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• More women are seeking solutions to manage menopause symptoms like weight gain, highlighting a growing need for effective therapies and treatments.
• Lifestyle modifications like a healthy diet can help, but GLP-1 drugs have also emerged as a promising treatment for healthy weight management during menopause.
• If you’re navigating perimenopause or menopause and experiencing weight gain and other symptoms, ask your doctor or OB-GYN for more guidance.

The stigma surrounding menopause has faded in recent years as more women are compelled to share their stories to help others navigating this life transition feel validated and empowered. 

Perimenopause marks the start of the completion of the female reproductive cycle, which culminates during menopause. During this phase, key hormonal changes result in an array of symptoms that vary from person to person, from hot flashes to mood shifts and weight gain.

As perimenopause and menopause become more widely accepted by mainstream culture, demand for treatments and therapies for solutions has skyrocketed. 

The global menopause market is projected to increase from nearly $18B in 2024 to over $24B by 2030, reflecting a growing need for symptom management and treatment, ranging from medications like hormone replacement therapy (HRT) to diet and lifestyle modifications.

Research into this area is also growing. For instance, a new clinical trial found that participants who followed a plant-focused diet experienced a 92% decrease in severe hot flashes. Participants also reported weight loss and improved well-being. 

But for many females, diet may not be enough to navigate changes in the body due to menopause, such as weight gain. The so-called “meno belly,” for instance, describes stubborn menopause weight gain in the abdominal area that’s often challenging to lose.

Enter GLP-1 medications, a class of blockbuster drugs including Ozempic, Wegovy, and Zepbound among their ranks. These glucon-like receptor agonists that mimic the body’s hunger hormone have surged in popularity as a highly effective treatment for obesity and weight management.

Recent studies have shown that GLP-1 drugs may also be an effective intervention for menopause weight gain.

“This is a real and expected physiologic change as it relates to aging,” said Michael Snyder, MD, Medical Director of the Bariatric Surgery Center at Rose Medical Center and in-house obesity specialist at FuturHealth.

“During menopause, GLP-1 receptor agonist treatment is rapidly becoming a first-line treatment option for weight gain.”

Healthline spoke with Snyder to learn more about why menopause weight occurs and what treatments are recommended for healthy weight management during this natural biological process. 

This interview has been lightly edited for clarity.

Why does menopause weight gain happen? 

Snyder: Hormonal shifts are the main driver of weight gain during menopause. 

As estrogen and progesterone levels decline, metabolism, fat distribution, and appetite regulation all change. 

Lower levels of these hormones make it easier for the body to store fat, especially around the abdomen, and harder to maintain or lose weight.

Why does belly fat increase during menopause?

Snyder: This is largely driven by a combination of declining estrogen and progesterone and rising cortisol (the stress hormone). 

Cortisol promotes fat storage around the midsection, and common menopause-related challenges like disrupted sleep and increased stress can further contribute to abdominal fat accumulation. 

Also, all excess fatty tissue needs to be stored somewhere, and many people tend to gain it in their midsection.

At what age does menopause weight gain occur?

Snyder: Weight changes often begin in perimenopause, typically in the mid-to-late 40s. 

Although the average age of menopause in the United States is 52, these shifts can start years earlier and continue postmenopause if lifestyle adaptations aren’t made. 

It is not an abrupt change in hormone levels, but usually a steady decline.

Is menopause weight gain difficult to manage?

Snyder: Any new weight gain is difficult to manage. If your physiology changes in a way that adds more weight without a clear cause, that is challenging what has “always worked for you.” All of a sudden, there is weight gain despite your best efforts. By definition, that is challenging and scary to many.

Strategies that worked in earlier years may no longer be sufficient. Key approaches include:

• Increasing protein and adequate fiber to promote fullness.
• Strength training 2–3 times per week to maintain muscle and boost your metabolism.
• Limiting calorie-dense foods, such as highly processed foods and refined or simple carbohydrates.
• For more complex cases, consulting an OB-GYN can help assess hormonal health and discuss potential medical interventions.

