Sallyanne Brady
Menopause Mentor and Founder of The Irish Menopause
Uncover the less-known effects of menopause on metabolism, plus how hormonal changes may affect body composition, energy expenditure and the risk of diabetes.
Well-known menopausal symptoms include mental and physical aspects like aches, sleep issues, overwhelm and hot flushes. However, some aspects are not as often discussed.
Metabolism and body composition effects
During perimenopause or menopause, women are more vulnerable to body composition changes, muscle loss and abdominal obesity; with a sedentary lifestyle, these changes can affect overall energy expenditure and basal metabolic rate.
Many may not realise that these hormones are involved in our metabolism. What does this mean? Metabolism is the chemical reaction in the body’s cells that changes food into energy. Our bodies need this energy to do everything from moving to thinking and growing.
Moreover, fat redistribution due to hormonal changes leads to changes in body shape. Yes, you may suddenly be carrying weight around your midsection, yet you aren’t doing anything different.
During perimenopause or menopause, women are more vulnerable to body composition changes, muscle loss and abdominal obesity.
Hormonal changes and insulin sensitivity
There are over 50 hormones identified in the human body, all interacting with one another. Ovarian hormones (the main ones discussed in menopause — oestrogen, progesterone and testosterone) influence insulin sensitivity across the menstrual cycle, during pregnancy and in the menopausal transition.
Women are open to insulin sensitivity during this life phase and, unfortunately, have an increased risk of type 2 diabetes. Hormonal changes in perimenopause (transitional phase before menopause) can affect your blood sugar levels. This may make it harder for some perimenopausal women to manage diabetes and metabolise sugars.
Gut health and balanced diet
Although we have enough to contend with in midlife, we need to stop and assess. Imagine waking up one morning in another person’s body — you need to get to know it. What does it like or dislike? What does it tolerate or react to?
The body goes through a huge shift, including changes in our microbiome. Gut health is so important for overall wellbeing, and lifestyle is imperative at this time. A healthy, balanced diet can help. Be sure to find a diet that suits you, as we are all unique.
However, sugar, alcohol and processed foods, for example, should be limited. Instead, a more whole-foods diet should be adopted. I was never aware of the metabolic changes that occur during this life phase and, hopefully, more people will realise how it may impact health as women age.