The menopause metabolism
My research dissertation covered some of the underlying drivers of metabolic change and weight gain in menopausal females. I uncovered some interesting insights on the impact of the menopause and our diet on our metabolism and discovered a silent cause of weight gain in women.
Weight gain results from an imbalance in energy homeostasis (1)
Weight gain is commonly blamed on an excess of energy intake and we are advised to move more and eat less. However one of the primary drivers of energy expenditure that often goes unnoticed is our resting energy expenditure and in women this is regulated by oestrogen (2).
From menopause, as a result of a fall in energy expenditure, the rate of fat deposition in women doubles (3).
My research uncovered that many natural compounds are known for their ability to increase resting energy expenditure and contribute to the reduction in fat stores created as a result of energy excess. Many of the nutrients are also known for reducing inflammation, encouraging positive gut bacteria and improving insulin sensitivity, all of which contribute to weight control.
Green tea, chilli, onions, capers, broccoli, apples, soy, spirulina, vitamin B5, vitamin B3 (NAM or NAD), omega 3, berberine, resveratrol
By incorporating some of these nutrients into our everyday diet and supplement plan we can encourage the body to naturally boost our metabolic output (4). These findings reinforce the importance of a bespoke nutrient-dense diet during the menopause.
References:
(1) De Jesus, A.N. and Henry, B.A., 2023. The role of oestrogen in determining sexual dimorphism in energy balance. The Journal of physiology, [online] 601(3), pp.435–449. https://doi.org/10.1113/JP279501.
(2) Weidlinger, S., Winterberger, K., Pape, J., Weidlinger, M., Janka, H., von Wolff, M. and Stute, P., 2023. Impact of estrogens on resting energy expenditure: A systematic review. Obesity reviews : an official journal of the International Association for the Study of Obesity, [online] 24(10). https://doi.org/10.1111/OBR.13605.
(3) Greendale, G.A., Sternfeld, B., Huang, M.H., Han, W., Karvonen-Gutierrez, C., Ruppert, K., Cauley, J.A., Finkelstein, J.S., Jiang, S.F. and Karlamangla, A.S., 2019. Changes in body composition and weight during the menopause transition. JCI Insight, 4(5). https://doi.org/10.1172/JCI.INSIGHT.124865.
(4) Horvath, C. and Wolfrum, C., 2020. Feeding brown fat: dietary phytochemicals targeting non-shivering thermogenesis to control body weight. The Proceedings of the Nutrition Society, [online] 79(3), pp.338–356. https://doi.org/10.1017/S0029665120006928.