10% off £25 OR 15% off £35

Code:SAVE
 

10% off £25 OR 15% off £35

Code:SAVE

Offers3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 priceOutletIntroductory Offer25% off Online Only OfferBuy 1 Get 1 FreeBetter than 1/2 price2 for £5 Mix & MatchBeautyNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomeBase & Carrier OilsBlended Essential OilsHolisticPure Essential OilsElectrical WellnessGiftsHair CareShop all Hair CareHair AccessoriesHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseShampoo & ConditionerHair Skin & NailsMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesSexual WellnessSkincareShop all SkincareBody CareCBD BeautyEye CareFace CareFoot CareHand & Nail CareLip CarePremium SkincareSkin AilmentsSkin OilsSun CareTanning & BronzingSun CareShop all Sun CareAfter SunFace SPFMineral Sun CareSun Lotion SPFWashing & BathingShop all Washing & BathingBath Bombs & SaltsBath Soak & OilBathing AccessoriesBody ScrubDentalDeodorantFeminine CareHand WashIncontinence SupportShampoo & ConditionerShower Gel & Body WashSoapDr OrganicFaith in NatureWeledaNaturtintHolland & BarrettTisserandMiaromaSukinQ+AEthiqueSkin Health - by skin concernDental HealthWomen's Health - Cycles & MenstruationJoints, Aches & PainsWomen's Health - PregnancyChildren's HealthExercise & RecoveryLow Mood & DepressionSexual HealthStress & Anxiety3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offOutletIntroductory OfferAlcohol FreeDairy FreeGluten FreeParfum FreePalm Oil FreeMicroplastics FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeNew inCBDShop all CBDCBD BeautyCBD Food & DrinkCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD CapsulesCBD GummiesCBD OilCBD SprayGrass & Co.CBDfxTRIPfourfiveHolistic HerbHolland & BarrettReakiroCannaray CBDLove HempBody & Mind BotanicalsExercise & RecoveryLow Mood & DepressionSleep & RelaxationStress & Anxiety3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 priceOutletDairy FreeAlcohol FreeGluten FreeNew inFood & DrinkFood & Drink Shop AllBreakfast CerealsShop all Breakfast CerealsBreakfast BarsCereals, Bran & FlakesGranolaMuesliOats & PorridgeCookingShop all CookingApple Cider VinegarCondiments & SaucesCooking IngredientsGravy & StockHerbs, Spices & SeasoningMeat-Free AlternativesRice, Pasta, Pulses & GrainsSoup & Ready MealsDairy Free DrinksShop all Dairy Free DrinksNut DrinksOat, Rice & Hemp DrinksSoya DrinksDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitMixesNutsSeedsDrinks & JuicesShop all Drinks & JuicesAlcohol Free DrinksCBD DrinksJuices & Health ShotsKombuchaMultipack DrinksNatural Energy DrinksProtein ShakesSoft DrinksWaterFood CupboardShop all Food CupboardApple Cider VinegarBreakfast CerealsCondiments & SaucesRice, Pasta, Pulses & GrainsTinned FoodsHome BakingShop all Home BakingBaking MixesBreadEgg SubstitutesFlourSweeteners & Sugar AlternativesHoney, Jams & SpreadsShop all Honey, Jams & SpreadsHoneyJams & ChutneysManuka HoneyNut ButtersPateSpreadsSyrupsNutritionally Complete FoodSnacksShop all SnacksChocolateCrisps & ChipsFlapjacksLiquoriceLow Calorie SnacksPopcornSavoury SnacksSnack BarsSweet SnacksSuperfoodsShop all SuperfoodsBaobabChia SeedsFlaxseedGoji BerriesGut HealthMaca PowderMoringa PowderSpirulinaSuperfood BlendsSupergreensTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesHerbal TeaMatcha & Green TeaMushroom DrinksPeppermint TeaSleep & RelaxationSlimming TeaSuperfood TeasTeasWomen's Health TeasVegan FoodShop all Vegan FoodDairy Free DrinksEgg SubstitutesMeat-Free AlternativesVegan ProteinVegan Protein BarsHolland & BarrettNaturyaGrenadeHeath & HeatherHuelPukkaTwiningsNakdOptimum NutritionMeridianImmunityExercise & RecoveryGut HealthJoints, Aches & PainsEnergyWeight ManagementDental HealthSave up to 1/2 Price3 for 2 Mix & MatchGreat SavingsOnline only - Up to 33% offBuy one get one 1/2 price25% off Online Only OfferBuy 1 Get 1 FreeBetter than 1/2 priceGluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inHealth & WellnessShop all Health & WellnessEnergyGut HealthHair Skin & NailsJoints Bones & MusclesSleep & RelaxationStress AnxietyHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionNew NordicJoints, Aches & PainsGut HealthEnergySkin Health - by skin concernExercise & RecoveryWomen's Health - Menopause & PerimenopauseLow Mood & DepressionStress & AnxietyWomen's