Menopause and Weight in Grand Rapids, Michigan

Menopause is a natural life stage, but many women in Grand Rapids notice that it becomes harder to manage their weight around this time. Understanding what’s happening in your body—and how local lifestyle factors in West Michigan play a role—can help you stay healthy and active through midlife and beyond.

What Is Menopause?

Menopause is when your menstrual periods stop permanently. It is confirmed after 12 months without a period and marks the end of your reproductive years.

  • Most women reach menopause between ages 45 and 55
  • In the United States, the average age is 51–52
  • In the years leading up to menopause (perimenopause), levels of hormones like estrogen gradually decline

These hormonal changes affect many systems in your body, including how and where you store fat, your metabolism, and your energy levels.

If you live in the Grand Rapids area and are unsure whether your symptoms are related to menopause, you can talk with your primary care provider or OB/GYN at Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, or Mercy Health.

Why Does Weight Gain Happen in Midlife?

Many women between 45 and 55 gain about 0.5 kg (around 1 pound) per year, even if they are not eating more. This can be frustrating, but there are clear reasons for this change.

As you get older, you naturally lose muscle mass, a process called sarcopenia. Muscle tissue burns more calories than fat, even at rest. When you lose muscle:

  • Your metabolism slows down
  • You burn fewer calories during the day
  • If your eating habits stay the same, weight gain is likely

This can be especially noticeable in Grand Rapids during the cold, snowy winters, when people tend to be less active, spend more time indoors, and may rely more on comfort foods.

Estrogen, Fat Distribution, and Belly Fat

Falling estrogen levels during perimenopause and menopause change where your body stores fat.

  • Before menopause, women tend to store more fat on the hips and thighs
  • After menopause, more fat is stored around the abdomen (belly)

In postmenopausal women:

  • Belly fat can make up 15–20% of total body weight
  • In premenopausal women, it’s typically 5–8%

This abdominal fat is called visceral fat. It surrounds internal organs and is more harmful than fat just under the skin.

Visceral fat is linked with higher risks of:

  • Heart disease
  • Type 2 diabetes
  • High blood pressure and high cholesterol
  • Breast cancer
  • Dementia
  • More intense menopausal symptoms, such as hot flashes and night sweats

Because Michigan has higher rates of heart disease and diabetes than many other states, managing belly fat is especially important for women in the Grand Rapids and Kent County area.

Life Pressures Around Menopause

Weight gain around menopause isn’t only about hormones and metabolism. Many women in midlife are juggling:

  • Work pressures or career changes
  • Caring for teenage or young adult children
  • Supporting elderly parents
  • Financial or relationship stress

These pressures can make it harder to:

  • Plan healthy meals
  • Stay physically active (especially in winter)
  • Get enough sleep
  • Limit alcohol

Women in Grand Rapids often feel this even more in the dark, long winter months, when mood and energy can dip and outdoor activity is limited.

Why Maintaining a Healthy Weight Matters

Achieving and maintaining a healthy weight during and after menopause can:

  • Reduce menopausal symptoms (hot flashes, night sweats, joint pain)
  • Lower your risk of heart disease, stroke, and type 2 diabetes
  • Help manage blood pressure and cholesterol
  • Reduce the risk of certain cancers
  • Improve sleep, mood, and energy

The Kent County Health Department and Grand Rapids Public Health provide local resources, education, and programs that can support healthy lifestyle changes.

Healthy Eating During Menopause

Low-Calorie or Lower-Carb Approaches

A moderate reduction in calories or a lower-carbohydrate eating pattern can help you lose weight or prevent further weight gain. These approaches may also help if you have:

  • Type 2 diabetes
  • Prediabetes
  • Metabolic syndrome

Key points for a menopause-friendly diet in Grand Rapids:

  • Focus on whole foods: vegetables, fruits, whole grains, beans, nuts, seeds
  • Choose lean proteins: fish from the Great Lakes region (cooked safely), chicken, turkey, eggs, tofu, low-fat dairy
  • Include healthy fats: olive oil, avocado, nuts
  • Limit added sugars, sugary drinks, and highly processed snacks
  • Watch portion sizes, especially during more sedentary winter months

Avoid Crash Diets

Very low-calorie “crash diets” are not recommended:

  • They can cause further muscle loss
  • They slow your metabolism even more
  • Weight often comes back quickly

Instead, aim for steady, sustainable changes you can maintain year-round, including during Michigan’s colder seasons.

If you need personalized guidance, ask your Grand Rapids provider for a referral to a registered dietitian at Corewell Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health.

Physical Activity: Essential for Weight and Symptom Control

Regular physical activity has many benefits:

  • Helps prevent weight gain and supports weight loss
  • Preserves or builds muscle mass
  • Improves mood, energy, and sleep
  • Reduces risk of heart disease, stroke, and type 2 diabetes
  • May ease hot flashes, joint pain, and anxiety

How Much Exercise Do You Need?

