There are many phases in a woman's life, menarche, menstruations, pregnancy, postpartum and menopause. Each phase comes with its own challenges, and changes the way of looking at life. However, narrowing to one, today we are focusing on weight gain after menopause. Gaining weight is a common concern for many women are approaching menopause. This period brings hormonal changes, shifts in activity levels and effects of aging. All of these contribute to weight gain. However, not everyone experiences weight gain during menopause, and individual experiences may vary greatly.

Menopause and Its Life Phases

Before diving into the specifics of weight gain, it’s helpful to understand the terminology associated with menopause:

• Premenopause refers to the period between puberty and the commencement of perimenopause.
• Perimenopause is the transitory period before menopause, characterized by fluctuating reproductive hormones.
• Menopause is defined as the absence of menstrual cycles for 12 consecutive months.
• Postmenopause is the period following menopause; typically used interchangeably with "menopause."

Hormonal Changes and Weight Gain

Hormones influence weight fluctuations after menopause, specifically how fat is distributed and how the body controls hunger.

Fat Content and Distribution

The hormonal fluctuations of perimenopause and menopause influence where fat is stored in the body:

Perimenopause: During this phase, estrogen levels fluctuate while progesterone levels decline steadily. In early perimenopause, higher estrogen levels can promote fat storage in the hips and thighs as subcutaneous fat, which generally carries fewer health risks.

Menopause: As estrogen levels drop significantly, fat storage shifts to the abdominal area as visceral fat.

This type of fat surrounds internal organs and is associated with health risks like:

• Insulin resistance
• Type 2 diabetes
• Heart disease
• Other metabolic issues

Appetite Regulation

Lower estrogen levels during perimenopause can have an impact on appetite management. A 2019 analysis found that decreased estrogen may diminish satiety signals, making you feel less full after meals. This might lead to increased calorie consumption and weight gain.

The Effect of Age on Weight

Weight gain during menopause is attributed to more than just hormonal changes. Several elements come into play throughout the aging process:

Increased fat content and decreased muscle mass: These changes affect the body's resting energy expenditure (REE), which means fewer calories are expended when at rest.

Lower activity levels: Fatigue, sleep difficulties, and menopause-related symptoms can all lead to a decrease in physical activity, further reducing REE and increasing weight.

Managing Weight Gain During Menopause

If you are concerned about weight gain during menopause, a variety of strategies can help you manage it effectively. It is usually recommended that you speak with a healthcare practitioner before developing a specific approach.

Dietary modifications

Focus on a well-balanced diet that includes less carbohydrates, more fiber, and less added sugar and salt.

Include nutrient-dense meals to boost overall health.

Physical exercise

Regular exercise helps to maintain muscle mass and reduce body fat. Strength training, aerobic, and flexibility exercises are quite beneficial.

If you have osteoporosis, see your doctor about safe activity options.

Rest and Stress Management

Prioritize sleep and relaxation to combat fatigue and stress, both of which can contribute to weight gain.

Mindfulness practices or yoga may help reduce stress levels.

Irritable Bowel Syndrome (IBS) is becoming an increasingly important health issue among IT professionals, who are specifically at risk because of certain factors present in corporate culture. There has been a gradual rise in the prevalence of IBS among these individuals over the last ten years, due not only to better diagnosis but also to the accumulation of stress, erratic lifestyles, and physical inactivity.

What is contributing to IBS cases in the IT industry?

Dr Sudha Subhana Desai, Senior Consultant in Internal Medicine and Critical Care at Ruby Hall Clinic, Pune, said, "The first factor contributing to the development of IBS in the IT environment is constant psychological stress. Working in the information technology industry requires the ability to meet tight deadlines, maintain high-level performance, and spend many hours in front of a computer while coordinating with colleagues from different time zones. All these activities affect normal circadian rhythms, placing an individual's body under constant stress. This becomes particularly relevant as the connection between the central nervous system and the digestive tract via the gut-brain axis is involved in this mechanism. Thus, constant stress can lead to disturbances in gut motility, increased sensitisation, and an imbalance of the flora. Hence, individuals develop common IBS symptoms such as abdominal pain, bloating, constipation, diarrhoea, or an alternation between these."

How do dietary habits of IT professionals worsen IBS?

Further, Dr Desai spoke about how the dietary practices common among employees in IT professions exacerbate the issue. The expert said that the hectic nature of their work schedules often forces them to resort to unhealthy eating practices, including eating out at fast food restaurants. Their diet often consists of foods lacking dietary fibre but containing high levels of fats, sugars, and additives. This is unhealthy not only because it is nutritionally unbalanced but also because such foods may cause gastrointestinal problems. In addition, their unpredictable work hours make their diet and sleep habits less regular, thus disrupting digestive processes.

The role of lifestyle habits in IBS risk

Other lifestyle behaviours typical of employees in IT professions put them at higher risk. Firstly, a lack of exercise, which results from long working days, prolonged sitting, and little physical activity, slows down intestinal motility and decreases overall metabolism. Secondly, long screen exposure and sedentary behaviour have the same effect. Thirdly, poor sleep quality, experienced by night shift workers and those responsible for international projects, adversely impacts the hormonal balance necessary for healthy digestion. Lastly, high caffeine intake is typical of these employees, as they use coffee and energy drinks to alleviate fatigue.

While there is increased health consciousness, along with improved availability of medical care, the increase in IBS can only be partially explained by increased diagnoses. Rather, there is an actual increase due to stress factors and living patterns associated with the working environment of the IT industry.