Health - Hormonal HealthImmunity3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 price25% off Online Only OfferOutlet3 for £14 Mix & MatchDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inSports NutritionSports Nutrition Shop AllAmino AcidsShop all Amino AcidsAmino Energy PowdersArginineBCAACarnitineBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksCreatineShop all CreatineCreatine CapsulesCreatine PowderIntra WorkoutKetoMeal Replacement ShakesNutritionally Complete FoodPost WorkoutPre Workout & EnergyShop all Pre Workout & EnergyAmino Energy PowdersCaffeine Free Pre WorkoutPre WorkoutProteinShop all ProteinCaseinClear ProteinDiet ProteinMass GainersVegan ProteinWhey ProteinSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentSports SupplementsShop all Sports SupplementsElectrolytesEnergy GelsSports CollagenTestosteroneVegan Sports NutritionShop all Vegan Sports NutritionVegan Amino AcidsVegan CreatineVegan Pre Workout & EnergyVegan ProteinVegan Protein BarsOptimum NutritionUSNGrenadePrecision EngineeredApplied NutritionMyproteinHolland & BarrettPhDNakdHuelExercise & RecoveryEnergyWeight ManagementLow Mood & DepressionStress & AnxietySave up to 1/2 PriceGreat SavingsIntroductory Offer3 for 2 Mix & MatchOnline only - Up to 33% offBuy one get one 1/2 price25% off Online Only Offer2 for £20 Mix & MatchGluten FreeDairy FreeSugar FreeWheat FreeEgg FreePalm Oil FreeMilk FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inVeganVitamins & SupplementsVitamins & Supplements Shop AllAt-Home TestsCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD CapsulesCBD GummiesCBD OilCBD SprayChildren's HealthCollagen & SilicaConditionShop all ConditionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthBrain & Memory SupportChildren's HealthCholesterolCold & Immune SupportDigestive HealthFatigueHair, Skin & NailsHeart & CirculationLiver CareMen's HealthMood SupportMuscle Support & Joint PainSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthDigestive HealthFunctional MushroomsHair, Skin & NailsHerbal & Licensed RemediesShop all Herbal & Licensed RemediesAshwagandhaGinseng & GuaranaMilk ThistleRescue RemedyHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesFlower RemediesHomeopathic RemediesRescue RemedyTissue SaltsMagnesiumMen's HealthShop all Men's HealthProstate HealthMineralsShop all MineralsCalciumChromiumIronMagnesiumSeleniumZincMuscle Support & Joint PainSupplementsShop all Supplements5 HTPAcidophilus & Friendly BacteriaAloe VeraApple CiderArnicaCharcoalChondroitin & MSMCo Enzyme Q10Collagen & SilicaDigestive EnzymesEvening Primrose OilFibre SupplementsGarlicGinkgo BilobaGlucomannanGlucosamineGrapeseed ExtractLecithinOmega & Fish OilsPeppermint OilPlant Sourced SupplementsRaspberry KetonesSaw palmettoSeaweed, Kelps and AquaceuticalsSuperfood SupplementsVegan Vitamins & SupplementsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin DrinksVitamin EVitamin KWomen's HealthShop all Women's HealthMenopauseMenstrual SupportPerimenopausePregnancy & ConceptionUrinary Tract HealthHolland & BarrettVitabioticsSolgarNew NordicWeledaBetterYouBioglanGrass & Co.Nature's WayNatures AidJoints, Aches & PainsImmunityGut HealthEnergyLow Mood & DepressionStress & AnxietyChildren's HealthHealthy HeartWeight ManagementWomen's Health - Menopause & Perimenopause3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offBuy 1 Get 1 Free25% off Online Only OfferOutletGreat SavingsBuy one get one 1/2 priceDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inWeight ManagementWeight Management Shop AllDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportDiet ProteinFitness EquipmentMeal Replacement ShakesProtein BarsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsAppetite SuppressantsFat BindersFat BurnersSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Diet ProteinMeal Replacement ShakesOptimum NutritionGrenadeHolland & BarrettPhDHeath & HeatherUSNBounceMyproteinPulsinTrekExercise & RecoveryWeight ManagementEnergyHealthy HeartSave up to 1/2 Price3 for 2 Mix & MatchGreat SavingsOnline only - Up to 33% offBuy one get one 1/2 price25% off Online Only OfferIntroductory OfferOutletGluten FreeDairy FreeSugar FreeWheat FreeEgg FreeMilk FreeSesame Seed FreeCelery FreeFish FreeLupin FreeNew inShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

