The Real Reason Why Women Gain Weight As They Age

Link copied! Gaining weight is something that many of us worry about as we age. You may attribute the weight gain to a slowed metabolism rate due to ageing. However, a recent study conducted in 2021 has shown that our metabolism rate remains rather consistent from age 20 to 60[1]. So, what is the real reason behind the “slowed metabolism rate”? Poor diet, lack of physical activity, hormonal changes, and stress are some of the factors contributing to weight gain[2]. Studies have revealed that women in their 30s are particularly susceptible to weight gain[3]. Moreover, losing weight becomes more challenging at this age due to the progressive decline of growth[4]. For most women, the typical areas of weight gain are the hips, arms, and thighs, while others may experience it in the abdomen and chest. As women age, there are several reasons why they may experience weight gain: 1. Poor diet and lack of physical activity The main reason for most weight gain is due to our diet and sedentary lifestyle. As we spend more time sitting down and have less time for physical activity, our daily calorie expenditure decreases. The remaining unused energy is then stored as fats, as fats are the most efficient source of energy (1 gram of fat supplies the body with about 9 calories, twice as much as that of protein and carbohydrates)[5]. On top of that, our diet these days often consists of high amounts of saturated fats and sugar, exceeding the recommended daily intake of 1800 calories for women. In TCM, weight gain is attributed to the accumulation of Dampness in the body. Dampness is usually formed as a result of poor circulation or a poor digestive system that fails to regulate the flow of nutrients and water in the body. 2. Hormonal changes As we age, some hormone levels in our body decrease, and two key hormones that influence weight gain are growth hormone and estrogen. Growth hormone is responsible for reducing and redistributing body fat. Decreased levels of growth hormone have been linked to obesity, particularly in individuals with abdominal fats[6]. On the other hand, estrogen, known as the female hormone, plays a role in fat metabolism. It can increase the level of high-density lipoprotein (HDL or “good” cholesterol) while decreasing the level of low-density lipoprotein (LDL or “bad” cholesterol)[7]. However, as women reach their late 40s to 50s, estrogen levels decline due to the ovaries producing lesser amounts. This hormonal decrease leads to an imbalance in the proportion of HDL and LDL, resulting in a higher deposition of cholesterol in the body. Moreover, estrogen positively affects insulin sensitivity. With lower levels of estrogen, insulin resistance increases, leading to higher levels of glucose in the bloodstream. Cells then convert this glucose to fat for long-term storage, contributing to weight gain[8]. 3. Sleep deprivation Sleep is essential for our body to rest, repair, and rejuvenate so that we have sufficient energy to carry out tasks the next day. However, we often fail to get the recommended 8 hours of sleep daily[9], leading to feeling fatigued and low on energy. Research shows that sleep duration influences the levels of ghrelin (hunger hormone) and leptin (satiety hormone) in our body. Shorter sleep duration increases ghrelin and decreases leptin, making us more prone to feeling hungry and consuming more calories[10]. If you tend to sleep late, you might find yourself craving snacks at night as a result. This could also make it harder to lose weight. 4. Stress Stress is something that we cannot avoid in modern society. There has been a correlation between the amount of stress and obesity[11]. Obesity is usually seen in people with high stress. Cortisol (stress hormone) will increase when stress levels increase. This will lead to an increase in appetite and also increased fat accumulation in the stomach. What are the health risks of weight gain? Complications of weight gain can include the following: increased risk of high blood pressure, high cholesterol, type 2 diabetes, cardiovascular disease and musculoskeletal disorders. A study has shown that there is evidence that higher amounts of body fat is associated with an increased risk of certain cancers, noticeably endometrial and postmenopausal breast cancer for women[12]. Obesity is accompanied with a chronic state of low level inflammation that is brought about by metabolic cells in response to excess nutrients in the body[13]. Obesity will also activate the inflammatory responses of immune cells that are abundant in adipose tissue. This will in turn lead to inflammation and impairment of the immune system, which explains the increased risk of chronic conditions and cancer[14]. TCM tips to prevent weight gain in women i. Dietary adjustment Lifestyle adjustments play a critical role in weight management. Start by making dietary changes such as reducing the consumption of oily, fried, and sweet foods and drinks. TCM theory suggests that frequent consumption of greasy and fried foods can strain the Spleen and Stomach, leading to their deficiency and poor digestion. This can contribute to Dampness accumulation in the body, ultimately leading to weight gain. ii. Exercise and weight management Moving towards a healthy weight through regular exercise is a key factor in controlling weight gain. Engaging in 150 minutes of moderate to vigorous exercise per week can create an anti-inflammatory environment in your body and support a healthy gut[15]. Beyond weight management, exercise also reduces the risk of cardiovascular disease[16], promoting overall well-being. iii. Sleep well and manage your mental well-being Getting sufficient good quality sleep and maintaining your mood can help you maintain a healthy weight. If you struggle with sleep issues, consider trying Sleep Essentials, a TCM supplement enhanced with the latest sleep-aid ingredients specially formulated to improve sleep and boost mood. The TCM herb Semen Ziziphi Spinosae (Suan Zao Ren) in Sleep Essentials nourishes Liver Yin and reduces Heart Fire, rebalancing Yin and Yang to address the root cause of insomnia. Additionally, Sleep Essentials contains 5-HTP, which can be converted into serotonin (a happy chemical) and melatonin