Can GLP-1 drugs help with menopause weight gain?

Snyder: GLP-1 receptor agonists are a powerful tool for menopause-related weight management. They work by reducing appetite, curbing cravings, slowing digestion for longer satiety, and improving insulin sensitivity. 

This not only helps manage weight but also lowers the risk of complications from increased abdominal fat, including cardiovascular disease, type 2 diabetes, and metabolic syndrome.

What other strategies can help with weight management during menopause and beyond?

Snyder: Sustainable weight management requires a 360-degree approach:

• Strength training and regular physical activity to preserve muscle and support metabolism.
• Prioritizing protein and fiber while limiting added sugars and refined carbs.
• Consistent sleep and stress management to regulate hormones and appetite.
• Getting rational and expert guidance from medical professionals, and not leaning into fads, gimmicks, supplements, or your social media feed. (Editor’s note: Some research shows certain vitamins in supplements may help alleviate symptoms caused by low estrogen, but more rigorous studies are needed.)
• Participate in regular medical check-ins for tailored guidance around nutrition and exercise, and possible hormonal or medication support, such as HRT or GLP-1 drugs.

Menopause weight gain is not a product of “bad” behaviors. In working toward a solution to weight gain, utilize medical experts for proven dietary and behavioral strategies to set you up for a new and successful “normal.”

Colon cancer is becoming an increasingly common health concern, particularly for women…

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• Proponents of the “loaded water” trend on social media platforms like TikTok claim the viral drink can improve energy and reduce sugar cravings.
• The recipes include ingredients like electrolytes, fruit, and prebiotics, which may support healthy hydration.
• However, some loaded water recipes involve added sugar or calories, which may not be necessary for some individuals.
• Experts say plain water is usually sufficient for hydration, but loaded water can be a practical, tasty way to help you stay hydrated.

If you’re not drinking enough water throughout the day, a new social media trend promises to make hydration more exciting and potentially beneficial. 

Enter “loaded water,” which refers to beverages infused with ingredients like fruit, electrolytes, or prebiotics that add flavor, nutrients, and potential health benefits.

TikTok is chock-full of loaded water recipes showcasing anything from colorful fruit combinations to fizzy prebiotic sodas.

Advocates claim the viral drink can help boost energy, support electrolyte balance, and even reduce sugar cravings by offering an alternative to sugary beverages. 

But do these extra ingredients actually provide meaningful benefits? And do they really encourage healthy hydration habits? We asked nutrition experts to learn more. 

Potential benefits of loaded water

For some people, drinking enough water throughout the day can be a challenge for various reasons.

“Plain water can be boring for a lot of people, so adding colorful ingredients is an effective way to make hydration feel more fun,” Kezia Joy, a registered dietitian nutritionist and medical advisor at Welzo, told Healthline. 

“From a behavior-change perspective, if it makes people drink more fluids, then that’s already a win,” she said. 

Joy noted that while plain water will usually be enough for most people to meet their hydration needs, she said the appeal of loaded water is its ability to deliver specific benefits.  

“People may want more than just a drink; they also want specific formulations that provide energy, improved taste, or better gut health,” she said.

As far as health benefits go, it all depends on the ingredients. 

Helen Tieu, registered dietitian and founder of Diet Redefined, said coconut water is a popular addition to loaded water because it adds sweetness, flavor, and potassium. 

“This may be beneficial for people who exercise for longer durations or in hot weather, to replenish energy and potassium stores lost through sweat,” she explained. 

Tieu explained that formulating your loaded water with electrolyte powders may help replenish some of the sodium, potassium, and magnesium lost during physical activity. 

Replenishing these electrolytes helps to maintain proper fluid balance and nerve-muscle function, which supports sustained energy during and after exercise. 

When these minerals are restored, blood sugar regulation and energy levels are more stable, which can help reduce sugar cravings that often arise from dips in energy or hydration.

