Functional Medicine Doctors’ 5 Steps for Menopause Weight Loss
The Link Between Estrogen, Metabolism & Losing Weight During Menopause
Menopause marks a significant transition in a woman’s life that brings about a myriad of changes, both physical and emotional. Among the most challenging of these menopausal changes is weight gain, particularly around the abdomen, which many women experience during this period.
For women in perimenopause or menopause, this weight gain and belly fat can be extremely frustrating -because neither dieting nor working out seem to help take of the extra pounds. This is because the hormonal changes of menopause are often at the root of a woman’s weight gain in mid-life.
Functional medicine doctor Ruthie Harper, MD in Austin, TX is a medical weight loss expert and menopause specialist who helps patients take a holistic approach to managing the symptoms of menopause – including unwanted weight gain and increased body fat.
In this article, she delves into the intricate relationship between estrogen, metabolism, and weight gain, shedding light on why weight gain occurs during menopause and explaining how you can fight the fat and remain trim and healthy during menopause and beyond.
The Estrogen Weight Loss Connection
One of the most vital hormones influencing a woman’s health is estrogen, specifically estradiol, which is produced by the ovaries. While most women associate estrogen with menstrual cycles and sex, estrogen is not just a reproductive hormone. Rather, estrogen is a master regulator of many bodily functions, particularly those related to metabolism. So, understanding this link between estrogen, menopause and weight gain is essential for any woman navigating the complexities of menopause.
Estrogen, particularly estradiol (E2), plays a pivotal role in a woman’s metabolism. Metabolism encompasses the production, utilization, distribution, and storage of energy in the body—all of which are crucial for maintaining health and supporting reproductive functions. When estradiol levels are optimal, the body efficiently manages energy balance, ensuring that energy intake from food matches the body’s needs. This balance is essential for maintaining a healthy weight and preventing the accumulation of excess fat.
As a woman transition into menopause, her ovaries gradually cease to produce estradiol. This decline in estrogen production disrupts the finely tuned metabolic processes that once kept their bodies in balance. The result is often a shift in how energy is stored, with an increased tendency to store fat, particularly around the abdomen. And this menopausal weight gain is not merely a cosmetic concern – unwanted belly fat also has significant negative implications for a woman’s overall health.
As a side note, interestingly, Polycystic Ovary Syndrome (PCOS) and menopause share a common thread: both conditions involve disruptions in estrogen production. Women with PCOS often struggle with the ovaries’ inability to produce adequate amounts of estradiol. Similarly, during menopause, the ovaries stop producing estradiol altogether. In both cases, the deficiency of this critical hormone leads to metabolic disturbances that can result in significant weight gain that does not respond to diet or exercise.
The Science Behind Menopause Weight Gain
As women approach menopause, they often notice changes in their bodies that are difficult to control. One of the most common complaints from menopausal patients is the accumulation of belly fat, despite maintaining the same diet and exercise routines. Dr. Ruthie Harper is a renowned menopause doctor and estrogen therapy expert in Austin, TX and she assures her patients that this is not your fault! Rather, there is a biological basis for this weight that you cannot seem to lose.
Estradiol is integral to several metabolic functions, including the regulation of appetite, fat distribution, and energy production at the cellular level. It influences the function of mitochondria, the energy factories within cells, ensuring they efficiently convert glucose into energy. Without sufficient estradiol, mitochondria become less efficient, leading to reduced energy expenditure and increased fat storage.
Estradiol also helps regulate the body’s inflammatory response. Inflammation is a natural process that protects the body from harm, but chronic inflammation can lead to a host of health issues, including insulin resistance and weight gain. In other words, estradiol acts as a modulator, turning inflammation on and off as needed. When estradiol levels decline during menopause, this regulation is lost, leading to a state of chronic, low-grade inflammation that promotes fat accumulation, particularly in the abdominal area.
The Different Forms of Estrogen & Menopause Weight Loss
As a medical weight loss expert in Austin, TX, Dr. Ruthie emphasizes the importance of understanding that “estrogen” is not a single hormone. She educates her patients about the three primary forms of estrogen in the human body: estradiol (E2), estrone (E1), and estriol (E3). Each of these hormones has different effects on the body, depending on the receptors they bind to and the tissues in which they are active.
Estradiol (E2) is the most potent form of estrogen and the one most commonly produced by the ovaries in premenopausal women. Estradiol has a balanced effect on the body’s estrogen receptors, regulating a wide range of functions from metabolism to reproductive health. It is the form of estrogen that is most effective at maintaining metabolic health, regulating fat distribution, and controlling inflammation.