Treating IBS among IT professionals

In the treatment of IBS among IT professionals, a number of factors must be addressed in order to help individuals cope with their conditions. One such factor is stress management. Professionals must be taught various methods of coping with stress, ranging from exercises such as yoga and breathing techniques to more structured interventions. The environment must also be conducive to health and well-being. In other words, organisations must facilitate a healthy working environment and encourage individuals to achieve a work-life balance while reducing any workload stresses. Professionals must also make alterations to their dietary habits, including eating regularly, having fibre-rich meals, and avoiding highly processed foods.

Iron deficiency, or anaemia, is a common occurrence these days, especially in women. However, a study’s findings will make you stop normalising low iron levels—it turns out that anaemic people are more likely to develop dementia later in life. Experts have long warned about low iron levels and advised rectifying the condition as soon as it is diagnosed. Swedish scientists have recently found that anaemic people are 60 per cent more likely to develop dementia later in life.

How does iron deficiency raise dementia risk later?

Writing in the journal JAMA Network Open, scientists noted that dangerously low levels of iron can dramatically raise the risk of dementia in old age. Research suggests that people who are severely anaemic are more likely to face problems with thinking, understanding, and memory later in life. For this, Swedish researchers tracked thousands of people aged 60 years and above for about a decade and discovered that people living with anaemia were 60 per cent more likely to develop dementia later in life.

Researchers said that the findings were important for understanding that anaemia could also qualify as a risk factor for dementia, apart from family history. However, the study does not conclusively prove that anaemia triggers dementia later in life. Experts from theKarolinska Institute said that anaemia patients exhibit a higher risk of dementia, along with elevated levels of Alzheimer’s-related blood biomarkers. The findings, therefore, suggest that anaemia is a relevant factor to consider in dementia prevention strategies.

Study’s findings explained

In the study, researchers tracked 2,282 volunteers aged 60 years and above who showed no symptoms of dementia. Blood samples were also analysed to check for levels of tau, a toxic protein that spreads in the brain. Experts found that clumps of this protein and amyloid can form tangles in the brain, thereby resulting in Alzheimer’s-like symptoms.

Are men more prone to anaemia-related dementia?

While evaluating blood samples for haemoglobin levels to diagnose anaemia, researchers followed up for over nine years and found that 362 of the participants had developed the condition. Compared to people with normal haemoglobin levels, anaemic people had higher levels of tau. During the follow-up period, anaemic people were 66 per cent more likely to develop dementia. Experts also noted that anaemia was associated with a higher risk of dementia in men compared to women, despite anaemia being a concern more often for women. This could be because, in men, anaemia is often driven by inflammation or chronic diseases.

What is anaemia?

Anaemia is a condition characterised by iron deficiency—in this condition, the number of red blood cells or haemoglobin is lower than normal. Iron is essential for the creation of red blood cells that help transport oxygen in the body. The symptoms of anaemia include palpitations, shortness of breath, or pale skin. Other symptoms include hair loss, mouth ulcers, or tinnitus.

What triggers anaemia?

Sometimes, anaemia can be triggered by excessive bleeding during periods or bleeding in the intestines or stomach. Overuse of anti-inflammatory drugs can also trigger the condition. Doctors say that eating iron-rich foods like leafy greens, red meat, and lentils can boost iron levels in the body.

Did you know? Discontinuing activities and overly restrictive behaviour, including unnecessary bed rest, does not improve implantation chances when it comes to IVF. Instead, balanced living, moderate activity, proper nutrition, and emotional well-being are important after the procedure. Hence, make sure to follow the advice given by a fertility consultant. Women should prioritise their health.

A failed IVF attempt is not just a financial crisis but also an emotional rollercoaster. For several couples struggling with infertility, IVF offers a ray of hope and may even help them conceive a baby. However, sometimes the attempt can fail due to several reasons, but do not let that affect your motivation to engage in your favourite activities.

Dr Rashmi Agarwal, Fertility Specialist, Nova IVF Fertility, Gurugram, in an interview with Health and Me, spoke about the rising incidence of infertility in young couples, and how following a restricted behaviour may only lower the odds of conceiving a baby.

How is IVF coming to the rescue of young couples?

Infertility cases are rising among couples. There are a large number of couples who struggle with infertility and opt for in vitro fertilisation (IVF). However, couples tend to have doubts regarding it. For those who undergo IVF, the period after embryo transfer is filled with hope, anxiety, and a strong urge to “do everything right”. Many women feel that after the procedure, complete bed rest, taking it easy, and avoiding any activity can increase the chances of pregnancy. However, maintaining a balanced routine is often more beneficial than extreme rest.

What happens after an embryo transfer

After embryo transfer, many patients assume that movement could disturb implantation, and they suddenly avoid all activities without asking the doctor. They try not to walk, work, or do any household chores. But do not worry or panic, as the embryo is safely placed inside the uterus and cannot “fall out” with normal movement. The body is naturally designed to support implantation. There is no evidence available that claims that strict bed rest improves success rates. However, staying inactive for long periods can lead to stiffness, poor blood circulation, and increased stress or anxiety, which can take a toll on overall well-being.

How to improve chances of IVF success

Light activities like walking, gentle stretching, and routine household tasks are generally safe, as recommended by the doctor. Eating a nutritious diet, staying hydrated by drinking 3–4 litres of water per day, de-stressing by doing meditation or reading, and getting enough sleep can be beneficial for women. Many women can also overthink, become anxious, and constantly worry about pregnancy. Hence, opting for relaxing activities like deep breathing, meditation, reading, staying connected with loved ones, and maintaining a positive mindset can help patients cope better during the waiting period, although it is not advised to overexert or do any strenuous activities without the doctor’s knowledge.

Following the expert’s instructions without fail, staying active, doing light exercises, and paying attention to physical and emotional well-being can support a smoother IVF journey.