Weight gain during menopause: hormones, intestinal flora and mental balance

Menopause is a period of change for all women – physical, emotional, and hormonal. Weight changes are often a major concern, but they are usually just the physical signal of an important transformation into the next phase of life.

"We are in the time of the queue. It's time to shed old layers and be internally prepared to lose weight," says Andrea Mohr, a naturopathic practitioner specializing in women's health. "Often, we cling to our weight as a protective factor because we're afraid to let go of something and open ourselves up to new things and immerse ourselves in a new phase of life."

But what's really behind it? This article is an excerpt from the previous issue of the women's exchange platform Tea&Science , founded by Andrea Mohr, alternative practitioner for gynecology, and Tanja Hohenester, founder of Tigogreen GmbH. The article provides insight into the mechanisms of weight gain, the influence of hormones and intestinal flora, and sustainable solutions for a healthy weight for the well-being of body, mind, and soul.

What does “healthy” weight mean?

Weight is often associated with externally suggested beauty ideals. But the true relevance lies in health. A healthy weight helps prevent disease and promote well-being. What matters is not just the weight on the scale, but above all the percentage of body fat and whether we feel good. Andrea Mohr emphasizes abandoning the diet mentality. A diet is only necessary if we have health problems. For this purpose, blood sugar, cholesterol, obesity in the sense of metabolic diseases and diabetes, thyroid levels or even underweight, and the risk of osteoporosis should be checked.

"Healthy weight doesn't necessarily mean losing 10 kg, but depending on the woman, it might be 2-3 kg more, which for us means "healthy" and in balance."

A healthy weight is a key factor in the development (or non-development) of diseases. Both being overweight and underweight can be associated with various diseases.

Hunger hormones: your inner regulators

Eating isn't just about hunger, it's also about emotions. It's worth paying attention to and writing down when and why we eat. Am I eating out of nervousness? Tension? Reward? There are many reasons, and we'll take a look at hunger hormones below.

1. Ghrelin – the hunger hormone

"I'm hungry," says ghrelin. Ghrelin is produced in the stomach and signals hunger. After a meal, ghrelin levels drop, and the feeling of hunger subsides. In overweight people, ghrelin levels are often low, but hunger persists, which can lead to overeating.

2. Leptin – the satiety hormone

"I'm full," says leptin. Leptin is produced in fat cells and regulates the feeling of satiety. If leptin is present in high amounts, the feeling of hunger is suppressed. However, a high body fat percentage can lead to leptin resistance, which prevents the feeling of satiety.

"Did you know that leptin is produced during sleep? Good sleep is therefore crucial for a healthy weight," says Andrea Mohr.

3. Insulin – the sugar regulator

Together with leptin, the hormone insulin ensures your weight control. It is a hormone of the pancreas that transports sugar from the blood into the cells, thus nourishing them. Excessive sugar intake can lead to insulin resistance , which not only leads to high blood sugar but also to the buildup of fat deposits.

Why do we gain weight during menopause? Is it just hormones?

Metabolism changes with age. Factors such as declining estrogen and progesterone levels, stress (cortisol), hypothyroidism, and insulin resistance influence weight gain.

After ovulation has not occurred: up to 400 kcal less energy consumption

According to Andrea Mohr, energy requirements drop by up to 400 kcal per day after ovulation stops. "This shows us how much energy we need for our female cycle. This also means that if we don't consume enough energy, our cycle or ovulation may also stop."

Hormone belly - All body fat "one floor higher"

Many women also struggle with the development of a "hormone belly." While women of childbearing age tend to store body fat in their thighs—this is a legacy of evolution and signals childbearing hips—with age, body fat moves "up a level." This also has a lot to do with stress. The stress hormone cortisol causes increased fat production, which tends to accumulate in the abdomen.

The facts about weight gain

• Estrogens ensure a stable weight (boost metabolism)
• More sensitive reaction to sugar and carbohydrates in old age (insulin levels rise, fat storage in the body)
• Stress (cortisol) causes increased fat accumulation on the trunk
• The energy requirement decreases as a woman gets older, due to loss of muscle mass and the absence of ovulation.
• Basal metabolic rate in women between the ages of 25 and 60 gradually decreases by up to approximately 400 kcal per day

5 common causes of hormonal weight gain

1. falling estrogen and progesterone levels (e.g. menopause)
2. Stress and increased cortisol production
3. Hypothyroidism
4. Insulin resistance
5. Polycystic Ovary Syndrome (PCOS)

Mechanisms for weight gain

• Estrogen deficiency/dominance leads to increased fat storage in the abdomen
• Progesterone deficiency can trigger cravings and override the feeling of satiety
• Cortisol promotes fat accumulation on the trunk and increases blood sugar (cravings)
• Hypothyroidism slows down metabolism
• Insulin resistance promotes fat storage

The influence of the intestinal flora

Gut health plays a crucial role. Studies show that overweight people often have higher levels of Firmicutes ("chubby bacteria"), which extract more energy from food, while Bacteroidetes ("slimming bacteria") excrete excess sugar. An imbalance can lead to an annual weight gain of 7-8 kg. Increased intestinal permeability ("leaky gut") also contributes to inflammation and obesity.

Why visceral belly fat is risky

Visceral abdominal fat, also known as the “hormone belly,” is metabolically active and poses numerous risks:

• Increased risk of type 2 diabetes and cardiovascular disease
• Impairment of the feeling of satiety
• Cycle disorders and loss of libido
• Increased risk of cancer and dementia
• Promotes fatty liver and immune deficiency

Holistic solutions

1. Lifestyle changes

• Stress management and sufficient sleep
• Regular exercise (combination of endurance and strength training)
• Diet low in sugar and high in fiber
• Slow weight loss (0.5 kg per week)

2. Natural metabolism boosters

Andrea Mohr recommends:

• Bitter substances (e.g. dandelion, milk thistle, green tea) promote fat digestion.
• Raspberries have antioxidant properties.
• Cinnamon can build up protective factors in cases of insulin resistance
• Bitter gourd (bitter melon)
• Field horsetail (kidney; water retention)
• Parsley (1. diuretic, stimulates kidney function, excretes water; 2. libido-building -> energy-giving)
• Green coffee bean contains chlorogenic acid – positive effect on blood lipids, liver and blood sugar levels
• Konjac root (fiber – gluten-free and low in carbohydrates)
• L-carnitine (convert fat into energy)
• Ginger and chili boost the metabolism.
• Green tea is a natural support during menopause.

3. Intermittent fasting

Intermittent fasting shows positive effects on metabolic parameters, cardiovascular health, and weight. It activates autophagy (cellular self-cleaning) and can improve cognitive abilities. However, it is contraindicated in cases of burnout or extremely low energy levels.

Final thoughts

Maintaining a healthy weight during menopause requires a holistic approach. It's about focusing on your own health rather than being guided by ideals. As Andrea Mohr emphasizes: "Cleanse your inner self, because when you are internally strong, you can also let go of external baggage." Want to learn more? Register for the women's exchange platform Tea&Science: free and open to all. Don't miss a single topic and connect with like-minded people for exchange, growth, and support from women for women. Contact Andrea Mohr: Praxis für Frauengesundheit (Women's Health Practice) or on Instagram @heilpraktikerin.mohr