Does perimenopause cause belly fat – and what can I do to combat it?

liz_connorheadshot

Written byLiz Connor

dr_emmaross

Reviewed byDr Emma Ross

Fitness dumbbells blue on a pink background pattern. Equipment for home workouts and exercises in the flat lay gym. Sports dumbbell for a healthy lifestyle
As you approach or go through menopause, it’s totally normal to notice extra weight settling around your midsection. We asked some women’s health experts why and what you could do about it

Summary

1Why does weight gain happen during perimenopause?

“During this time in life, researchers have found that chaotic hormone fluctuations dramatically change how your body stores fat,” says Dr Ross...

2What can help perimenopausal weight gain?

The good news? If healthy weight loss happens to be one of your goals, there are science-backed tips that can help...

3How to lose belly fat during perimenopause

If you’re looking to sustainably lose belly fat during perimenopause, here are a few positive changes you could build into your lifestyle...

Explore related topics

Recently found yourself frustrated because your usual weight loss strategies aren't working as well as they used to? Then you’re not alone.

Many women find that despite sticking to their regular diet and exercise routine, their body shape changes to some degree during perimenopause – the months and years leading up to their final period. In fact, researchers estimate1 that the average person gains roughly 1.5kg (3lbs) per year during this transition, totalling 10kg (22lbs) of extra weight by the time full menopause kicks in.

So, what’s driving this weight gain? Is it hormonal? Could lifestyle changes and disrupted sleep patterns be playing a part? 

We talk to Dr Emma Ross, physiologist and chief scientific officer, and Baz Moffat, women's fitness coach to answer all your questions. Plus, we share essential strategies to support your fitness goals.

Why does weight gain happen during perimenopause?

belly-fat-menopause-12
The internet is chock full of weight loss tips and advice, but when it comes to perimenopause there’s still a big gap in the conversation.

“During this time in life, researchers have found that chaotic hormone fluctuations dramatically change how your body stores fat,” says Dr Ross.
“If you think back to puberty, when levels of the female sex hormone were riding high, you probably noticed that your body started storing fat around your hips and breasts, creating a curvier silhouette. That’s because oestrogen was busy interacting with specific receptors in your fat cells, essentially telling them, ‘Store it here,’” she says.

Scientists believe that this female-specific pattern of fat storage isn’t just a random genetic quirk; it’s actually an ancient evolutionary trait,2 designed to prepare the body for pregnancy and breastfeeding by creating energy reserves in just the right places. 

Fast forward to the perimenopausal years when oestrogen levels start to dip and your body’s composition starts to shift more in line with male patterns as you prepare for your final period. Suddenly, the fat that once settled on your hips and thighs migrates to your abdomen, leading to the familiar ‘middle-aged spread.’

