Perhaps they call it middle age because that’s when all the fat seems to accumulate in your middle. The truth is, if you’re a menopausal woman, it’s likely that you’ve found yourself battling belly fat.
“There’s a natural tendency to gain weight in menopause. It’s our body’s way of protecting us from the loss of estrogen,” said Sue Burton, certified nurse midwife at Westside Midwifery and Women’s Health in Butte. Burton explained that fat cells still are capable of producing estrogen, which is why a typical menopausal woman might find herself gaining five to 10 pounds each decade after menopause.
Burton sees a significant number of menopausal women in her practice and said that weight gain is one of the top five complaints she hears from her patients.
Other complaints include night sweats, hot flashes, lack of sleep — all of which make menopause stressful. Increased stress levels lead to increased blood levels of cortisol, which lead to the accumulation of belly fat, as well as insulin resistance and type II diabetes.
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Although there are hormone replacement therapies and other medications are available to help ease the transition into menopause, Burton said good health habits are key when dealing with a women’s change of life.
“You are going to have to exercise even more than when you were 30,” she said.
Holly McCamant, health enhancement director at the Butte Community YMCA, holds a bachelor’s degree in applied health science from Montana Tech. McCamant offered some suggestions on how women could take a healthy approach to menopausal changes.
“One thing I think is important for women, is not to let menopause be an excuse to get fat,” she said.
McCamant said that women need to take control of their stress, diet and exercise to make sure they maintain a healthy weight in their postmenopausal years. She pointed out that managing stress is crucial to prevent the accumulation of belly fat and suggests finding relaxing activities, such as yoga, to help manage stress.
Diet also plays a part in menopausal weight management, especially with fat intake. McCamant classified fat into two categories.
“Good fats tend to be used for energy, bad fats tend to be stored,” she explained.
McCamant said that bad fat, or saturated fat, is solid at room temperature, while good fats, or unsaturated fats, are liquid at room temperature. Foods like avocados, sunflower seeds and oily fish like salmon are also examples of “good fat” choices, she said.
Exercise is also key in maintaining healthy levels of body fat and McCamant said menopausal women need to incorporate both cardio and strength training into their regular workout. Benefits include building muscle, increasing metabolism, preventing osteoporosis, and improving the health of the heart and lungs.
When it comes to cardio workouts, McCamant encourages women to get moving.
“The one thing I think is under rated is the value of walking. It really is a good place to start,” she said. Cross training is also important and McCamant suggests incorporating a variety of activities such as swimming, hiking, biking or dance.
“The more you mix it up, the less likely you are to have an over use injury and you’ll have better overall strength,” she said.
McCamant said that both the YMCA and the American Academy of Sports Medicine recommend exercising on most, if not all days of the week for a minimum of 20 to 30 minutes.
Strength training is also important to keep the metabolism in check and to avoid a major shift in body composition.
“You lose a half pound of muscle and gain a half pound of fat every year after the age of 25 if you don’t start strength training,” she said. Weight bearing exercise also helps prevent and reverse weakening of bones that are the hallmark of osteoporosis.
“Strong muscles do equal strong bones. You can’t build up your muscles without building up your bones,” she said. McCamant added that people need to keep increasing their resistance by increasing the weight lifted and repetitions each time they go to the gym. She recommends strength training two to three times per week.
Following McCamant’s advice does pay off. Dorothy Borge, 62, said that she has been able to maintain a healthy weight in her postmenopausal years by leading an active lifestyle.
“I’ve been a walker for years. I try to watch my diet, too,” she said. Borge came to McCamant a year ago to add strength training into her fitness program due to concerns about muscle loss and bone health.
“My bone density had gone down some, which was a big incentive to start on a weight program,” she said. Borge has seen considerable improvement in both muscle mass and bone density scans since beginning a strength-training program. She also has noted improvement with her osteoarthritis she has developed in her joints.
Borge, a retired teacher, prefers to call herself “refired.” She said that she has learned to adapt to her aging body’s changes by taking a proactive approach to staying healthy.
“It takes work to manage health things. I kind of look at it as a job,” she said.
Six ways to boost your metabolism In addition to cardio, strength training and watching your saturated fat intake, there are some other new strategies available to help fight weight gain.
Indulge in Omega-3 fatty acids Found in fish like salmon, herring and tuna, omega-3 fatty acids help balance blood sugar and reduce inflammation. Vegetarian alternatives include flaxseed oil and walnuts.
Avoid Trans Fat Studies show that consuming trans fat slows the metabolism.
Drink Green Tea Catechins in green tea might be why studies show that dieters who drink green tea lost more weight than those who didn’t.
Eat Breakfast Studies show that the majority of people who lose weight and keep it off make eating breakfast part of their morning routine.
Choose Organic Fruits, vegetables and grains grown with pesticides may interfere with the thyroid’s ability to regulate metabolism.
Pick Proteins It takes the body longer to digest protein, leaving you feeling full, longer. Studies done at Purdue University also indicate that high protein diets might help preserve lean body mass.
Information adapted from “The Best New Ways to Boost Your Metabolism” Health magazine, March 2008.