Menopause and Weight Gain

Podcast Episode 23 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Today, I’m talking about Menopause & Weight gain.

Weight gain during perimenopause and postmenopause is very specific to each person. It depends on genetics, changes to body composition, and how certain foods like fats and sugars are burnt and stored. We now also know that our gut biome, exercise, and sleep quality directly affect weight gain.

A recent study has shown that as oestrogen levels decrease, a woman’s body accumulates fat in the tummy area, leading to an increased waistline. Fat is also pushed towards the inside of the body to fill up the spaces between the organs in the abdomen. This is called visceral fat, which increases our risk of cardiovascular disease and other chronic conditions like diabetes. At a cellular level, fat cells in perimenopausal women also start to fill up and hold more fat than ever before.

It has also been shown that the gut microbiome changes as oestrogen levels fluctuate, which might affect weight gain.

Being overweight or obese can lead to cardiovascular disease, type 2 diabetes, stroke, mental health issues, arthritis and early death. 

We can all agree that we need to stay within a healthy weight range. So, is it just a matter of cutting down calories?

A calorie is a unit of energy equivalent to the heat energy needed to raise the temperature of 1g of water by 1 degree Celsius - in other words; it measures energy.

Many years ago, humans were hunter-gatherers and didn’t get to eat very often. As a survival mechanism, their bodies evolved to keep hold of any calories they had eaten by burning (or metabolising) this fuel more slowly. This survival mode is still genetically coded within our system, so when people cut their calories drastically, the body switches on this survival mode and slows down metabolism to keep hold of these calories. This is why people find it difficult to lose weight.

During menopause, it is advised to focus on the quality of food you eat rather than the quantity. This means that although 100 calories from chocolate, energy-wise, is identical to 100 calories from vegetables, the quality of the calories the body gets from vegetables is much higher, nutrition-wise, than those from chocolate. And that, my friends, is what makes all the difference!

If you eat too much sugar or carbohydrates, like pasta or bread, all this energy must be stored somewhere. Remember, the body is designed to try to keep hold of all this fuel! Insulin is made to grab all this sugar, which is now floating around inside your blood as glucose and directs it to the liver and muscle cells to be used as stored temporarily and be quickly available to make energy. When all these places are full, the body turns this glucose into fat.

As we age, we lose muscle mass. This means that we have less temporary storage in our body, so we have more glucose stored as fat. This is why we need to eat less as we age.

Start by reducing sugary drinks and processed and fast food. Eat more fruits, vegetables, nuts, and whole grains. Fermented foods help your gut microbiome thrive, and don’t eat too late at night.

Good quality sleep is important, as is exercising and moving more. We now recognise the importance of building strength rather than aiming to be thin. 

Managing stress regularly reduces the amount of the stress hormone cortisol, which encourages fat to be stored around the abdomen.

Keeping a healthy weight is not always straightforward and can be frustrating, especially when women have adopted a healthy lifestyle all their lives and suddenly find that those strategies are not working anymore.

My best suggestion is to modify your goals from losing weight to being strong and healthy. Stay focused and make this your main objective. If in doubt, talk to your healthcare professional. It takes time to change your mindset and body, so as always, there are no quick fixes. But with the right attitude, you can do it! 

Brain Fog Blues: Understanding Cognitive Challenges in Menopause

Podcast Episode 22 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Today, I’m talking about Brain Fog during Menopause.

Brain fog is one of the most discussed symptoms of perimenopause and menopause. Many women describe their brains as being like cotton wool or floating in the clouds.

Some women notice they become increasingly forgetful, like walking into a room and forgetting why or reading a letter and finding thoughts drift away and need to start again. Sometimes, symptoms are so severe that some women ask their doctors to be referred to a memory clinic, thinking they are having symptoms of dementia.

We mostly think of oestrogen and testosterone as sexual hormones, but these chemicals also have other very important non-sexual functions in the body, including affecting the brain. 

Oestrogen stimulates brain cells to burn glucose and keep energy going. As oestrogen decreases, so does energy production in the brain. This triggers hot flushes, anxiety, depression, brain fog, and memory lapses.

