Menopause could lead to weight gain (Credits: Canva)
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.
Before diving into the specifics of weight gain, it’s helpful to understand the terminology associated with menopause:
Hormones influence weight fluctuations after menopause, specifically how fat is distributed and how the body controls hunger.
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:
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.
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.
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.
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.
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.
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.
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Rebecca King Crews, wife of actor Terry Crews, has opened up about her diagnosis with Parkinson's disease, which was previously dismissed as mere anxiety.
Speaking on the TODAY show, she also revealed a newly-approved procedure that has helped manage her symptoms. After three years, she’s able to write.
"I feel good," King Crews said during the segment. "I’m able to write my name and my dates, and I’m able to write with my right hand for the first time in probably three years."
The symptoms came suddenly and progressed quickly. Rebecca revealed that her first set of symptoms appeared around 2012, which began with numbness in her left foot while working out. It then progressed to a limp.
Then her left arm wasn't swinging as much as her right during certain exercises. Another was experiencing tremors while applying lip gloss, putting on makeup, or brushing her teeth. However, her doctor just thought she was having anxiety, the Today report said.
After three years of confusing symptoms, a Parkinson's specialist in 2015 recognized that she had the condition.
Also read: Japan Approves First-Ever Stem Cell Therapies For Parkinson’s And Heart Failure
In the hope of a miracle, Rebecca was praying on her knees beside her bed when her husband, Terry Crews, informed her of a US Food and Drug Administration (FDA) non-invasive surgical procedure for her symptoms.
Last month, she underwent the new procedure called a bilateral focused ultrasound. The 2025 approved procedure uses sound waves directed into the brain to eradicate the debilitating symptoms.
Parkinson's disease is a progressive, neurodegenerative movement disorder caused by the loss of dopamine-producing brain cells, primarily affecting people over 60. Apart from motor loss, the disease also causes cognitive decline, depression, anxiety, and swallowing problems.
The first symptom may be a barely noticeable tremor in just one hand or sometimes a foot or the jaw. Over time, swinging your arms may become difficult, and your speech may become soft or slurred. The disorder also causes stiffness, slowing of movement, and trouble with balance that raises the risk of falls.
Also read: Is Parkinson's Disease Infectious?
Focused ultrasound is a noninvasive, therapeutic technology with the potential to improve the quality of life and decrease the cost of care for patients with symptoms secondary to Parkinson’s disease.
This novel technology focuses on beams of ultrasonic energy to targets deep in the brain without damaging surrounding normal tissue.
During the procedure, doctors use a device called Exablate Neuro, developed by a company called Insightec, to deliver ultrasound waves to specific areas on both sides of the brain.
They're guided by magnetic resonance imaging (MRI) to target the areas thought to be involved in the movement symptoms in Parkinson's.
The procedure typically produces immediate results and can be a good option for people who can't or don't want to pursue deep-brain stimulation, according to the Michael J. Fox Foundation for Parkinson's Research.
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A fall at home might look small, but for women older than 65, a broken hip can be a big and serious health problem. In real medical terms, this condition has a 20 to 30 percent chance of being deadly within the first year.
As people get older, their bones get weaker because of osteoporosis, which makes them more likely to break even from small falls. However, the bigger problem starts once the injury happens.
According to World Health organization (WHO), around 60 per cent of people living with osteoarthritis are women, yet awareness remains limited until symptoms begin to interfere with mobility and daily function.
Reports show that 70 per cent of women will get arthritis and osteoporosis. Most of them had no idea it was coming. HealthandMe spoke to experts to understand the reasons behind the trend.
Dr Gurdeep Avinash Ratra, Consultant - Orthopedics and Joint Replacement, Manipal Hospitals, Gurugram said that the development of these disorders is gradual and closely tied to physiological changes.
“After the age of 30, there is a steady decline in muscle mass, accompanied by a more rapid reduction in strength and power. With menopause, the significant fall in estrogen levels removes natural protection for bone density and joint health. Over time, this leads to increased bone fragility, reduced muscular support, and stress on joints, thereby elevating the risk of fractures and chronic joint conditions,” Ratra told HealthandMe.
Health Coach Prashant Desai in a post on social media platform X, noted that after the age of 30:
Experts said a hip fracture needs to be treated right away as a serious medical problem that requires care from many different medical specialists, not just a doctor who focuses on bones.
Dr Rajesh Kumar Verma, Director – Orthopedics & Joint Replacement, Max Super Speciality Hospital, Vaishali explained that limited movement can cause blood clots, chest infections, pressure sores, and loss of muscle quickly. Many patients also face a quick drop in their ability to take care of themselves, which can impact both their body and mind.
Also read: Suffering From Mid-back Pain? Doctors Say It May Be Spinal TB
“Delayed treatment further increases risk. Early surgery and prompt recovery treatment help increase the chances of surviving and recovering better,” Verma told HealthandMe.

What to avoid
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World Health Day serves as a reminder that regular preventive health check-ups stand as mandatory health assessments that all women need to undergo for their long-term health.
Many serious conditions, such as breast cancer, cervical cancer, thyroid disorders, diabetes, and cardiovascular diseases, often remain silent in their early stages, making regular screening the most effective way to detect them early, when treatment is simpler, less invasive, and more successful.
Preventive healthcare enables women to take a proactive role in managing their health rather than responding to illness at an advanced stage. Early detection not only improves clinical outcomes but also effectively decreases treatment difficulties, emotional distress and financial costs while providing superior long-term life quality.
This also helps in identifying risk factors early, allowing timely lifestyle modifications that can prevent disease onset altogether.
Despite this, women often deprioritize their own health due to the multiple roles they juggle, balancing careers, caregiving responsibilities, and family needs. There is also a continued hesitation around discussing reproductive and intimate health concerns, along with a lack of awareness, fear of diagnosis, and social stigma, all of which contribute to delays in seeking timely care.
In many cases, women assume that the absence of symptoms indicates good health, which is a common but risky misconception.
Routine screenings such as Pap smears for cervical health, regular breast examinations, mammography where indicated, thyroid function tests, and basic metabolic screenings like blood sugar and cholesterol levels are critical tools in preventive care.
Periodic health check-ups also provide an opportunity for counselling on nutrition, mental well-being, hormonal health, and lifestyle management, areas that are often overlooked but equally important.
World Health Day serves as a reminder to shift from a reactive to a preventive approach. Prioritizing regular health check-ups, normalizing conversations around women’s health, and encouraging a culture of self-care can significantly improve outcomes. Investing in preventive healthcare is one of the most powerful steps women can take towards leading healthier, longer, and more empowered lives.
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