Posted on April 18, 2022
Ah yes. I have gone through this too. The feeling that your body which you know so well has been hijacked. Changed. Alien.
So what are the basic changes?
LOSS OF MUSCLE.
- Both my OB and my primary care doctor told me I need to start strength training. Turns out, you start losing muscle in your 30s and 40s, and it *joy of joys* accelerates during menopause transition. This may be why “your metabolism slows” and you become more insulin resistant.
- This should be a combination of AEROBIC exercise (goal = minimum 150 minutes/week moderate activity – you can walk, or shorter time of vigorous activity.), MUSCLE STRENGTHENING (work all sorts of muscle groups, a couple sets where by the last one it is difficult to complete) and throwing balance in there is a good idea too (avoid the future hip fractures).
WEIGHT GAIN
- The average is 0.8 pounds/year, due to muscle loss/slower metabolism/insulin resistance during the entire menopause transition. Most of the weight gain is fat.
- Some medications contribute to weight gain- antidepressants, beta blockers, insulin, steroids
- BMI matters. You are considered overweight at BMI 25-29, Obese is BMI 30 or over. Higher BMI has been associated with increased risk of heart disease, diabetes, and higher risks of endometrial or breast cancer. (There was a study I blogged about where you reduce your breast cancer risk by 18% if you lose 5 pounds and keep it off. More weight loss = lower risk of breast cancer. Read about breast cancer risk HERE)
- You tend to gain visceral (intraabdominal) fat, and this is the “bad” fat, and I cannot fix it with plastic surgery. (As a plastic surgeon, this is the internal fat that cannot be treated with liposuction as it is behind your rectus muscles- it pads your intestines and stomach internally). There is thought that increased fat levels helps make more estrogen
- This causes reduced sensitivity to insulin, rising inflammation, increased active levels of testosterone
INSULIN RESISTANCE
INCREASED CARDIAC RISK
- ? Due to increased visceral fat/ waist circumference? If your waist is over 35 inches (for an average height woman), you are at risk. And that risk increases for every inch more.
- Do you have metabolic syndrome? High triglyceride, Low HDL cholesterol, high blood sugar, high blood pressure, and a waist over 35. Again, menopause causes changes in cholesterol levels and more insulin resistance.
The information provided on this website is for general informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions regarding your health or medical condition.