“Fruit, meanwhile, adds natural flavor, may be more appealing for people to consume, and provides small amounts of micronutrients and antioxidants,” Tieu explained. 

Tieu noted that adding prebiotics to loaded water, such as inulin or chicory root fiber, may help with gut health. A healthy gut can improve digestion and nutrient absorption, supporting steady energy levels. 

Are there any drawbacks to loaded water?

The biggest drawback of loaded water is that some of the ingredients can add unnecessary sugar and calories. 

“A few slices of fresh fruit would contribute minimal sugar. However, fruit juices, fruit syrups, and some commercial flavor powders can contribute larger amounts of sugar and calories to the water,” Tieu said.

Added electrolytes are not always necessary for some people, either.

“Excessive intake of some electrolytes, such as sodium and potassium, may be risky in some people, such as those with high blood pressure or kidney disease,” Tieu noted. Electrolyte needs can often be met through whole foods in a balanced diet, she added.

Still, many people benefit from added electrolytes, such as those who engage in any type of physical activity, especially in the heat, be it exercise or physical labor.

While prebiotic sodas can be beneficial for some people, Joy cautioned they may cause bloating and gas in others. 

“It’s worth noting that for all the hype around trendy wellness drinks like prebiotic sodas, they can affect people differently,” she said. 

Loaded water vs. plain water 

When it comes to healthy hydration, how does loaded water stack up against plain water? 

Loaded water can be helpful for people who don’t like the taste of plain water or have difficulty drinking enough of it throughout the day. 

Plain water provides sufficient hydration for most people, except for those who sweat a lot from exercise or other forms of physical activity, who may require electrolyte supplementation.

Some people with certain health conditions may also need more electrolytes than others.

“Plain water works just fine. Trends like these simply take something simple and dress it up to give it some optics. So, loaded water is by no means a necessity, but it may be a practical way to push consumers into better hydration practices,” Joy said. 

Tieu shared similar sentiments. 

“Loaded water with added electrolytes may assist with hydration and electrolyte replenishment, but the value of loaded water comes from adherence to drinking more water or displacement of less healthy sugary beverages,” she said. 

Healthy hydration tips 

If you’re thinking about trying the loaded water trend for yourself, there are ways to do it healthily. 

“Aim to use whole fruit slices over fruit juices, syrups, or powders as a less processed and lower sugar option,” Tieu advised. 

“You should also limit juices and syrups. If you do use them, dilute them by using a 1:5-10 ratio of juice [or] syrup to water.” 

“If you’re using prebiotic sodas, start with a smaller amount of prebiotics to help your body adjust to it and avoid any digestive side effects,” she added. 

If you have an underlying health condition, such as kidney disease or liver disease, talk with a healthcare professional before adding electrolytes to your water. For some people, excessive electrolytes could lead to unhealthy imbalances and complications.

For those who wish to stick with plain old water, it’s a good idea to track your intake. Aim for 9–13 cups per day.

“Keep a filled water bottle with you everywhere you go to make it easy and convenient for you to hydrate,” Tieu suggested. 

Also, keep in mind that drinking too much plain water can lead to an electrolyte imbalance.

Other healthy hydration habits include: 

• replacing soda with water 
• setting a recurring alarm to remind you to drink water every hour
• drinking water before and after meals 

Whether you choose plain water or jazz it up with a few fruity or fizzy extras, remember that the most important thing is to stay hydrated.

As women age, changes in their bodies often reveal themselves through subtle…

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• A new study found that most people who experienced major cardiovascular events had modifiable risk factors.
• These findings contradict the claim that heart disease often strikes without warning.
• Over 99% of people had at least one risk factor at a suboptimal level before their illness.
• Experts say the research demonstrates the value of keeping risk factors well within healthy ranges.

A large study from researchers in Korea and the United States has found that virtually everyone who experiences a heart attack, stroke, or other major cardiovascular event had at least one key risk factor beforehand, even if it wasn’t bad enough to trigger a formal medical diagnosis. 

