Menopause, Hot Flashes & Weight Gain

Written By Staci Behm

Hypothalamus - is a small region in the brain that acts as the body's control center.

  • Regulates vital functions like body temperature, hunger, thirst, sleep cycles, and hormone production by communicating with the pituitary gland.

  • When estrogen levels decline during menopause, your body’s temperature regulation system can be disrupted. 

Hot Flashes

During menopause, the ovaries produce less estrogen and progesterone, which can cause the hypothalamus to become more sensitive to temperature changes. When the hypothalamus thinks your body is too warm, it triggers a hot flash to cool you down.

  • On average, menopause happens in your late 40s to early 50s. How many years you have hot flashes also varies. Some people have hot flashes for a few months, while others have them for years. Treatment options can include prescription medications, hormone replacement therapy (HRT) and lifestyle changes.

  • What can trigger hot flashes?

    • Hot or warm weather

    • Wearing heavy clothing

    • Drinking caffeinated, hot or alcoholic beverages

    • Smoking cigarettes

    • Taking hot showers or baths

    • Eating spicy foods

  • Treatments for Hot Flashes

    • Prescription Hormone Replacement Therapy (HRT)

    • Estrogen & Progesterone

    • Estrogen

    • Off Label use of prescriptions that treat conditions other than menopause. Most of these treat conditions like depression, anxiety, sleep problems or overactive bladder.

  • Over-the-Counter medications

    • Herbal Therapies

    • Evening Primrose

    • Black Cohosh

    • Soy (plant estrogen)

    • Vitamin E

    • Acupuncture

  • Dietary Approaches - Many people try to eat more plant estrogen (phytoestrogens) to combat the hormonal changes that go along with menopause. Plant estrogens are thought to have estrogen-like effects that might reduce hot flashes. 

    • Examples of phytoestrogens are:

      • Soybeans.

      • Chickpeas.

      • Lentils.

      • Flaxseed.

      • Grains.

      • Beans

  •  Lifestyle changes - Making small changes to your normal lifestyle can sometimes help limit the number and severity of your hot flashes. Some tips for managing hot flashes you can do on your own include:

    • Dress in layers

    • Keep your home cool using fans or air conditioning

    • Drink cold beverages

    • Have cool compresses available when a hot flash strikes

    • Maintain a healthy body weight. Having obesity can intensify hot flashes.

    • Don’t smoke or use tobacco products

    • Avoid drinking alcohol

    • Exercise for at least 20 minutes most days. It’s best for hot flashes to exercise in a cool environment.

    • Use light sheets instead of heavier blankets when you sleep

    • Manage your stress

 (Always consult your Primary Care Physician before adding any herbal or non-prescription therapies to your daily regimen.)

Hunger & weight gain

Hormonal changes during menopause can cause increased hunger, cravings, and weight gain. This is due to fluctuations in hormones that regulate hunger, such as ghrelin and leptin. During menopause, ghrelin levels may increase while leptin levels decrease. Also, cortisol levels increase, which can lead to increased appetite and cravings.

  • Ghrelin – Made in the stomach. Signals the hypothalamus when the stomach is empty, which makes you feel hungry. People with obesity are often found to have high ghrelin levels.

  • leptin – Signals the feeling of fullness. The level of leptin in your blood is directly related to how much body fat you have. Produced by fat cells. As your body fat decreases, your leptin levels decrease, which signals your body to think that it’s starving. This stimulates intense hunger and appetite and can lead to increased food consumption.

    • When you diet, you might notice that you get hungrier when you cut your calories or start to lose weight. That’s in part because typically your body automatically makes less leptin when you lose fat mass. (Keep in mind that you never lose fat cells. They just get smaller.)

  • Cortisol (Stress hormone) regulates weight by influencing metabolism, appetite, and fat storage. While a temporary spike in cortisol during a stressful situation is normal, chronic stress with persistently elevated cortisol levels is what can lead to weight gain.

    • Cortisol and weight gain

      • High cortisol levels can lead to weight gain, particularly around the abdomen, by increasing appetite, slowing down metabolism, and promoting fat accumulation when stress is chronic

        • The body stores more fat as a response to perceived threats under stress conditions.

        • When cortisol levels rise due to stress, it can trigger cravings for high-calorie foods, leading to overeating.

        • High cortisol levels can decrease the rate at which your body burns calories, making it harder to lose weight.

    • Blood sugars, Cortisol and weight gain

      • Cortisol increases the body's metabolism of glucose.

      • Cortisol converts protein into glucose to raise blood sugar levels. It also works with insulin to maintain consistent blood sugar levels.

        • When blood sugar levels are high, the body stores excess glucose as fat, which can lead to weight gain.

        • When blood sugar levels are low, the body burns fat and muscle for energy, which can lead to weight loss.

  • What can you do to help maintain a healthy weight during menopause?

    • Diet modifications:

      • Portion control: Pay attention to serving sizes and avoid overeating. 

      • Limit processed foods: Reduce intake of sugary drinks, refined carbohydrates, and processed snacks. 

      • Fiber-rich foods: Include plenty of fruits, vegetables, and whole grains to promote satiety. 

      • Lean protein: Prioritize lean protein sources like fish, chicken, beans, and tofu to maintain muscle mass. 

      • Healthy fats: Include moderate amounts of healthy fats from sources like avocados, nuts, and olive oil. 

    • Exercise routine:

      • Cardiovascular activity: Engage in regular aerobic exercise like brisk walking, swimming, biking, or dancing. 

      • Strength training: Incorporate resistance exercises to build muscle and boost metabolism. 

      • Consider activities you enjoy: Choose activities that you find fun and can stick with consistently. 

    • Lifestyle changes:

      • Quality sleep: Aim for 7-8 hours of quality sleep each night to regulate hormones and appetite. 

      • Stress management: Practice relaxation techniques like yoga, meditation, or deep breathing to reduce stress levels. 

      • Hydration: Drink plenty of water throughout the day. 

      • Limit alcohol: Reduce alcohol intake as it can contribute to weight gain. 

(The above information has been sourced from The Cleveland Clinic and Google Search.)

Staci Behm
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