Aim to be active on most, preferably all, days of the week.

Weekly guidelines for adults:

  • 2.5 to 5 hours of moderate-intensity activity
    Examples:
    • Brisk walking on the Grand River paths or around local neighborhoods
    • Easy cycling on local trails
    • Mowing the lawn
    • Gentle swimming at a community pool or fitness center

OR

  • 1.25 to 2.5 hours of vigorous-intensity activity
    Examples:
    • Jogging or running
    • Fast cycling
    • Aerobics or high-intensity fitness classes
    • Playing team sports or pickup games at local parks or gyms

Or a combination of moderate and vigorous activities.

Strength Training: At Least 2 Days Per Week

Muscle-strengthening activities are especially important during and after menopause:

  • Help maintain or increase muscle mass
  • Boost metabolism
  • Support bone health, reducing the risk of osteoporosis

Try to include strength training at least 2 days per week:

  • Bodyweight exercises (squats, lunges, push-ups)
  • Resistance bands
  • Free weights or weight machines at a Grand Rapids gym or community center
  • Online or in-person strength classes

If you’ve been inactive or have medical conditions, talk to your doctor before starting a new exercise program. An exercise physiologist or physical therapist in Grand Rapids can help you design a safe plan.

Other Lifestyle Changes: Sleep and Alcohol

Get Good-Quality Sleep

Poor sleep is linked to:

  • Eating more overall
  • Craving high-calorie, sugary foods
  • Increased weight gain

Menopause symptoms like night sweats and insomnia can make sleep difficult, especially in winter when daylight hours are shorter in West Michigan.

To improve sleep:

  • Keep a regular sleep schedule
  • Limit screens before bed
  • Keep your bedroom cool and dark
  • Avoid large meals and caffeine close to bedtime

Limit Alcohol

Alcohol can:

  • Add extra calories and lead to weight gain
  • Disrupt sleep
  • Worsen hot flashes and night sweats
  • Increase the risk of breast cancer and other health problems

If you drink, do so in moderation. If you find it hard to cut back, talk to your doctor or seek local support programs in Grand Rapids.

Menopausal Hormone Therapy (MHT) and Weight

Menopausal hormone therapy (MHT), sometimes called hormone replacement therapy (HRT), can help manage symptoms such as:

  • Hot flashes
  • Night sweats
  • Vaginal dryness
  • Mood changes

MHT may also:

  • Improve sleep and energy, making it easier to exercise and eat well
  • Reduce the risk of some chronic diseases, including heart disease and type 2 diabetes in certain women
  • Help reduce belly fat after menopause in some cases

MHT is not a weight-loss treatment, but by easing symptoms, it can support a healthier lifestyle.

Because MHT is not right for everyone, it’s important to discuss:

  • Your personal and family history (especially breast cancer, blood clots, heart disease)
  • Your symptoms and overall health

You can review options with your doctor at any major health system in Grand Rapids.

When to See a Doctor in Grand Rapids

Talk to your doctor if:

  • You are gaining weight and find it hard to lose, despite healthy changes
  • Menopause symptoms (hot flashes, mood changes, joint pain, sleep issues) are interfering with daily life
  • You have strong emotions, anxiety, or depression
  • You have trouble sleeping regularly
  • You want help to limit or stop drinking alcohol
  • You have not been active for some time and want to start a new fitness program

Your primary care doctor, OB/GYN, or a women’s health specialist in Grand Rapids can help you create a safe, realistic plan. They may refer you to:

  • A dietitian for personalized nutrition advice
  • An exercise physiologist or physical therapist for an activity plan
  • A behavioral health provider for mood, stress, or sleep support

The Kent County Health Department and Grand Rapids Public Health websites also list local programs, classes, and resources for healthy living and chronic disease prevention.

Key Points About Menopause and Weight in Grand Rapids

  • Most women gain about 0.5 kg (1 lb) per year between ages 45 and 55
  • Age-related muscle loss slows your metabolism and can cause weight gain
  • Falling estrogen levels shift fat storage to the belly, increasing health risks
  • Visceral belly fat is linked to heart disease, type 2 diabetes, breast cancer, dementia, and more severe menopausal symptoms
  • Maintaining a healthy weight during menopause is crucial for long-term health
  • You can reduce weight gain and health risks by:
    • Eating a balanced, nutrient-dense diet
    • Getting regular physical activity, including strength training
    • Improving sleep and limiting alcohol
    • Discussing MHT and other treatments with your doctor if symptoms are severe

Menopause can be challenging, but with the right support and lifestyle changes, women in Grand Rapids can stay healthy, active, and confident through this stage of life and beyond.