Menopause: Understanding Changes
Menopause brings many changes that can affect body weight, energy, sleep, and overall health. With so much information online, it’s understandable to feel uncertain about what’s accurate or helpful. This resource provides a clear, evidence-based look at how nutrition can support your body during this stage.
What is menopause?
- Menopause: The stage when you’ve gone 12 months without a menstrual period.
- Perimenopause: The transition leading up to menopause, when cycles become irregular and menopausal symptoms may begin to occur.
- Post-menopause: The stage after menopause.
Every woman’s experience is unique. Factors such as genetics, health, and lifestyle all influence how menopause feels and how your body responds.
Age-related Changes
Aging may bring a variety of new opportunities, challenges and life transitions (retirement, children leaving home, caregiving for parents, becoming a grandparent, different hobbies, time for travel), which may affect eating and activity habits. Aging also brings about biological changes that can affect nutrition and health, such as:
- Shifts in body weight
- Reduction in bone or muscle mass
- Increased blood pressure
- Changes in appetite
These physical and life changes can influence eating and activity patterns in meaningful ways.
Menopause and Weight Changes
One change many women notice during menopause is a gradual shift in weight and body shape, particularly around the midsection. This happens for a few reasons:
- Age-related changes: On average, adults gain about 0.5 kg (1 lb) per year with age. This is often linked to a slower metabolism, loss of lean muscle mass, and less movement during the day, meaning the body uses energy less efficiently and requires fewer calories.
- Hormonal changes: Lower estrogen influences how and where the body stores fat, often leading to more abdominal fat.
These shifts are normal and expected; they are not a reflection of willpower, habits, or effort. Understanding them can help you respond with realistic, compassionate strategies rather than restriction or frustration.
If you live with conditions like Type 2 Diabetes or Polycystic Ovary Syndrome (PCOS), you may notice these changes more prominently. In these cases, individualized nutrition and medical support can be especially helpful.
The Role of Estrogen
A decline in estrogen is a natural part of menopause and can affect many systems in the body, including:
- Maintaining bone and muscle mass
- Supporting gut health and digestion
- Regulating blood sugar levels
- Regulating the storage of fats
- Protecting the brain and heart
- Regulating cholesterol production
Because of these changes, the risk of heart disease and osteoporosis increases with age. Focusing on nutrition and lifestyle habits can help support long-term health.
Nutrition will not help increase estrogen or change hormonal shifts happening during menopause; however, some women choose hormone replacement therapy (HRT) to manage symptoms. Like any medication, HRT can offer benefits but has also been associated with risks. If you’re considering this, speak with your physician to learn more about whether it’s appropriate for you.
Looking Ahead
Menopause is a natural life stage that brings both challenges and opportunities. With knowledge, self-compassion, and nutrition and lifestyle habits, you can continue to feel supported in your body. To learn more about evidence-based nutrition strategies to support you during this life transition, explore this resource or connect with your Constant Health dietitian.