Postmenopausal women need to be particularly cautious about weight gain, as it can lead to a heightened risk of serious illnesses, including breast cancer. By maintaining a healthy weight and exercising regularly, women can prevent many complications that may arise during menopause.
A study published in the journal Cancer Research highlights the potential risks of weight gain during menopause, especially for already obese women. These women face a higher probability of aggressive breast cancers compared to their leaner counterparts.
Erin Giles, one of the researchers in the study, explains their findings: “By using nutrient tracers for fat and sugar, we tracked where the body stored excess calories. In lean models, excess fat and glucose were taken up by the liver, mammary and skeletal tissues. In obese models, excess fat and glucose were taken up by tumors, fueling their growth.”
Although treating at-risk women with certain drugs can help control breast cancer risk, Giles suggests that utilizing both diet and exercise might be equally, if not more, effective in reducing this risk.
The Science Behind Weight Gain and Menopause
As women age, their estrogen levels decrease, leading to alterations in where fat is distributed in the body. This hormonal shift can result in weight gain during menopause, particularly in the abdominal area. This type of visceral fat (found within the abdominal cavity) can negatively affect numerous vital organs, like the liver and pancreas, potentially leading to insulin resistance, inflammation, and other health issues.
According to the National Institutes of Health, postmenopausal women are more likely to develop heart disease, stroke, and certain types of cancer. Gaining excess weight exacerbates these risks, making it critical for women going through menopause to maintain a healthy lifestyle.
Diet and Exercise: A Powerful Combination
During menopause, it becomes even more important to make conscious choices about diet and exercise. Consuming nutrient-dense foods that are high in fiber, lean protein, and healthy fats can help keep weight in check while also providing essential nutrients. Eating plenty of fruits, vegetables, whole grains, and legumes will not only contribute to overall health, but also reduce the risk of certain cancers, like breast cancer.
In addition to making healthy food choices, incorporating regular physical activity can lower the risk of various health issues. Engaging in at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking or swimming, can aid in maintaining a healthy weight and improving overall wellness. Resistance training exercises, like lifting weights, can also help preserve lean muscle mass, which may decrease during menopause due to the decline in estrogen levels.
A Holistic Approach to Menopause Management
While many women are prescribed hormone replacement therapy (HRT) as a solution for managing menopause symptoms, some prefer to avoid HRT due to associated risks and side effects. In these cases, adopting a more holistic approach to menopause management can be beneficial.
Implementing a well-rounded self-care routine that includes stress management techniques, like meditation or yoga, can help alleviate some of the common symptoms of menopause, like hot flashes and mood swings. In addition, focusing on proper sleep hygiene and maintaining social connections can improve overall well-being during this transitional period.
The Takeaway
Menopause can be a challenging time for many women, but it is essential to prioritize health and well-being during this stage of life. Weight gain during menopause can lead to a greater risk of developing severe illnesses, particularly for women who are already obese. By making conscious choices about diet and exercise, women can mitigate these risks and pave the way for a healthier future.
