Topics covered in this article:

How hormones affect weight gain in menopause
Why exercise alone won’t help
7 effective strategies to reduce stress and prevent weight gain
- Takeaway

As women enter menopause, a range of physiological changes occur that can lead to weight gain. One of the most significant, but typically overlooked factors in menopausal weight gain, is stress – and the surge of hormones, such as cortisol, that contribute to increased stress levels.

Understanding how stress interacts with menopause is crucial to addressing weight management. Studies associate higher stress levels during the transitional time of menopause. This can be attributed to a variety of factors, including challenging menopausal symptoms. Also, menopause often overlaps with the “sandwich generation” years, where women are caring for both ageing parents and growing children, making it more challenging to find time for self-care.

Our articles are always evidence-based and oriented to a Personalised Health approach, and we aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

In this article, we’ll explore how stress hormones, especially cortisol, contribute to weight gain, why excessive exercise may make matters worse, and look at seven strategies you can use to reduce stress, improve your wellbeing and help better manage your weight during this transition.

How hormones affect weight gain in menopause

Declining oestrogen levels contribute to a shift in body fat storage, with more fat being distributed around the abdomen, as well as making the body more sensitive to cortisol. At the same time as decreasing oestrogen, levels of another hormone, androgen, typically rise, causing an hormonal imbalance that can contribute to weight gain.

Typically lower progesterone levels can contribute to water retention and bloating, as well as negatively impacting mood and anxiety – because progesterone exerts a calming effect on the brain.

Testosterone levels also fall which can lead to decreased muscle mass, and reduce energy levels, increasing lethargy, and so potentially impacting motivation to exercise.

Cortisol, often called the ‘stress hormone’, is produced by the adrenal glands in response to stress, whether emotional or physical. While it’s a necessary hormone for survival, prolonged and elevated levels of cortisol can lead to a cascade of health problems, including weight gain.

These hormonal fluctuations can result in menopausal women experiencing heightened stress responses, leading to chronically high cortisol levels, which in turn:

Increases fat storage: Cortisol promotes fat storage, particularly in the abdominal region. This type of fat, known as visceral fat, not only affects appearance but also increases the risk of heart disease, diabetes, and other health issues.
Triggers cravings for unhealthy foods: Cortisol is known to increase cravings for sugary, salty, and high-fat foods. During menopause, these cravings can become harder to resist, making it easier to gain weight.
Slows down metabolism: Chronic stress and high cortisol levels can interfere with thyroid function, slowing down your metabolism and making it harder to burn calories.

Why exercise alone won’t help

It’s a common belief that ramping up exercise can counteract weight gain. However, during menopause, intense or excessive exercise can sometimes have the opposite effect. Over-exercising can be a physical stressor on your body, causing cortisol levels to spike even further.

This can make it more difficult to lose weight or even maintain current weight levels.

Excessive exercise during menopause may cause:

Higher cortisol levels: Too much exercise can elevate cortisol, contributing to the very problem you’re trying to solve. The body perceives excessive physical activity as a form of stress, leading to more fat storage, rather than burning fat.
Muscle breakdown: Instead of building lean muscle, over-exercising can lead to muscle breakdown due to the body’s prolonged stress response, which makes weight loss harder.
Increased appetite: After intense workouts, cortisol can stimulate hunger, causing you to eat more calories than you burn, further contributing to weight gain.

So, while exercise is essential for health and weight management, it’s important to strike a balance that prevents stress from becoming a detriment rather than a benefit.

7 effective strategies to reduce stress and prevent weight gain

Reducing stress not only helps you feel better emotionally but also helps balance your hormones, particularly cortisol, and can prevent or reverse stress-related weight gain.

Here are seven proven strategies to help you learn how to manage and reduce stress effectively during menopause:

1. Mindful movement

Rather than engaging in high-intensity exercise which can increase your cortisol levels, consider more moderate forms of movement that promote relaxation, while still being beneficial for your health. Gentle activities like yoga, Pilates, walking, or swimming help reduce cortisol levels while improving physical strength, bone density, flexibility, and overall wellbeing.

Mindful movement encourages body awareness, promotes mental clarity, and allows your body to release tension, without creating excess physical stress. It helps in regulating your body’s stress response and can even improve sleep quality, which is crucial for managing cortisol.

2. Prioritise sleep

Getting adequate sleep is essential to managing stress and weight. Lack of sleep can raise your cortisol levels and increase cravings for unhealthy foods. Women in menopause often experience disrupted sleep, but prioritising good sleep hygiene can help.