Testosterone is known to sharpen the brain and strengthen the arteries supplying blood to the brain cells, which enhances memory.

There is a thought that brain fog is not just due to hormonal changes. Sleep disturbances and stress interfere with both concentration and memory.

So, what can we do to feel less foggy?

Manage your stress and learn to slow down when things are getting a bit too much. Allow yourself to refocus and give your brain time to process the task at hand. Stay calm and try not to get frustrated - as this will only make matters worse.

Nutrition

Stay hydrated - dehydration is linked to drops in concentration and memory.

Eat a diet rich in omega-3 and folate, as they are vital for the functioning of the brain and nervous system. Good sources include fish, chia seeds and brussel sprouts.

Antioxidants like Vitamins A, C and E mop up free radicals that damage the body, including the brain. Good sources include bananas, red peppers, spinach and oranges.

Soy has been found to improve memory in menopausal women.

Reduce processed food and sugars and eat food rich in vitamin B and probiotics, like yoghurt.

Fuelling your brain with energy-rich foods allows the brain to function at its very best 

Exercise

Exercise is a great way to improve fitness while promoting mental and emotional well-being. 

Exercising the brain is just as important. You can try doing crosswords, memorising the occasional shopping list, or taking up new activities that involve coordination.

Quit smoking and limit alcohol intake.

Sleep

Sleep helps clean out the brain. Improve your Sleep Habits by improving your sleep hygiene habits, like establishing a regular sleep schedule. I’ve spoken in a bit more detail about this in a separate podcast called Menopause & Insomnia. Better sleep boosts energy levels and concentration and helps lift brain fog.

HRT helps brain fog and improves concentration and memory. It can also improve other symptoms that interfere with brain function and sleep, like night sweats.

Always seek support if you’re struggling. Talk to your doctors if you are feeling unwell or worried. Brain fog can be a symptom of other conditions that might need checking out.

#radiomenopause

Menopause and Diabetes

Podcast Episode 21 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Today, I’m talking about Menopause & Diabetes.

Type 1 diabetes happens when the body cannot make enough insulin, a hormone that controls blood glucose. Type 1 diabetes is not linked with age or obesity; type 2 diabetes is.

If you do not have diabetes, perimenopause and menopause do not directly cause diabetes. However, as the hormone levels change during perimenopause, the risk of developing diabetes increases.

This is mainly because the body begins to store fat around the middle of the body, which affects how insulin works and may lead to insulin resistance. Insulin resistance is when your body’s cells do not adequately respond to insulin and your blood levels of glucose increase. This may also happen in women who have a healthy weight.

Fluctuations in hormone levels can make it more difficult to control blood glucose levels, causing them to swing erratically for no apparent reason.

Other risk factors for type 2 diabetes are leading a sedentary lifestyle - having a family history, and having or developing high blood pressure.

If you have diabetes, you will be aware of hypoglycaemia, which is where the blood glucose levels drop too low.

Some menopausal symptoms, such as hot sweats and palpitations, are very similar to hypoglycaemia, so you may need to check your blood glucose more often. If it’s a hypo, treat it as you usually would. Always deal with the hypo first if it’s a hypo combined with a hot flush.

The following tips can help you manage your blood glucose levels and menopause symptoms and reduce associated risk factors.

1. Cut down on caffeine and alcohol, as both can disturb sleep and make hot flushes worse. Alcohol is also very high in calories, so cutting it down will help you manage your weight.

2. Quit smoking as it increases your risk of heart disease and osteoporosis

3. Stay active - This helps your insulin to control your blood glucose more effectively. It is beneficial to go for a walk after a meal.

4. Nutrition: Cut down on processed foods and increase your fibre, fruit, vegetable, and whole grain intake. This helps control weight and maintain a healthy cardiovascular system. 

5. Check your blood levels regularly and discuss your options with your doctors, pharmacist or nurse. Blood Pressure and cholesterol must be checked periodically to screen for cardiovascular disease.

6. Although HRT can reduce the risk of developing Type 2 diabetes, it should not be started for that reason.

If in doubt, don’t just assume or struggle in silence - speak to your healthcare professionals.

#radiomenopause