Are you frustrated by sudden weight gain, especially around your midsection, despite eating the same way you always have? The body composition changes during perimenopause can feel shocking and demoralising, but understanding what’s actually happening can help you respond more effectively.
How Hormones Reshape Your Body
During perimenopause, multiple hormonal shifts work together to change how your body stores fat and maintains muscle:
Sex Hormone Decline: As oestrogen and progesterone levels fluctuate and eventually decline, fat distribution shifts from hips and thighs to your abdominal area. This visceral fat accumulation isn’t just cosmetic – it’s metabolically active and can impact your health.
Cortisol’s Role: Chronic stress and poor sleep during perimenopause often elevate cortisol levels, promoting belly fat storage and breaking down precious muscle tissue.
Insulin Changes: Many women develop insulin resistance during this time, making it harder for your body to process carbohydrates efficiently and leading to increased fat storage.
Age-Related Muscle Loss: Starting in your 30s, you naturally lose 3-8% of muscle mass per decade. This process continues & potentially accelerates during perimenopause, reducing your overall metabolism and changing your body shape.
The Truth About Metabolism and Menopause
Contrary to popular belief, research shows that basal metabolism doesn’t actually slow down until around age 70, with the exception of certain illnesses such as diagnosed hypothyroidism. However, several factors during perimenopause can create the illusion of a slower metabolism and disrupt your energy balance throughout the day.
Sleep Disruption Effects: Poor sleep elevates cortisol, interfering with hormones like ghrelin and leptin that control hunger and satiety. This leads to increased cravings and further muscle loss.
Insulin Sensitivity Changes: Reduced insulin sensitivity can cause energy crashes and intense cravings, making it feel like your metabolism has stalled & driving the desire for high energy foods
Decreased NEAT (Non-Exercise Activity): Fatigue, poor sleep, and drastic undereating attempts can reduce your spontaneous daily movement and total daily calorie burn.
Reduced Formal Exercise: Joint pain, fatigue, hot flashes, unpredictable heavy periods, body image concerns, and mood challenges can all create barriers to regular physical activity.
Ask Yourself These Important Questions
What did I used to do that I don’t do now?
- More spontaneous activity throughout the day
- Less screen time and more active leisure
- Different work environment (standing vs. sitting)
- Regular planned exercise routines
What do I do now that I never used to do?
- New evening eating or drinking habits
- More sedentary choices (driving instead of walking, more screen time)
- Increased stress eating or emotional eating patterns
Most importantly – WHY? Understanding the root causes – whether it’s lowered self-esteem, physical pain, or specific perimenopausal symptoms – is crucial for creating effective solutions.
What You Can Do About It
Support Strategies:
- Prioritise protein intake to preserve muscle mass during this critical time
- Focus on strength training to combat natural muscle loss
- Address sleep quality to improve hormone balance
- Manage stress through proven techniques like meditation or gentle movement
- Consider working with healthcare providers who understand perimenopause
Testing Options: Comprehensive hormone panels, insulin sensitivity testing, and thyroid function assessments can help identify specific imbalances affecting your metabolism and body composition. You can view our testing and consult packages here, or book a 1:1 with our Naturopath Elisha for a personalised recommendation based on your presenting symptoms.
Remember, these changes are a normal part of the perimenopausal transition, not a personal failure. With the right approach and support, you can navigate these shifts while maintaining your health and confidence.
Written by Naturopath Elisha.
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