Insulin resistance and perimenopause

Here’s an interesting observation: a recent study3 found that while the number of fat cells actually decreases during perimenopause, the amount of fat stored in each cell actually increases. “This switch can sometimes lead to insulin resistance, a condition where the hormone insulin, which helps control blood sugar by moving glucose into cells, becomes less effective,” explains Dr Ross. 

“When insulin levels run high, it encourages fat storage – especially around the belly. So, while your fat cell count might technically be going down, the visceral fat that remains in each cell is higher, adding to stubborn perimenopausal belly fat,” she says. 

And, if all that wasn’t tricky enough to contend with, some emerging research in a small group of women found that during perimenopause, levels of ghrelin – the hormone that makes you feel hungry – tend to rise.4 While there's more research needed to confirm these findings, if this holds true, you might find yourself reaching for snacks more often, while your body’s ability to feel full becomes less reliable too.

“This means that you’re not just battling hormonal changes and (potentially) insulin resistance – you may also up against a greater appetite and a more unpredictable sense of satiety,” she says.

“Not only can midlife be a naturally stressful time with lots to juggle, but the hormonal roller coaster that’s happening beneath the surface can disrupt the normal release of cortisol”

Can my lifestyle play a role too? 

Yep, it can. Along with natural hormonal shifts diverting fat to new areas of your body, there are other factors that can contribute to weight gain during perimenopause.

You’re less active

“By the time we hit our 40s and 50s, busy lives, family responsibilities, work deadlines and time pressures usually mean we exercise less,” adds Baz. “And, when we move less, we’re more likely to gain weight.”
 

You’re sleeping less

Feeling extreme fatigue is common during perimenopause, thanks to night sweats and anxiety that can keep you awake at night. “We know that consistent poor sleep can lead to comfort eating, higher stress levels and a higher probability that you’ll bail on your gym session – all of which can add to the weight gain equation,” Baz says.
 

You’re stressed out

“Not only can midlife be a naturally stressful time with lots to juggle, but the hormonal roller coaster that’s happening beneath the surface can disrupt the normal release of cortisol, causing high levels to course through the body,” says Dr Ross. And guess what? Chronically elevated levels of this hormone have been linked to both inflammation and weight gain.5
 

Your microbiome changes

Emerging research in the field of gut health suggests6 that the diversity of your microbiome could be linked to oestrogen levels. So, the hormonal changes happening in the body during menopause may be able to throw off the balance of bacteria in your gut, affecting how your body’s metabolism responds to food. Although, more research is required to establish this link.
 

You naturally lose muscle

“Sarcopenia – the medical term for age-related muscle loss – means we shed up to 8% of our muscle mass7 per decade after 40,” she says. As muscle mass naturally declines, a knock-on effect is a slower metabolism, so your body burns fewer calories at rest.8
 

You’re more sensitive to alcohol

During perimenopause, many women and non-binary folk find that alcohol hits harder. “It can disrupt sleep, increase stress levels and slow down fat burning,” says Dr Ross. Plus, reaching for a glass of wine to unwind from symptoms can sneak extra liquid calories into your diet.
 

What can help perimenopausal weight gain?

The good news? If healthy weight loss happens to be one of your goals, there are science-backed tips that can help. By simply understanding the changes that are going on, you can fine-tune your weight loss strategy and work with your body in a new way.

Before we dive in though, it’s worth asking yourself if weight loss is really necessary. There’s absolutely no need to worry if you’ve noticed you’ve gained a few extra pounds recently.

“Lean into your body’s natural fluctuations, take the pressure off and rethink everything we’ve been taught about toxic diet culture”

“As long as you’re still within a healthy BMI range, weight gain and changes in fat distribution are natural parts of ageing,” reminds Baz. “Recognising this can help you to lean into your body’s natural fluctuations, take the pressure off and rethink everything we’ve been taught about toxic diet culture.”

How to sustainably lose belly fat during perimenopause 

Ditch the diet

When you start to notice weight gain, it’s tempting to go on an extreme diet. “Crash dieting is not the key to effective weight loss, though” stresses Dr Ross. “In fact, slashing your calorie intake can actually backfire, undermining your efforts to lose weight.” Studies9 have shown that calorie restriction not only slows down your metabolism, but it could also put your body in a stressed state and leads to muscle loss, all of which can increase belly fat.

