Why is my body changing? The impact of hormones on weight: PART 2

In part 1 and part 2 of this article:

Goes through hormonal changes that occur in a woman after the age of 35
Breaks down some reasons why weight management strategies should be changed after the age of 35.
Breaks down the cellular changes that occur in the body and how they impact weight gain, loss and management after 35 years old.
Breaks down the factors influencing weight after 35 years old and travelling into perimenopause and beyond.

In part 1, we discuss the hormonal changes that occur after 35 years old for women and break down the physiological changes that occur which impact weight control and overall body structure changes for women. HERE IS THE LINK, go back before starting part 2…

The changes that occur to female hormones after the age of 35 can be explained on a cellular level.

This can be because of shifts in the gut microbiome, the change in our hormones leads to a decrease in our gut microbiome diversity. The gut microbiome, a community of microorganisms in our digestive system, plays a vital role in weight regulation by affecting energy absorption, fat storage, appetite, inflammation, and insulin sensitivity. The microbiome influences hormones like ghrelin and leptin, which control hunger and fullness and produce neurotransmitters that impact mood and cravings. An imbalanced gut microbiome can lead to inflammation and insulin resistance, contributing to weight gain. A diet rich in fibre, fruits, vegetables, and fermented foods promotes a healthy microbiome, while processed foods and sugars can disrupt it. Maintaining a balanced microbiome through proper diet, exercise, and stress management is key to weight control and overall health.

The mitochondria - Mitochondria is the energy engine of our cells. They have many functions including the production of energy in almost all of our cells. They do this by combining oxygen with carbohydrates and fatty acids come from food in the mitochondria. Over time and with stress, alcohol and more, our mitochondrial health begins to decline increasing inflammation (which can hinder weight loss) and reducing our energy conversion. This can impact our weight and can lead to metabolic disease.

There’s another player in this game. Say hello to your thyroid.

The thyroid hormone - Thyroid hormones regulate your metabolism - the rate at which your body burns calories for energy. As women age, the risk of thyroid disorders increases, which can slow metabolism and lead to weight gain. The reduction in oestrogen impacts the production of our thyroid-binding globulin, which may lead to an underactive thyroid. The thyroid is also susceptible to stress, sometimes most women over 35 become more susceptible to. With elevated cortisol there is a decrease in the production of the thyroid hormones.

Rest more…weigh less?

It might seem contradictory, but managing our stress levels through relaxation, regulating practices and getting optimal sleep could be the key to managing your weight against challenges.

Cortisol levels - Cortisol is a necessary hormone for survival but when our adrenals and cortisol levels remain elevated for a long period of time this impacts our overall health as it increases inflammation, increases blood glucose levels and increases blood pressure.

Perimenopause tends to happen at a time in women's lives when they are trying to find the balance between family, work, life and juggling career progression. Progesterone and oestrogen support the production of neurotransmitters and help our reactivity to stressful situations. With the decreased production of progesterone and oestrogen, there is also an increase in reactivity to stressful situations. Given this most women are living with chronic stress which worsens their perimenopause symptoms, specifically weight.

Sleep deprivation/insomnia - many women during this time experience disturbed sleep. Sadly, with poor sleep comes changes in blood glucose levels, which increase blood glucose levels. Sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism, that is, decreased leptin levels and increased ghrelin levels. Reduced sleep inevitability leads to fatigue and poor food choices, leading to increased ultra-processed food intake and consumption of sugary/salty foods.

***What can we do to minimise these changes?***
1. **Balanced Diet:** A diet rich in lean proteins, fruits, vegetables, whole grains, and healthy fats can help maintain a healthy weight and balance hormone levels.
The Mediterranean diet, abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil, can be particularly beneficial for women over 35 aiming for weight management. The nutrient density and anti-inflammatory properties of this diet promote satiety and help control calorie intake without sacrificing essential nutrients. Whole, unprocessed foods are the base of healthy weight management and longevity. Its balanced approach contributes to improved energy levels and hormonal balance through this transitional time.

2. Regular Exercise: Regular physical activity, including strength training and cardio, can help combat the loss of muscle mass, boost metabolism, and manage stress levels.

3. Stress Management: Techniques such as yoga, meditation, and deep breathing can help manage stress and control cortisol.

4. Adequate sleep - Quality sleep is essential for hormone regulation, including those linked to appetite, stress, and metabolism.

6. Enhancing gut health by nurturing beneficial gut bacteria can also reduce the impact - Fiber-rich foods such as vegetables, fruits, legumes, and whole grains, along with fermented foods, are excellent for gut health.

Why is my body changing? The impact of hormones on weight: PART 2

Why is my body changing? The impact of hormones on weight: Part 1

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