The findings, published on September 29 in the Journal of the American College of Cardiology, challenge claims that heart disease often strikes without warning in people with no traditional risk factors such as high blood pressure, high cholesterol, high blood sugar, or smoking history. 

Instead, this research shows that more than 99% of people with cardiovascular disease had at least one of these risk factors at suboptimal levels before their illness.

Per the authors, this highlights the importance of keeping these values well within a healthy range.

Examining cardiovascular disease risk factors

To uncover just how often cardiovascular disease occurs without warning signs, the researchers analyzed data from two large, long-running health studies that track participants over time.

One was the Korean National Health Insurance Service (KNHIS) database, a nationwide collection of health records that includes nearly every adult in South Korea. 

This study followed 9,341,100 adults aged 20 and older who took part in a routine government health screening in 2009. 

The screenings measured blood pressure, cholesterol, and blood sugar, and asked people about their smoking history. 

The researchers also reviewed prescription records for medications to lower blood pressure, cholesterol, or blood sugar. 

Participants were tracked for 13.3 years to see who developed cardiovascular disease, using hospital records and death registries to confirm diagnoses.

The other dataset came from the Multi-Ethnic Study of Atherosclerosis (MESA), a U.S. study of 6,803 adults aged 45 to 84 with no known heart disease at the start. 

MESA participants underwent repeated in-person exams to measure the same traditional risk factors — blood pressure, cholesterol, and blood sugar — and reported whether they smoked. 

The team tracked them for 17.7 years, recording heart attacks, strokes, heart failure, and related deaths through medical record reviews by physician experts.

It was noted that the researchers didn’t just look for whether someone had been diagnosed with hypertension, diabetes, or high cholesterol. They also included “nonoptimal” levels — readings above the ideal range but below the threshold for a formal diagnosis. 

For example, systolic blood pressure of 120–139 mm Hg was counted as nonoptimal even if it wasn’t high enough to be labeled hypertension. 

The definition of “nonoptimal” stems from the “ideal cardiovascular health” framework established by the American Heart Association (AHA), which sets stricter targets than most clinical guidelines.

The team examined five types of events separately: coronary heart disease (including fatal and non-fatal heart attacks), heart failure, stroke, myocardial infarction (a specific type of heart attack), and “total cardiovascular disease,” meaning any of those conditions. 

The analysis determined the percentage of people who had at least one nonoptimal risk factor before their event and the percentage with two or more such risk factors.

Most people had at least one risk factor

The researchers found that in both countries, and across all types of cardiovascular events, the vast majority — 99% of people — had at least one nonoptimal risk factor before getting sick.

In Korea’s KNHIS data, 99.7% of people who developed coronary heart disease had at least one nonoptimal traditional risk factor. 

The numbers were similar for other conditions: 99.8% for myocardial infarction, 99.4% for heart failure, and 99.3% for stroke. 

The pattern was nearly identical in the U.S. MESA study, with 99.5% to 99.7% of participants having at least one nonoptimal risk factor before their illness.

When the researchers looked at specific risk factors, elevated blood pressure was the most common.  In Korea, 95.6% to 96.1% of people with cardiovascular disease had blood pressure above the ideal range before their event. In the U.S., 93.0% to 96.8% did. 

Elevated cholesterol was next most common, affecting 75.8% to 84.7% in Korea and 70.7% to 77.8% in the U.S. 

Elevated blood sugar — even if not high enough to qualify as diabetes — was found in 72.8% to 77.7% of Korean participants and 53.8% to 60.3% of Americans. 

Past or current smoking was also frequent, ranging from 47.9% to 68.1% in Korea and 54.1% to 63.3% in the U.S.

Having multiple risk factors was the norm. In both studies, more than 93% of participants had two or more nonoptimal risk factors before their event. For example, in the KNHIS cohort, only 0.3% of people with coronary heart disease had none of the four risk factors, while 42.8% had all four: elevated blood pressure, elevated cholesterol, elevated blood sugar, and a history of smoking.