Instead of opting for juice cleanses and fasts, focus on eating a healthy balanced diet, with plenty of wholegrains, protein sources, fruits, nuts, vegetables and ‘gut-friendly’ fermented foods.

“Fibre is super important as it helps to control your blood sugar and regulates insulin resistance, while protein becomes essential for rebuilding and replenishing lost muscle mass,” she says.

Switch to strength training

When we hit our 30s, our muscle mass decreases by 3-8% each decade.7 Instead of adding stress to the body with all-out HIIT sessions, you’ll reap bigger gains by switching to slow and focussed strength work. 

Not only can lifting weights increase lean muscle mass, which in turn can help boost metabolism and burn more calories at rest, it’s statistically more likely to help you avoid belly fat.
Fitness couple doing push ups exercise outdoor - Happy athletes making workout session at sunset outside - Concept people training and bodybuilding lifestyle
A two-year study which looked at perimenopausal women who regularly weight trained10 – as opposed to aerobic activities like running or cycling – found that they gained around three times less stomach fat on average than their non-weightlifting peers.

As an added bonus, a recent Swedish study11 found that women who did resistance training three times per week saw the frequency of their hot flushes reduced by 44%. Result.

Schedule active recovery days

Rest days can often feel like a waste of time, but research underscores12 their importance; all the gains from exercise are basically made in the ‘repair’ phase. Plus, our body needs longer amounts of it during the perimenopausal phase, when our growth hormones are dwindling.

Recovery doesn’t have to mean sitting on the sofa all day though. Going for a walk with a podcast, foam rolling, stretching and gentle swimming are all great ways of increasing blood flow to muscles, which can help to speed up the healing process.

Reduce stress

The timing of menopause can coincide with a whole raft of midlife stresses like relationship issues, divorce, illness and caring for young kids or teenagers. Added to this, turbulent menstrual cycle hormones can leave our bodies in a stressed and inflamed state.

When your Slack notifications are popping off and you can feel your stress levels rising, tap into somatic exercises to shift some of the pressure. A short round of box breathing (inhaling for a count of four, out for a count of four), sitting in child’s pose for a few minutes or closing your eyes and taking a mental body scan can halt stress from tipping you over into overwhelm.

Practise ‘clean sleeping’

The NHS-recommended eight hours of sleep13 can be notoriously harder to come by during perimenopause, when we're battling hot flashes and racing nighttime thoughts.

“Tee yourself up for the best night’s rest possible by implementing sleep hygiene strategies, like keeping your room cool, limiting clutter, setting a consistent sleep schedule and unplugging devices an hour before dark,” suggests Dr Ross.

“Lots of people find that having a wind down routine, like a hot bath followed by a cup of chamomile tea, helps to create a smoother transition from waking to sleeping.”

Cut down on alcohol

Did you know that the average glass of wine contains around 120 calories? So if you’re regularly enjoying half a bottle in the evening, you could be adding up to 400 extra calories to your daily intake. 

“Alcohol can massively exacerbate your perimenopausal symptoms too,” says Baz. 

“So it’s a good idea to think about practising mindful drinking, especially in the luteal phase of your menstrual cycle, where we can be more sensitive to alcohol.” 14

Challenge yourself to drink-free days and track your progress using apps like Drinkaware. Stocking the cupboard with low or no-alcohol options means you can still enjoy a post-work tipple without the hangover – just check they’re not loaded with too many sugary ingredients first.
green-chickpeas-with-egg

Eat with your gut in mind

In recent years, there’s been a mindset shift in the scientific community, with most health experts now agreeing that a healthy gut is the key to overall health. If we specifically look at weight, recent research15 found that certain bad gut bacteria are linked to health issues, including an increase in belly fat.
Taking care of your microbiome is as simple and inexpensive as serving up a diverse range of whole plant foods, including fruits, vegetables, nuts and seeds, legumes and whole grains. According to the large study by the American Gut Project, people who ate more than 30 types a week had a more diverse microbiome.16 All the more reason to plate up those plant points.