Try creating a relaxing bedtime routine, such as avoiding screens, keeping the bedroom cool, and incorporating calming practices like reading or meditation. If sleep problems persist, it may be worth exploring natural sleep aids or speaking to your healthcare provider.

3. Practice mindfulness and meditation

Meditation and mindfulness techniques are highly effective in reducing stress and lowering cortisol levels. Simple practices such as deep breathing, guided meditation, or even just spending a few minutes in silence can help activate the body’s relaxation response and lower stress hormones.

Studies have shown that regular meditation and mindfulness training can lead to a reduction in psychological stress, therefore lowering cortisol levels, which in turn can support weight management efforts. Consider starting with just 10 minutes a day and gradually increasing as it becomes part of your routine.

4. Eat a balanced, anti-inflammatory diet

The food you eat can either help lower stress levels or exacerbate them. Focus on eating an anti-inflammatory diet rich in fibre – include whole foods, such as vegetables, fruits, healthy fats (like avocado and olive oil), and lean proteins. These foods will help to stabilise your blood sugar, reduce inflammation and oxidative stress, and lower cortisol levels. Magnesium-rich foods, such as leafy greens and nuts, are also beneficial, as magnesium helps to regulate cortisol production.

Avoid processed foods, alcohol, sugary snacks, too much salt, and excessive caffeine, as these can lead to blood sugar spikes and crashes, increasing cortisol levels and cravings.

5. Social support and connection

Strong social connections can buffer the effects of stress. Surround yourself with a supportive network of friends, family, or support groups for women going through menopause. Having someone to talk to during stressful times can lower cortisol levels and improve mental wellbeing. Social interaction triggers the release of oxytocin, the “feel-good” hormone, which counteracts the negative effects of cortisol.

Whether through in-person gatherings or virtual meet-ups, maintaining valuable social connections can make a significant difference in managing stress.

6. Manage your time and set boundaries

One major contributor to stress is feeling overwhelmed by responsibilities. Learning how to manage your time effectively and set boundaries can help you regain control and reduce your stress.

Prioritise tasks, delegate where possible, and don’t be afraid to say no when you need to. Setting clear boundaries, especially around work or personal time, can help prevent burnout and lower your cortisol levels. It’s important to give yourself permission to rest and recharge.

7. Supplement wisely

Certain supplements can help in managing stress and balancing cortisol levels. Adaptogens like ashwagandha and rhodiola have been shown to combat and reduce stress by supporting the body’s stress response and regulating cortisol production. Omega-3 fatty acids can also help reduce inflammation and cortisol.

Please remember always to consult with your healthcare provider before adding any supplements to your routine, especially if you’re on medication or have underlying health conditions.

Takeaway

Menopause is a time of significant change, and the impact of stress on weight gain can be a challenging aspect to manage. High cortisol levels triggered by chronic stress promote fat storage, increase cravings, and slow your metabolism – all of which can lead to weight gain, particularly in the midsection.

The good news is that stress management lifestyle techniques like mindful movement, proper sleep, meditation, and a balanced diet can go a long way in helping to reduce cortisol levels and helping with weight control. By prioritising stress reduction, you can take control of your health, feel better emotionally, and make it easier to manage your weight during menopause.

It’s important to remember that excessive exercise, far from solving the problem, can actually increase cortisol and make weight loss harder. Finding balance in both your exercise and stress management routines is key to achieving long-term health and wellbeing during the menopause.

If you are looking for support to optimise your health on your menopause journey, you could benefit from a retreat at Amchara. Come to one of our beautiful detox health retreats, designed to help you detoxify both physically and mentally – either in the tranquil English countryside or on the beautiful Mediterranean island of Gozo.

We passionately provide personalised detox and wellness programmes for lasting health improvements. Our expert team, including naturopaths and nutritionists, lead diverse programmes for weight management, gut health, and stress relief.

Our Personalised Health practitioners will support you through your menopause journey, recommending positive, sustainable lifestyle choices tailored to your individual health circumstances and goals.

At Amchara, you will be immersed in a supportive and nurturing environment, combining a Functional Medicine and naturopathy approach, that enables you to switch off, relax and kickstart your health journey, and Change for Good.

Article references

This article is based on scientific evidence, written by experts, and fact-checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, and honest and to present both sides of the argument.

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