Table of contents
Hormones in Transition: How They Control Your Metabolism
Menopause brings with it profound hormonal changes that affect almost every aspect of your metabolism. The hormones estrogen and progesterone play a particularly central role. Both work in a finely tuned interplay to regulate your basal metabolic rate, fat distribution, and digestion. As soon as their levels drop, many things become unbalanced.
The role of estrogen
Estrogen is a versatile hormone that directly affects your metabolism:
It protects and maintains muscle mass , which is crucial for the basal metabolic rate.
It promotes fat burning by mobilizing fat deposits for energy production.
It controls fat distribution : Before menopause, the body prefers a "pear shape" (fat on the hips and thighs). As estrogen levels decline, fat tends to be stored in the abdominal area.
It supports the intestinal flora , which is essential for healthy digestion.
With the decline of estrogen in perimenopause and menopause, the following metabolic changes occur:
Less muscle mass : Your basal metabolic rate decreases and your body burns fewer calories at rest.
Unfavorable fat distribution : More visceral fat (around the internal organs) is stored. This increases the risk of cardiovascular disease and diabetes.
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Microbiome disruption : An unbalanced microbiome can lead to digestive problems such as bloating or constipation.
The role of progesterone
Progesterone is the perfect complement to estrogen. It supports metabolism primarily through:
Fluid regulation : Progesterone has a diuretic effect. Its decrease can lead to water retention, which causes a bloated feeling.
Promotes intestinal movement (peristalsis) : While its decline could theoretically cause increased peristalsis, in practice the interaction with other factors, such as estrogen deficiency, often leads to sluggish digestion.
Balancing fat distribution : Progesterone counteracts estrogen-driven fat accumulation. Its loss increases the redistribution toward abdominal fat.
The combination of estrogen and progesterone loss
When both hormones decrease, the negative effects on metabolism reinforce each other:
The basal metabolic rate decreases because muscle mass is lost and fat burning becomes less efficient.
This leads to central fat deposition , which increases the health risk.
Digestive problems such as constipation or flatulence increase.
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Visceral fat: The invisible risk factor
With the hormonal changes during menopause, the distribution of fat in the body changes. Before the onset of menopause, estrogen ensures that fat is preferentially stored in the hips and thighs – the so-called gynoid fat distribution, often referred to as the "pear shape." The decline in estrogen leads to a more central fat shift. Fat now accumulates more in the abdominal cavity – this is referred to as the android fat distribution or "apple shape." Visceral fat , which is located deep around organs such as the liver, pancreas, and intestines, is particularly affected. A well-functioning metabolism can counteract this.
Why is visceral fat so problematic?
Visceral fat is fundamentally different from subcutaneous fat, which lies directly beneath the skin (e.g., on the thighs or arms). It's not just an energy store, but a highly active tissue that produces numerous pro-inflammatory and hormone-active substances:
Pro-inflammatory substances : Visceral fat secretes cytokines such as TNF-α and interleukin-6. These promote chronic inflammation in the body, which is associated with an increased risk of cardiovascular disease, type 2 diabetes, and non-alcoholic fatty liver disease.
Impaired hormone metabolism : Visceral fat disrupts insulin sensitivity and increases insulin resistance. At the same time, it can affect estrogen production by converting androgens into fat cells, further exacerbating hormonal imbalance.
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Pressure on organs : Because visceral fat surrounds internal organs, it can exert mechanical pressure on the heart, lungs, or gastrointestinal tract, impairing organ function.
BMI or WHR or BIA
BMI - the classic
The body mass index (BMI) measures the ratio of body weight to height and is often used as an indicator of overweight or obesity. However, the BMI doesn't say anything about where fat is stored in the body—and that's precisely what's crucial. It also says nothing about metabolism.
No statement about fat distribution : Two women with the same BMI can have completely different health risks, depending on whether the fat is stored primarily subcutaneously or viscerally.
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Muscle mass is not taken into account : A high BMI can be caused by muscle mass, which poses no health problems. Conversely, someone with a normal BMI can still have a dangerous amount of visceral fat.
The waist-to-hip ratio (WHR), on the other hand, is an effective measure for determining the ratio of abdominal (waist) fat to hip fat. It helps to better assess fat distribution and the associated health risks.
WHR - indicator of body fat distribution
The waist-to-hip ratio (WHR), on the other hand, is an effective measure for determining the ratio of abdominal (waist) fat to hip fat. It helps better assess fat distribution and the associated health risks. How to measure:
- Measure your waist circumference: Just above your belly button with a tape measure, loosely but tightly.
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Measure hip circumference: At the widest part of the hips.
Calculate WHR: waist circumference divided by hip circumference.
Interpretation of results in women:
- WHR > 0.85 → Increased health risk due to increased visceral fat.
WHR ≤ 0.85 → Lower risk, as fat is predominantly stored subcutaneously.
BIA measurement - the gold standard for body composition
If you really want to know your body composition, you should consider bioelectrical impedance analysis (BIA) . This measurement method analyzes not only your weight, but also muscle mass, body fat percentage, and water balance .
How does BIA work?
Gentle electrical impulses are sent through your body through electrodes. Since fat, muscle, and water conduct electricity differently, the analysis can provide information about your body composition.
Advantages of BIA:
- Determines the exact fat percentage – not just the total weight.
- Distinguishes between subcutaneous and visceral fat
- Shows changes due to exercise or diet better than BMI or WHR.
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