Your gut thrives on plant foods that are loaded with anti-inflammatory polyphenols, the micronutrients that give fruit and veg their vibrant colours. If you haven’t got time to drill into the complicated science of gut health, simply eating the rainbow (aka plants of all hues) is one of the ways to help support the balance of good bacteria in your bod.

The final say

When you get to know how your hormones change from your 20s to your 40s, it’s easier to be kinder to yourself and understand why most weight loss techniques fail. With this knowledge, you can adjust your approach and find strategies that actually make a difference.

As with most things in life, there are no quick fixes or magic ingredients. Real results come from making long-term, sustainable lifestyle changes. With consistency and patience, you’ll not only see positive changes to your weight, but also reap benefits for your sleep, energy levels and overall wellbeing.

Sources

  1. British Menopause Society. Tool for clinicians Information for GPs and other health professionals. Menopause: Nutrition and Weight Gain [Internet]. Available from: https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf 
  2. Abrahim M. Gestational potential space hypothesis. Evolution, Medicine, and Public Health. 2021 Jan 1;9(1):332–7. 
  3. Abildgaard J, Ploug T, Al-Saoudi E, Wagner T, Thomsen C, Ewertsen C, et al. Changes in abdominal subcutaneous adipose tissue phenotype following menopause is associated with increased visceral fat mass. Scientific Reports [Internet]. 2021 Jul 20;11. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8292317/
  4. Stojiljkovic‐Drobnjak S, Fischer S, Arnold M, Langhans W, Ehlert U. Menopause is associated with decreased postprandial ghrelin, whereas a history of anorexia nervosa is associated with increased total ghrelin. Journal of Neuroendocrinology. 2019 Feb;31(7). 
  5. Hewagalamulage SD, Lee TK, Clarke IJ, Henry BA. Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity. Domestic Animal Endocrinology [Internet]. 2016 Jul;56:S112–20. Available from: https://pubmed.ncbi.nlm.nih.gov/27345309/
  6. Becker SL, Manson JE. Menopause, the gut microbiome, and weight gain. Menopause. 2020 Nov 23;Publish Ahead of Print. 
  7. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Current opinion in clinical nutrition and metabolic care [Internet]. 2004;7(4):405–10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/ 
  8. Moon JH, Choo SR, Kim JS. Relationship between Low Muscle Mass and Metabolic Syndrome in Elderly People with Normal Body Mass Index. Journal of Bone Metabolism [Internet]. 2015;22(3):99. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4572038/
  9. Most J, Redman LM. Impact of calorie restriction on energy metabolism in humans. Experimental Gerontology. 2020 May;133:110875. 
  10. Figueroa A, Going SB, Milliken LA, Blew RM, Sharp S, Teixeira PJ, et al. Effects of Exercise Training and Hormone Replacement Therapy on Lean and Fat Mass in Postmenopausal Women. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences. 2003 Mar 1;58(3):M266–70.
  11. Berin E, Hammar M, Lindblom H, Lindh-Åstrand L, Rubér M, Spetz Holm AC. Resistance training for hot flushes in postmenopausal women: A randomised controlled trial. Maturitas. 2019 Aug;126:55–60.
  12. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology [Internet]. 2018 Apr 26;9(403). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/
  13. NHS . Insomnia [Internet]. NHS. 2024. Available from: https://www.nhs.uk/conditions/insomnia/
  14. Evans SM, Levin FR. Response to alcohol in women: Role of the menstrual cycle and a family history of alcoholism. Drug and Alcohol Dependence. 2011 Mar;114(1):18–30.
  15. Amabebe E, Robert FO, Agbalalah T, Orubu ESF. Microbial dysbiosis-induced obesity: role of gut microbiota in homoeostasis of energy metabolism. British Journal of Nutrition. 2020 Feb 3;123(10):1–11. 
  16. McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. Greene CS, editor. mSystems [Internet]. 2018 May 15;3(3). Available from: https://journals.asm.org/doi/10.1128/mSystems.00031-18
 

Related Articles