¿Aumento del apetito en la menopausia? Causas y consejos para combatirlo
The cardiovascular disease is the leading cause of death among Spanish menopausal women. A stage in women’s lives that, if characterized, is due to weight gain. But it doesn’t have to go hand in hand. The Spanish Academy of Nutrition and Dietetics reminds us that «with the onset of menopause, there are physiological factors that facilitate a certain excess of weight,» although this entity argues that «this process is by no means inevitable.»
It means that with the onset of menopause, there are many things that are in women’s hands to manage their hunger and not gain those extra kilograms. In fact, some experts consider this stage to be a good time or an opportunity to establish healthy lifestyle habits that may not have been adopted until then.
To shed some light on this, we interviewed some experts in the field at Europe Press Infosalus. First, Carla Romagosa, a dietitian-nutritionist and member of the Spanish Association for the Study of Menopause (AEEM), who gives us insights into this issue in her book «Menpower» (Diana).
Is it a myth that menopausal women gain weight? She confesses that «menopause doesn’t make you fat,» but rather it’s the person’s habits: «If a woman moves, eats what she has to eat at this vital stage, which has specific nutritional needs and energy expenditures, there are no problems.»
Romagosa explains that estrogen also plays a role in energy levels, and when they decrease during menopause, the body signals that it «needs more energy» and tends to eat more, leading to weight gain. «Women at this stage also lose muscle mass, are more tired, and move less. This progressive loss of muscle mass, an organ that consumes more energy at rest, is due to aging, and the muscle needs to be improved through strength exercises,» says this specialist.
She believes that the current lifestyle not complying with circadian rhythms, with chrononutrition, plays a role, «when meal times are so important to regulate daytime well-being and nighttime sleep.»
Menopause does not deceive, but what it faces are habits and age, as well as a poor diet. Appetite and energy expenditure are regulated by hormonal processes, and women over 40 experience a hormonal dance that changes their cravings, feeling of satiety, and how they accumulate fat in the body.
Estrogen also has a «protective effect» and promotes the breakdown or metabolism of body fats to achieve energy. Additionally, it increases the feeling of satiety, leading to reduced intake and accelerated metabolic cycles, through which energy levels are increased, causing the body to compensate by increasing its contribution.
In this way, Romagosa points out that a woman’s weight increases, and fat redistributes, accumulating in the hips in an apple shape, leading the woman to feel hungrier, making it difficult for her to eat less and spend less energy doing the same activities.
However, the story doesn’t end there, as dietitian Marta Marcè, who suffered from ovarian cancer at 26, which led to early menopause, states in her recent book «Feeds Menopause» (aliento editorial), «Especially during menopause, there are many changes in a woman’s body that favor cravings and anxiety for unhealthy foods.»
She explains that these changes are due to lower hormones with the onset of menopause, causing a decrease in the secretion of dopamine, the hormone of pleasure, during perimenopause. This leads to an increased desire for external dopamine or emotional hunger, such as highly palatable foods, alcohol, or social media.
Marcè defends that the hormonal decline is not only related to emotional hunger but also physiological hunger, as estrogen increases the capacity of hormones like cholecystokinin (CCK). This results in an increased ease of feeling hungry during menopause, more difficulties in feeling satiated, and having more cravings.
To adapt to this new stage and move away from diets, Marcè recommends:
– Increasing natural dopamine production through activities like dancing, engaging in good conversations, physical contact, hugging, being with pets, enjoying sunlight, and experiencing nature.
– Choosing nutritious and satisfying meals: Proteins and fats provide satiety, as well as fiber, which slows down the stomach. Opt for balanced meals with all macronutrients and many micronutrients for long-term satiety.
– Eating mindfully: Avoid mindless snacking and focus on nutrition, sitting down at the table with awareness to feed real hunger rather than emotional hunger.
– Having herbal tea as dessert: It aids digestion, provides digestive and emotional comfort, and allows time for satiety signals to reach the brain. Options could include ginger, fennel, lemon balm, rooibos, or a combination of these.
Both nutrition experts emphasize the importance of avoiding blood sugar spikes during menopause to prevent weight gain. Marcè explains that when blood glucose levels drop, hunger hormones are released, leading to a cycle of eating and feeling hungry again. Romagosa also stresses the importance of managing glucose, as it provides energy to the body and cells, and poor control can lead to various health issues like altered blood tests, fatigue, abdominal fat accumulation, high cholesterol, high blood pressure, diabetes, autoimmune diseases, depression, anxiety, or insomnia.
Therefore, they recommend including fruits and vegetables with a low glycemic index in the diet, as well as proteins without a glycemic index. They suggest choosing foods with a low or moderate glycemic index to control blood sugar levels, prioritizing fiber-rich foods, selecting lean proteins, limiting refined carbohydrates, and reducing added sugars.
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