Even when researchers used stricter cutoffs, 90% to 95% of participants still had at least one risk factor. And among those without any clinically high readings, most still had one or more risk factors above the optimal range.

The near-universal presence of risk factors also held true across sexes and ages.

These results suggest that heart disease, strokes, and heart failure rarely strike people who are truly in the healthiest ranges for blood pressure, cholesterol, blood sugar, and smoking status, and that keeping these numbers well within optimal limits may be key.

Healthy habits protect against heart disease

Yanting Wang, MD, director of both the Women’s Heart Program and the Cardio-Obstetrics Program at Robert Wood Johnson University Hospital, said that lifestyle changes don’t have to be complicated. Wang wasn’t involved in the study.

“The most effective steps are often simple: eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats; avoid smoking; and limit alcohol intake,” she told Healthline.

Wang additionally suggested that staying active — even as little as 30 minutes a day — can help keep blood pressure, cholesterol, and weight in check.

She further noted the value of stress management, explaining that mindfulness, deep breathing, and getting a good night’s sleep can all contribute to a healthy heart.

“Taken together, these small changes can protect your heart and boost overall well-being,” said Wang.

She also stressed the importance of working with your personal physician to keep an eye on your risk factors.

“Remember to schedule regular checkups with your doctor to monitor blood pressure, cholesterol, blood sugar, and other important indicators of heart health,” she said.

If any abnormalities do show up, Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, said it’s necessary to treat them and then continue to keep your blood pressure, cholesterol, and diabetes under control. Serwer wasn’t involved in the new study.

“Work closely with your primary care providers to ensure you are reaching your goals,” Serwer told Healthline, noting that lifestyle modifications like those described by Wang are first-line treatments.

“If these lifestyle modifications don’t adequately treat the risk factors, medication may be required,” he said.

Serwer additionally noted that treatment goals are based on several factors and should be developed with the help of a trained medical professional.

“Lifestyle changes are not meant to be undertaken for a few weeks and then overlooked,” he added. “Making enduring and manageable changes to ensure lifelong health is the key.”

• A rat study has found that aerobic exercise may reshape nerves that control the heart.
• However, the impact was not the same on both sides of the stellate ganglia.
• These findings could pave the way for improvements in nerve-targeted therapies, but human studies are still needed.
• Experts say this research adds more proof of aerobic exercise’s heart health benefits.

Scientists have long known that regular exercise can lower your heart rate and strengthen your cardiovascular system. 

However, new research on rats suggests that aerobic workouts may also reshape part of the body’s nervous system. 

The study, published on September 23 in Autonomic Neuroscience: Basic & Clinical, examined the stellate ganglia, a pair of nerve clusters in the neck that help control the heart’s activity.

After 10 weeks of moderate treadmill training, the rats’ right-side ganglion showed a large jump in neuron numbers but a shrinkage in neuron size, while the left-side ganglion saw the opposite, with fewer changes in number but an increase in neuron size. 

This side-to-side difference hints that exercise might prompt the autonomic nervous system to adapt in more complex, asymmetrical ways than previously thought, according to the authors.

This could potentially open doors to new treatments for heart rhythm problems and other conditions that involve nerve control of the heart.

Effects of aerobic exercise on heart-control nerves

To learn how exercise might alter the structure of the stellate ganglia, researchers worked with Wistar rats, a common laboratory strain known for its reliability in physiological studies. 

The animals were divided into trained and untrained groups. 

The trained rats followed a moderate-intensity aerobic program composed of running on a treadmill for 10 weeks. This level of exercise has previously been shown to lower heart rate without changing blood pressure in rats.

After the training period, scientists examined both the left and right stellate ganglia from each animal. These clusters of nerves sit on both sides of the neck, just in front of a deep neck muscle, and serve as an important connection between the brain and the heart.

To get a detailed look at their structure, the team used advanced three-dimensional imaging combined with stereological methods, a type of quantitative microscopic analysis that allows researchers to measure volumes, cell counts, and cell sizes with mathematical accuracy.

