Menopause - Mystery of the disappearing curve
The first clue might have been a slight decrease in the length of your menstrual cycle. Then came the hot flashes followed by a suspicion that the cut away between chest and hip was transforming from hour glass to muffin top. Often women are aware that menopause is affecting their body but many feel helpless in the face of this natural part of life. I am going to share some insights with you about menopause in the hope that you will feel a little more empowered to stay healthy, feel great and hopefully hang onto those curves for a bit longer!
Where are my curves going?
During menopause estrogen production decreases (estrogen is a hormone).8 What many don’t realise is that this has a direct effect on where fat is stored on the body.8 Estrogen can take most of the credit for the development of the breasts and the deposition of fat, on the thighs and buttocks.8 When estrogen levels decline, androgenic hormones, which is just a fancy way of saying male hormones do not decline at the same rate.8 The result? More fat is stored in the abdominal (belly) region.
During menopause your fat cells also increase their secretion of a hormone that increases insulin resistance.6 This is significant because insulin resistance has a direct relationship with abdominal weight gain.1 On top of this studies show that reduced estrogen results in greater resistance to the effects of insulin.5 This can see insulin levels rise in the body. Once again increased levels of insulin in the body are linked with abdominal weight gain.1
What can be done?
A healthy diet and regular exercise can help manage menopause.8 In fact changing your lifestyle may greatly reduce symptoms of menopause.
It’s insulin’s job to organise glucose transport into our cells to be used for fuel. Glucose is what carbohydrate foods are broken down to upon consumption. By controlling your carbohydrate intake you help control your body’s insulin response. Controlled carbohydrate can help control abdominal obesity.
But don’t think that as long as you control your carbohydrates you can eat whatever else you like. Fat has more calories than carbohydrates so if you overdo it with your fat intake you will continue to add the pounds.3 Pastries, cakes, biscuits, deep fried foods and large portion sizes are some of the prime offenders when it comes to weight gain. Fresh fruit, vegetables, fat free dairy, lean meats, whole grains and good fat sources such as avocado, olive oil, fish oil and nuts are the good guys. Look at the portion sizes you are consuming... too much of a good thing can result in weight gain too!
But what about exercise?
Regular exercise is important. Including at least 30–45 minutes on most days of the week can help maintain weight.2
A recent study looked at weight training and effects on menopausal women. A group of 82 overweight and obese women in Minnesota began lifting weights with supervision to combat abdominal fat gains during menopause. In the same study another group received exercise advice alone. The weightlifting group encountered an average increase in inter-abdominal fat of 7% compared to the group that received exercise advice which gained an average of 21%.8
But how does this work? Remember how I was talking about insulin resistance above? Weight training has been shown to help reduce insulin resistance.7 Let me explain. The body becomes resistant to insulin because there’s too much energy (kilojoules/calories) in the body. This energy comes from either glucose or fat. Insulin works especially closely with glucose. Insulin is basically the key that opens our cells up allowing glucose to enter and be burned up by the cell for fuel. When the cells already have enough glucose they reduce the number of key holes that the insulin can open for the cell to take in the glucose. It’s their way of saying we’ve got plenty of glucose thank you - try somewhere else! The cells become resistant to insulin. So the glucose, by a relatively complex metabolic process will be stored as fat, which may take residence on your belly among other places.
Control the insulin, control the curve!
Control insulin by increasing your muscles thirst for glucose. When our muscles begin working out they become thirsty for glucose. Because they need more fuel the insulin keyholes re-emerge allowing insulin to open the cell and let glucose in.4 This will make your body more responsive to insulin. One way to do this is to include weight training in your exercise routine. But before beginning, speak to your doctor to ensure you are fit to begin and talk to a trained exercise professional to show you the safest way to go about it.
Control insulin by controlling your carbohydrate intake. Choose low glycemic index, whole grain and high fiber carbohydrates most of the time and reduce portion sizes. Controlled carbohydrate intake will reduce your body’s need to pump out insulin. Controlled insulin levels tell the body to burn fat for energy.
With careful planning, hopefully you will be able to salvage the curve for a few more years and stay in shape for the golden years of your life!
References
- Carey, D.G. et al, 1997. Abdominal fat and insulin resistance in normal and overweight women: Direct measurements reveal a strong relationship at both high and low risk NIDDM. Diabetes - A Journal of the American Diabetes Association 45(5) p. 633- 638.
- Deakin University – Better Health Channel, March 2009. Menopause [Online]. Available at http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Menopause?open [Accessed 8th October 2009].
- Freudenrich, C. (author), How stuff works, 1998 – 2009. How fat cells work [Online]. Available at http://health.howstuffworks.com/fat-cell2.htm [Accessed 25th August 2009].
- Henrikson, E.J., 2002. Exercise effects on muscle insulin signalling action. Invited review: Effects of acute exercise and exercise training on insulin resistance. Journal of Applied Physiology 93 p. 788-796.
- Mayo Foundation for Medical Education and Research, 2008. Weight gain after menopause [Online]. Available at http://www.mayoclinic.com/health/menopause-weight-gain/HQ01076 [Accessed 24th August 2009].
- Pulido, J., Salazar, M., 1999. Changes in insulin sensitivity secretion and glucose effectiveness during menstrual cycle. Archives of Medical Research 30(1) p. 19-22.
- Ryan, A.S. et al, 1996. Role of Exercise training in the prevention and treatment of insulin resistance and NIDDM. Sports Med 24(5) p. 321-336.
- Wingert, P., Kantrowitz, B., 2007. Is it hot in here? Or is it me? The complete guide to menopause. Workmen Publishing Company, Inc. USA.
Last updated 08 October 2009
