“At the time of menopause , we observe weight gain in a large number of women, but not all ,” says Dr. Nadège Roquet, obstetrician-gynecologist. “There are as many menopauses as there are women! ”

Why do we gain weight during menopause?

“ This weight gain is multifactorial, but the main cause is the decrease in estrogen production, which impacts the endocrine system as a whole. Basal metabolism therefore decreases as we burn less; if we don't reduce our calorie intake, we store more fat. ”

In addition, there are other factors:

- a decrease in muscle mass

- an increase in fat mass and a change in location around the stomach and waist in particular

- water retention

- sleep disorders

- a reduction in physical activity due to fatigue or mood disorders

“It doesn't sound good when you say it like that, but knowing it, we can prevent all of this! ” the doctor reassures.

Why are the stomach and waist more affected?

“ The location of fat gain on the stomach is also explained by hormonal changes. The synthesis of estrogen and progesterone promotes storage in the saddlebags, when one is not menopausal (this is the gynoid silhouette). At the time of menopause, the level of these two hormones drops considerably while some of our testosterone remains (a hormone also present in women and which regulates libido). Adipocytes then tend to be located in the stomach as in men. This explains this abdominal weight gain. ”

Fat gain is concentrated in the stomach, the only affected area. However, some women feel like they're "getting thicker all over." The cause? Water retention.

Why should you take care of your intestinal microbiota during menopause?

“ One of the aggravating factors of weight gain is the imbalance of the intestinal microbiota. Indeed, if there is dysbiosis, the digestion of food is made more difficult. We can observe a decrease in insulin sensitivity and an increase in appetite. ”

A healthy gut flora helps you lose weight or avoid gaining it. “ The gut is our second brain and contributes to emotional and psychological balance. Allowing dysbiosis to set in jeopardizes emotional balance, even though it is already disrupted by hormonal changes (and their symptoms) and changes in body shape .”

- A well-diversified microbiota improves digestion and absorption of food and its nutrients.

- Gut bacteria digest dietary fiber and produce "postbiotics" that influence metabolism and reduce fat storage.

- They maintain and improve insulin sensitivity

- They modulate the production of hormones such as leptin, ghrelin or the PYY protein, to reduce hunger and prolong the feeling of satiety.

- They produce short-chain fatty acids that influence appetite and calorie expenditure.

- They reduce the absorption of fats and their storage in the body.

How to stay in shape or lose weight around menopause?

Dr. Nadège Roquet gives us her 9 tips:

1- Take care of your intestinal flora with probiotics . The Love Boost supplement is recommended during this period.

2- Reduce calorie intake since we burn less due to the decrease in metabolism.

3- Limit sugars that have an oxidative effect as well as very sweet alcoholic drinks. Tip: for those who like beer and its fermented taste, you can replace it with Kombucha.

4- Significantly increase the proportion of proteins in order to compensate for muscle loss, by putting more vegetable proteins from legumes such as lentils, chickpeas, etc. on the menu. Also favor fiber and vegetables.

5- Preferably opt for a salty and protein-rich breakfast with egg and ham.

6- Adopt a regular physical activity with endurance work but also muscle work to strengthen the bones. Don't hesitate to use weights like dumbbells or ankle bracelets to gain muscle mass. During the workout, drink water enriched with electrolytes to ensure good hydration and optimal drainage. After the session, don't forget your Marine Collagen drink to promote recovery.

7- Do not hesitate to seek help from a nutritionist or micro-nutritionist, especially if you are already putting on weight.

8- Take care of your sleep by using, for example, the soothing mist or the Sleep & Glow drops, whose melatonin helps you fall asleep.

9- Take care of your skin all over your body, especially your stomach. The hormonal changes of menopause cause changes in the appearance of your skin. Estrogen stimulates the synthesis of collagen and elastin, which are the elements that give your skin a healthy, plump, and bouncy appearance. They also promote the production of hyaluronic acid, which helps maintain proper hydration.

Taking collagen daily helps to at least partially compensate for this reduction and to keep the skin as elastic as possible.

One last piece of advice? “ Accepting the situation is crucial. This period may or may not be short. You simply have to learn to accept this delicate moment, which will eventually end. ”