key Supplements to Consider:
Calcium & Vitamin D: These nutrients are crucial for strong bones and may affect fat cell production, metabolism, and absorption. Vitamin D aids calcium absorption, and this nutrient combination can be found in yogurt, dairy, plant-based milk, canned sardines, and salmon.
Omega-3 Fatty Acids: Found in fish, seafood, flax, chia, and walnuts, omega-3s may improve body composition due to their anti-inflammatory benefits, particularly when combined with a reduced-calorie diet. They may also support healthy blood sugar and lipid levels.
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Fiber: Fiber-rich foods support gut health and promote a feeling of fullness. Eating more fiber can aid in weight loss.
Protein: Protein helps maintain lean mass (muscle, bone) and is necessary for building muscle. It may also prevent weight and belly fat in midlife.
Magnesium: Magnesium promotes sleep by aiding melatonin production, relaxing the body, and reducing anxiety.
Probiotics: Probiotics support a healthy gut microbiome and may ease symptoms of depression and anxiety. They can also alleviate gastrointestinal distress triggered by hormonal changes.
Creatine: Creatine supports muscle growth and strength, enhances exercise performance, and may improve mood and brain power.
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Berberine: Berberine may help lower blood sugar and improve cholesterol levels. It has also shown potential for weight loss.
Considerations When Taking Supplements:
- Prioritize obtaining nutrients through food.
- Choose supplements that are third-party tested to ensure safety and purity.
- Consult a healthcare professional for personalized recommendations.
Weight Loss Medications: GLP-1 Receptor Agonists
Glucagon-like peptide-1 receptor agonists (GLP-1s), such as semaglutide and tirzepatide, are effective weight loss treatments that suppress appetite and slow intestinal transit. These drugs help reduce fat mass all over the body, including abdominal fat. They also improve insulin resistance, potentially combating some of the effects of menopause's hormonal changes.
The Importance of a Holistic Approach
Managing menopausal symptoms and weight gain requires a holistic approach that includes lifestyle adjustments, dietary changes, exercise, and, when appropriate, medications or supplements. Consulting with a healthcare professional, like a Midi clinician, can help create a personalized plan to address individual needs and achieve lasting weight loss results.
The Importance of Consulting Healthcare Professionals
It is important to seek advice from healthcare professionals before taking any dietary supplements. Some supplements may cause side effects and interact with prescription or nonprescription medications. A healthcare professional can design a plan tailored specifically to individual needs, which might include lifestyle support for diet, exercise and healthy sleep, botanicals and supplements, non-hormonal medications, and hormonal medications including hormone replacement therapy (HRT). Addressing menopausal symptoms and weight gain with a holistic approach can be the best way to find relief and achieve lasting weight loss results.
Other Supplements for Menopause
Several other supplements are commonly used to manage menopause symptoms, although their effectiveness varies.
Black Cohosh
Black cohosh has been traditionally used to treat conditions such as fever, cough, and irregular menstruation. More recently, people may use black cohosh to treat menopausal symptoms such as hot flashes, night sweats, vaginal dryness, and irritability. A research review from 2020 suggests that black cohosh may be effective for relieving menopausal symptoms, either alone or in combination with other herbs.
However, black cohosh may interfere with the way tamoxifen works, increase the toxicity of chemotherapy drugs, and interact with drugs metabolized by the Cytochrome P450 3A4 enzyme.
Red Clover
Red clover contains isoflavones, compounds similar to estrogen. People have traditionally used red clover to treat conditions such as asthma, whooping cough, and cancer. In recent times, people have used this supplement for menopause symptoms, osteoporosis, and high cholesterol. However, the NCCIH states that all studies investigating the effects of red clover on menopausal symptoms and bone density in menopausal females have had inconsistent results. There is not enough evidence to suggest red clover can effectively relieve symptoms of menopause.
Soy Supplements
Soy supplements commonly consist of soy protein, isoflavones, or a combination. People may use soy supplements to manage menopausal symptoms, high blood pressure, and high cholesterol, and to improve bone health and memory. An older 2015 review of studies found that soy isoflavones can reduce the severity of hot flashes. However, the authors note that it took an average of 13.4 weeks for people to notice the effect of the soy isoflavones in comparison with 3.09 weeks when using estrogen hormone replacement therapy (HRT).
Ginseng
Ginseng is another herbal supplement that people may use to relieve menopausal symptoms. A 2022 review also found ginseng to be helpful for reducing hot flashes and improving overall quality of life scores, though it pointed out the studies are small and more high quality research is necessary.
St. Johnâs Wort
St. Johnâs wort is a traditional European herbal remedy for various conditions, including depression and menopause symptoms. Older research found that St. Johnâs wort supplements affected hot flashes.
Skepticism and Caution
Dr. Jan Shifren and Dr. Pieter Cohen, experts from Harvard-affiliated hospitals, caution against the unregulated nature of menopause supplements and the potential for predatory marketing. They emphasize the importance of skepticism and advise women to be aware of who profits from these products.
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