The researchers measured three main factors: total neuron count (the number of nerve cells in each ganglion), mean neuronal volume (the average size of each neuron), and overall ganglion volume (the total size of the ganglion structure).

Four experimental groups were studied: untrained left stellate ganglion, trained left stellate ganglion, untrained right stellate ganglion, and trained right stellate ganglion

In addition to structural measurements, the scientists recorded cardiovascular data, including systolic blood pressure (SBP), diastolic blood pressure (DBP), mean arterial pressure (MAP), and heart rate (HR). 

This helped them link any changes in ganglion structure to possible effects on heart function.

Left and right side differences after exercise

The differences between trained and untrained rats — and between the left and right sides — were pronounced. 

In untrained animals, the left and right stellate ganglia were fairly symmetrical in neuron count and size.

However, in trained rats, the right ganglion contained four times as many neurons as the left ganglion.

In addition, there were notable changes in neuron size. In the right ganglion of trained rats, neurons were smaller — about 1.2 times smaller than in untrained rats — an indication of atrophy. 

On the left side, however, neurons were larger — about 1.8 times bigger than in untrained rats — showing hypertrophy.

Ganglion volume also changed with exercise, and again, the changes depended on the side of the body.  In trained rats, left-side ganglion volume decreased slightly (about 1.04-fold smaller), while right-side ganglion volume shrank more substantially (about 1.4-fold smaller).

Further, these structural shifts occurred alongside a measurable change in heart rate. Trained rats had a significantly lower heart rate — about 280 beats per minute compared to 314 beats per minute in untrained rats — while blood pressure readings (SBP, DBP, MAP) remained virtually unchanged.

The authors additionally noted that under the microscope, both sides of the stellate ganglia displayed clusters of neurons separated by nerve fibers, blood vessels, and connective tissue septa. 

However, the trained animals had more prominent connective tissue septa, hinting at possible remodeling of the ganglion’s internal framework alongside changes in neuron size and number.

Taken together, the results reveal that moderate aerobic exercise doesn’t just affect the heart directly — it reshapes the nerve centers that control it, and does so in different ways depending on which side of the body they’re on. 

This asymmetric neuroplasticity challenges the traditional view that exercise-induced nerve adaptations are uniform, and suggests that the autonomic nervous system may fine-tune its responses based on side-specific roles in heart regulation.

Future implications for patient care

Lead study author Augusto Coppi, MD, senior lecturer in veterinary anatomy at the University of Bristol, explained that if the right-left differences are confirmed in humans, clinicians could better personalize nerve-targeted therapies for arrhythmias, pain syndromes, or dysautonomia.

It could additionally help us refine cardiac rehabilitation by leveraging exercise as a non-drug “neuromodulator.”

“The paper also notes real-world relevance of stellate interventions (blocks/denervation) in human heart rhythm disorders and other conditions, underscoring why knowing which side does what could matter clinically,” Coppi told Healthline.

He added, however, that more research is needed before we can put this information into action.

Researchers will need to map out the “wiring” behind these changes, he said, and they will need to look at the molecular drivers that explain why the left and right sides adapt differently.

Finally, these findings will need to be tested in human studies to see whether changes on one side versus the other actually affect nerve activity and heart health, which could guide exercise programs and targeted treatments, said Coppi.

Raj Dasgupta, MD, chief medical advisor for Garage Gym Reviews, who was not involved in the research, commented on the study, saying that this research is “a big deal” because it could change how we approach certain heart conditions. Dasgupta wasn’t involved in the study.

“Right now, some treatments target the nerves around the heart, and knowing that exercise reshapes them differently on each side could make those treatments more precise and effective,” he said.

Dasgupta additionally said that it could open the door to tailored exercise plans to improve heart health in specific ways.

For now, though, he said the takeaway is to keep moving.

“Regular aerobic exercise is still one of the best things you can do for your heart, and this research just gives us another reason why,” said Dasgupta.

“Beyond that, it’s too early to make medical changes based on this study, but it’s exciting to think about where the science could take us in the future.”