Estrone (E1) becomes the dominant form of estrogen during menopause, as estradiol production declines. is primarily produced in fat tissue and has a different effect on the body compared to estradiol. It predominantly binds to alpha receptors, which are associated with pro-inflammatory responses and fat storage. This shift from estradiol to estrone is one of the reasons why menopausal women are more prone to gaining abdominal fat and experiencing increased inflammation.
Estriol (E3) is the weakest of the three estrogens, primarily produced during pregnancy. It has a more limited role in the non-pregnant state, but it can still influence certain bodily functions, particularly in combination with other forms of estrogen.
The transition from estradiol to estrone during menopause is a critical factor in the changes women experience in their metabolism. This shift not only promotes fat storage but also contributes to a state of chronic inflammation, which further exacerbates weight gain and other health issues.
Menopause Weight Loss: Dr. Harper’s Approach
As a leading menopause doctor and medical weight loss expert in Austin, TX, Dr. Ruthie takes a “whole person” approach to treating menopause weight gain. While traditional doctors may just tell menopausal patients to eat less and exercise more, Dr. Harper takes a comprehensive approach to menopause weight loss.
Below is her 5 Step Approach to Menopause weight loss, that includes dietary adjustments, lifestyle modifications, inflammation reduction, and, when appropriate, hormone replacement therapy (HRT) to effectively manage weight and maintain health during menopause.
Step 1. Menopause Weight Loss: Reduce Inflammation
Dr. Harper emphasizes that inflammation is a significant driver of many metabolic issues associated with menopause. To combat this, she recommends focusing on a diet rich in anti-inflammatory foods. These include fruits and vegetables rich in antioxidants, healthy fats like omega-3 fatty acids, whole grains for fiber, and herbs and spices with natural anti-inflammatory properties. Dr. Harper also advises menopausal women to avoid processed foods, which can exacerbate inflammation and contribute to weight gain.
Step 2. Menopause Weight Loss: Phytoestrogens in Your Diet
As an estrogen therapy expert in Austin, TX, Dr. Harper often recommends incorporating phytoestrogens into the diet. These plant compounds can mimic the effects of estrogen in the body. While they are not a substitute for estradiol, they can help alleviate some symptoms of estrogen deficiency and support metabolic health. Dr. Harper suggests including soy products, flaxseeds, pomegranates, and legumes in the diet as good sources of phytoestrogens.
Step 3. Menopause Weight Loss: Strength Training
Maintaining muscle mass is critical for metabolic health, particularly during menopause when muscle loss accelerates. Muscle tissue is a major site for glucose metabolism, and having more muscle can help prevent the excess glucose from being stored as fat.
Engaging in regular strength training exercises, such as weight lifting, resistance band exercises, or bodyweight exercises like yoga, push-ups and squats can help maintain muscle mass. And, strength training not only helps maintain muscle mass but also supports bone health, which can be compromised during menopause.
Step 4. Menopause Weight Loss: Protein Intake
Ensure you are consuming adequate protein during menopause, which is essential for muscle repair and growth.
Aim for high-quality protein sources like lean meats, fish, eggs, dairy, and plant-based proteins like beans and lentils.
Step 5. Menopause Weight Loss: Hormone Replacement Therapy
As a hormone therapy expert in Austin, TX, Dr. Harper knows that bioidentical hormone replacement therapy (BHRT) can be a valuable tool in managing the symptoms of menopause, including weight gain.
BHRT involves supplementing the body with 100% natural, plant-based hormones like estradiol to replace those no longer produced by the ovaries. BHRT can not only help restore metabolic balance to facilitate weight loss, but also reduces the risk of osteoporosis and cardiovascular disease, and alleviates other symptoms of menopause such as hot flashes and mood swings.
Menopause Weight Loss | Austin, TX
Dr. Ruthie Harper, a respected menopause doctor and medical weight loss expert in Austin, TX, emphasizes that menopause is a natural process, but it doesn’t have to mean inevitable weight gain or declining health. By understanding the critical role of estradiol in metabolism and taking proactive steps to maintain hormonal balance during menopause, women can navigate this transition with confidence and without excess weight gain!
If you’re experiencing menopausal symptoms or struggling with weight gain in Austin, TX, Dr. Ruthie Harper is here to help. Her expertise in estrogen therapy and comprehensive approach to menopause management can provide you with the tools and support you need to lose weight and maintain your health and vitality during this important life transition.
Don’t let menopause-related weight gain impact your quality of life. Contact Dr. Harper’s office today to schedule a consultation and take the first step towards a healthier, more balanced you during menopause and for decades to come.
