How your metabolism changes during menopause

Many people think of metabolism as a simple measure of how quickly our bodies burn through calories, but it’s actually a collective term for the many processes that convert food and nutrients into energy and building blocks the body needs. During menopause, this process slows down, which can lead to weight gain. Here, why it happens and what that means for your body and overall health.

Somewhere around age 30, research shows that our bodies naturally start to lose muscle mass, about 1% per year. Since muscle burns more energy than fat, that loss can ding our metabolic rate — and this happens to both women and men.

“This is a major reason that people gain weight as they age,” says Dr. Stephanie Faubion, M.D., the director for the Center for Women's Health at the Mayo Clinic, medical director for The Menopause Society, and member of the WeightWatchers Scientific Advisory Board.

As our bodies lose muscle, they also gain a greater proportion of that — and during the menopause transition, that fat distribution looks different than it did in your 20s. Thanks to lower levels of estrogen, it ends up being centered around the middle — and this can negatively impact insulin and blood glucose levels.

Learn more about weight gain during menopause

Exercise is the best-proven way to maintain your metabolism as you age. Strength training is also helpful for maintaining muscle mass and fighting off a slowing metabolism. That said, several studies report that people who regularly engage in almost any form of exercise — whether swimming, running, or tennis — may burn more calories independent of those activities than people whose lifestyles are sedentary.

In addition to boosting your metabolism, weight training is especially important for menopausal-age women because it can:

• Reduce the frequency as well as the severity of hot flashes

• Be as effective as menopause hormone therapy (MHT) in preventing bone loss

• Improve body adiposity (reduce body fat)

• Improve inflammation

• Reduce depression and anxiety

Learn more about why strength training matters now

As far as current research shows, the only lifestyle “hack” that makes a significant difference in metabolism is exercise. While a few small studies suggest that lifestyle measures such as getting better sleep, turning down the thermostat, or drinking more water may boost metabolism, the findings aren’t consistent and most of the effects are marginal.

Maybe you’ve heard that certain foods and drinks — such as coffee, spicy peppers, or green tea — can speed up your metabolism, but there’s no evidence they make a meaningful difference in how quickly your body burns calories. Some research suggests that a high-protein diet could slightly raise metabolic rate because burning protein may require more calories during digestion than other types of food, but the effects are also minimal.

The bottom line? Focusing on exercise is your best bet.