This is often a headline effect of menopause, after hot flushes and mood swings. For so many women, menopause can herald a transition to not just feeling different but looking different, with more flesh around the middle than they are used to. On average, women gain 1.5 pounds each year as they go through their 50s, according to the Mayo Clinic.

It’s not just a matter of who you look in the mirror. The extra weight increases the risk of breathing problems, heart and blood vessel disease and Type 2 diabetes.

We used to wonder if this was related to energy levels or loss of muscle mass associated with menopause (were we just letting ourselves down?), but it turns out that it’s an entirely expected process, prompted by hormones.

While the ovaries produce the majority of the body’s oestrogen before menopause, after menopause, fat cells are the major source of oestrogen. That’s because adipose tissue (ie fat cells) actually synthesise oestrogen. They can contribute up to a whooping 100% of it circulating in the body after menopause. And that explains why we are inclined to gain weight gain around our bellies.

“The body is very clever and when the ovaries stop making as much oestrogen, fat cells in the body expand so that they can help make up some of the shortfall,” explains Dr Arif. “Therefore some women gain weight around the menopause and it can prove quite stubborn to shift.” 

Add to that the decrease in oestrogen prompts your body to store fat more around your middle rather than hips and thighs.

Dr Nighat explains the process

Eating healthily and exercising can definitely help. “I’m not saying women should just accept it, but if you’re experiencing weight gain during menopause you shouldn’t beat yourself up about it either,” Dr Nighat says.

Be patient, says Dr Nighat

“What I find in my GP practice with patients is that the extra weight does go eventually, but it can take about 4 years.”

Many of the things recommended to eat for healthy menopause and post-menopause weight are the kind of things that are healthy before menopause too. It’s worth taking extra care to get these things into your diet:

• Oily fish including mackeral, salmon, anchovies provide omega-3 fatty acids – which are associated with better health among postmenopausal women, according to a 2020 study.
• Dairy products including cheese and yoghurt. These contain calcium, phosphorus, potassium, magnesium and vitamins D and K – essential for bone health as we age.
• Fruits and vegetables – Not only do these provide essential vitamins and minerals, research shows that women who eat more of these experience fewer menopause symptoms.
• Phytoestrogens are plant compounds that act like estrogen in the body (but at weaker levels). They’re found in tofu, soybeans, chickpeas, flaxseed, grapes, plums and green and black tea, according to Healthline. Research shows these compounds can improve cardiovascular health and bone health.

Additionally, women in midlife need to lift weights and do resistance exercise to prevent muscle and bone loss and help maintain strength. Added bonus: It helps keep your metabolism up.