How hormones impact your weight
How do the hormonal changes during the menopause process affect your weight? Here’s a closer look at the connection.
During the years-long process of menopause, your hormones go on an intense rollercoaster ride: up, down, up (sometimes to higher levels than during your reproductive years), and ending low. This ride can be less than thrilling for you because hormones — chemical messengers that send signals to tissues and organs — have major effects on how your body functions and how you feel. They play a key role in many processes, including those related to hunger levels and how blood sugar is regulated, which can impact weight.
What do hormones have to do with weight?
Certain hormones can affect your appetite, your metabolism, and how well your body processes nutrients, explains Amy Goss, Ph.D., R.D., associate professor in the department of nutrition sciences at the University of Alabama at Birmingham. For example, whenever you eat, your body releases a bunch of hormones, including insulin (to push blood sugar into cells for energy) and appetite hormones (to signal to your brain when you’re hungry or full). As your hormones change during menopause, you might eat more than you otherwise would have or store more fat after a meal.
Which menopause hormones are linked to weight gain?
There are many other hormones linked to weight (including cortisol, ghrelin, leptin, and thyroid hormones), but in terms of what’s happening during menopause, there are three major hormonal shifts that primarily affect weight.
Progesterone: This hormone is generally the first one to wane during perimenopause. Lower levels of progesterone are associated with higher BMIs.
Estrogen: The next hormonal shift is typically a reduction in estrogen output. The main character in your menopause journey, estrogen affects how fat is metabolized and stored in the body. Its dip during menopause is linked with a breakdown of muscle, slower metabolism, and an increased percentage of body fat (specifically fat around your midsection, called "visceral fat.") Because estrogen supports insulin — a hormone that allows our bodies to convert glucose (blood sugar) into energy — its decline may lead to elevated blood sugar levels. That estrogen drop can also contribute to poor sleep, which can affect appetite hormones and make you hungrier during the day, says Goss.
Testosterone: Both men’s and women’s bodies have this hormone. Levels of testosterone start dropping well before menopause: By the time you start menopause, your testosterone is typically about half of what it was at its peak in your 20s. Testosterone helps you retain lean muscle mass, and — like with estrogen — declining levels are associated with an increase in body fat, particularly in the belly region. When levels are low, abdominal fat storage grows, partly due to testosterone’s hand in both blood sugar control and your ability to maintain muscle mass.
How to support your hormonal health
When it comes to helping your body on this hormonal ride, healthy habits go a long way, while some women may benefit from hormone treatment.
Learn more about menopause hormone therapy (MHT). More commonly known as hormone replacement therapy, MHT is safe and effective for the right people; talk with your provider about whether starting an estrogen and progesterone course is right for you.
Get enough sleep. Keeping a consistent sleep schedule and getting enough sleep each night (at least seven hours for most adults) is crucial for regulating hormones that are linked to your circadian rhythm — things like cortisol, leptin, and ghrelin. If you’re going through menopause, you may notice your sleep is off, perhaps from night sweats or insomnia, so talk to your doctor about treatment options (including MHT).
Reduce your stress. The less stress you feel, the lower your cortisol levels will be. When you’re overwhelmed, try going on a walk, calling a good friend, practicing deep breathing, or starting a daily yoga practice.
Exercise. Regular physical activity may help regulate appetite hormones like ghrelin, making you less hungry both during and after the workout. While all physical activity is beneficial, strength training in particular may be important for menopause. That’s because it builds muscle, which can help offset some of the muscle loss you’d otherwise experience as you age.