When you hear about menopausal weight gain, many people may think it's a problem for women. However, it's not uncommon for men in their 40s and older to have concerns like, "I'm careful about my diet and exercise, but I just can't seem to lose the fat around my belly."
The cause of menopausal weight gain may not be overeating or lack of exercise, but rather a decrease in testosterone due to male menopause (LOH syndrome).
In this article, we will explain the causes of menopausal weight gain that are unique to men, and what measures can be taken through exercise, diet, and supplements.
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Two reasons why you're more likely to gain weight during menopause
The reason people gain weight after turning 40 is not due to a lack of willpower, but rather to a decrease in the male hormone (testosterone).
Cause 1: Decrease in muscle mass and decreased basal metabolic rate
The male hormone (testosterone) is essential for maintaining a masculine physique. As testosterone decreases with age, muscle mass tends to decrease. Since muscle is responsible for the majority of basal metabolism, which consumes energy even when you are not moving, if muscle is reduced, the body will naturally become more prone to gaining weight and more difficult to lose weight.
Testosterone also helps to suppress the accumulation of visceral fat, so if it decreases, you are more likely to gain fat around your stomach.
Cause 2: The vicious cycle of "obesity and low testosterone"
What's troubling is that obesity and low testosterone affect each other in a vicious cycle.
Fat cells contain an enzyme called aromatase, which converts testosterone into a female hormone. When testosterone decreases during menopause and you gain weight, fat accumulates, and the action of fat cells further reduces testosterone, creating a negative spiral. To eliminate menopausal weight gain, it is necessary to break the vicious cycle of obesity and declining testosterone.
source:Japanese Urological Association and Japan Men's Health Medical Society "LOH Syndrome Treatment Guidelines"
[Exercise measures] Training to increase testosterone and maintain muscle
Exercise is important for reducing obesity during male menopause. Exercise can be broadly divided into aerobic exercise such as walking and resistance exercise such as strength training.
High cardiopulmonary function and muscle strength are expected to have a preventive effect against various menopausal symptoms. In particular, maintaining high aerobic capacity and muscle strength is important for maintaining erectile function, which is one of the male functions.
aerobic exercise
This is exercise that can be continued for a long period of time at a relatively low intensity, such as walking, jogging, cycling, swimming, etc. The main purpose is to burn fat and improve cardiopulmonary function, but it is also considered important for increasing testosterone levels in the blood.
- Recommended: 30-60 minutes per session, 3-5 days a week
- Tip: Moderately high-intensity exercise, such as brisk walking or light jogging, is effective.
Resistance exercise (strength training)
Resistance exercise is short-term, high-intensity exercise using weights or your own body weight, with the primary goal of increasing muscle mass and strength. Resistance exercise is also effective at increasing your basal metabolic rate.
- Focus on training large muscles such as the chest, back, and thighs
- Ideally, you should do 8-12 repetitions, 2-4 sets, 2-3 days a week.
- You can also start with bodyweight training (push-ups and squats).
Excessive exercise is counterproductive
The more motivated you are, the more careful you should be about exercising too much. Excessive training over a long period of time puts stress on the body, causing it to secrete the stress hormone cortisol. Cortisol can lower testosterone, so it's important to consider adequate rest as part of your training.
source:Japanese Urological Association and Japan Men's Health Medical Society "LOH Syndrome Treatment Guidelines"
source:Journal of the Japanese Society of Internal Medicine, Vol. 107, No. 2, "Obesity Treatment Guidelines 2016"
source:Ministry of Health, Labor and Welfare "Health Japan 21 Action Support System - Health Promotion Support Network - The Effects of Stretching"
[Dietary measures] Diet to reduce visceral fat and support male hormones
To maximize the benefits of exercise, it is essential to review your diet. Combining diet and exercise can have a synergistic effect on increasing testosterone levels.
Eating a diet high in fat can make you gain weight, but the following high-quality fats have been shown to increase testosterone levels.
- Olive oil and argan oil (unsaturated fatty acids)
- n-3 fatty acids found in blue fish
These lipids have antioxidant properties and are thought to contribute to increasing testosterone levels. A lack of minerals such as zinc can also cause testosterone levels to decline. The key is to eat three meals a day at regular intervals, with a balanced diet of meat, fish, vegetables, seaweed, etc., rather than relying on a specific food.
source:Japanese Urological Association and Japan Men's Health Medical Society "LOH Syndrome Treatment Guidelines"
[Measures you can take with supplements] Use them effectively to support your diet
The basis for nutritional intake is food, but supplements can also be used as a supplement. However, the scientific evidence for the effectiveness of many health foods on testosterone levels is still insufficient.
Supplements can be considered when there is a clear deficiency of certain nutrients due to dietary restrictions, etc. Examples include the following nutrients:
- Zinc, selenium, and magnesium: Supports testosterone synthesis
- Vitamin D: Helps with antioxidant effects and indirectly regulates hormone balance
Obese men with low testosterone levels may want to consider taking vitamin D.
source:Japanese Urological Association and Japan Men's Health Medical Society "LOH Syndrome Treatment Guidelines"
summary
The reason why men in their 40s gain weight isn't because of a lack of willpower or effort, but because of a decline in testosterone.
Understanding the causes of weight gain, aerobic exercise to increase testosterone levels, strength training to maintain muscle mass, and a balanced diet are surefire ways to regain a healthy body.
If self-care doesn't improve the condition, or if other symptoms such as fatigue or lack of motivation are present, it's important to consult a specialist and have your hormone levels checked. Addressing the underlying cause may provide a clue to the solution.
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Supervisor: Yuzo Terakawa (neurosurgeon)