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.