In perimenopause, levels of the hunger-stimulating hormone ghrelin increase, a reason why many women find themselves frequently hungry during this phase. Levels of the hormone leptin, which promotes a sense of fullness, reduce throughout peri- and postmenopause.”
Constant hunger could be a sign of health conditions including diabetes, hyperthyroidism, depression and pregnancy. It's important to rule out medical conditions while addressing those hunger pangs.
Weight changes during perimenopause
It's estimated that women gain about 2–5 pounds (1–2 kgs) during the perimenopausal transition ( 7 ). However, some gain more weight. This appears to be particularly true for women who are already overweight or have obesity.
Perimenopause can begin in some women in their 30s, but most often it starts in women ages 40 to 44. It is marked by changes in menstrual flow and in the length of the cycle. There may be sudden surges in estrogen. Late Stage.
Contributors to weight gain at menopause include declining oestrogen levels, age-related loss of muscle tissue and lifestyle factors such as diet and lack of exercise. Treatment options include a healthy diet, regular exercise, strength training and menopausal hormone therapy.
Around this time, it may be very hard to lose weight. In fact, many people notice that they actually start putting on weight during perimenopause, which can begin a decade prior to menopause. Several factors play a role in weight gain around menopause, including: Hormone fluctuations.
Eating a healthy, diverse, fiber-rich diet — with plenty of vegetables, fruit, whole grains, legumes, nuts and seeds, fish, lean meats, and healthy fats like olive oil — can relieve or prevent some of your symptoms.
Bloating is a common symptom of perimenopause and menopause. Your abdomen may shift and enlarge throughout the day, depending on what you've been eating. Water retention or gas retention can be the source of this type of bloating.
Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.
Menopause weight gain often appears without any apparent behavior change. But it doesn't go away on its own. Instead, like any other weight loss, losing menopause weight requires you to expend more calories than you take in.
Perimenopause is a process — a gradual transition. No one test or sign is enough to determine if you've entered perimenopause. Your doctor takes many things into consideration, including your age, menstrual history, and what symptoms or body changes you're experiencing.
During perimenopause, your discharge may take on a brownish tint. It may also be thin and watery or thick and clumpy. These changes usually aren't cause for concern.
Medical conditions including endometriosis or cancer are sometimes confused with perimenopause in midlife women because they can alter your menstrual cycle.
However, you may want to talk to a perimenopause doctor if you experience any of the following symptoms: Your periods are very heavy or they include blood clots. Your periods last much longer than usual. You experience spotting either between periods or after sex.
During perimenopause your body's estrogen and progesterone levels begin to fluctuate. These fluctuations cause symptoms that can lead to perimenopause fatigue: Disordered sleep or insomnia frequently accompany perimenopause—the lack of sleep leads directly to fatigue.