Causes of obesity in middle-aged women and how to limit it

1. Obesity rates in middle-aged women

Obesity rates in middle-aged women worldwide are increasing significantly, reflecting the global trend of sedentary lifestyles and unhealthy diets. According to statistics from organizations, the obesity rate in women globally is about 18.5%. This figure has doubled since the 1990s when the rate was only 8.8%. The obesity rate in middle-aged women is distributed in the following countries:

• USA: According to data from the CDC (National Health and Nutrition Examination Survey – NHANES), the obesity rate in women of this age group is about 44.8%. Meanwhile, the rate of severe obesity (BMI ≥ 40) among middle-aged women is about 14.7%. The United States has one of the highest obesity rates in the world, especially among middle-aged women.
• Obesity rates are also high in Australia and other developed countries. It is estimated that about 60% of women in some developed countries in the Polynesian and Micronesian regions are obese.
• Europe: Obesity rates among middle-aged women in European countries are typically in the 20-30% range, with steady increases over the decades. Countries such as the United Kingdom and Germany have higher obesity rates than many other countries in the region.
• Asia: Although obesity rates among middle-aged women in Asian countries such as China and India are still lower than in developed countries, these numbers are increasing rapidly due to changes in lifestyle and diet. For example, China and India are among the countries with the largest number of obese people in the world. Global obesity is not just a problem in developed countries but is also spreading in developing countries, largely due to changes in lifestyle and access to processed foods.

2. Main causes of obesity in middle-aged women

What are the causes of obesity? It can be due to an unhealthy diet, sedentary lifestyle, genetic factors, stress, lack of sleep … Similarly, the causes of obesity in middle-aged women also have these problems combined with hormonal changes, the aging process, …

Hormonal changes

Hormonal changes during menopause and estrogen levels: One of the important factors causing obesity in middle-aged women is hormonal changes, especially the decrease in estrogen during menopause. Estrogen helps regulate the distribution of fat in the body. As estrogen levels decline, the body tends to store more fat in the abdomen, rather than the hips and thighs as before.

Insulin and leptin: Insulin resistance increases with age, especially when women are less active, causing increased blood sugar and fat accumulation. Leptin, the hormone that regulates satiety, can also decline, increasing appetite and leading to overeating.

Sedentary lifestyle. As women enter middle age, they tend to engage in less physical activity due to work and family commitments, or feel more tired, which is a cause of obesity in women. A sedentary lifestyle reduces energy expenditure, leading to excess calorie accumulation and obesity.

Unhealthy diet

High-calorie and sugary foods: Many middle-aged women maintain the habit of eating a lot of processed foods, which are high in sugar, saturated fat and calories but low in nutrients, which is a cause of obesity in women. These foods not only contribute to weight gain, but also affect metabolism and increase cravings.

Low protein, low fiber: Diets lacking in protein and fiber can reduce feelings of fullness and increase snacking, leading to obesity.

Natural aging process

Sarcopenia: After age 40, women begin to lose muscle mass, about 3–8% per decade. Because muscle uses more energy than fat, losing muscle means a decrease in metabolism, leading to weight gain.

Slow metabolism: Aging also slows metabolism, causing the body to burn fewer calories during daily activities, leading to excess energy and fat storage. This is also a cause of obesity in women.

Stress and psychology

The hormone cortisol: Chronic stress increases cortisol levels in the body, a hormone linked to increased appetite and fat storage in the abdomen. Middle-aged women often face many stressors such as work, family, and health.

Emotional eating: Stress and depression can also promote unhealthy eating habits, leading to consuming too many calories without realizing it.

Lack of sleep

Increased ghrelin, decreased leptin: Insufficient sleep (less than 7-8 hours per night) can cause an imbalance in the hormones ghrelin and leptin. Ghrelin increases when you are sleep deprived, stimulating hunger, while leptin decreases, causing a loss of satiety. This leads to eating more than usual and increases the risk of obesity.

Fatigue and decreased physical activity: Lack of sleep also reduces energy, making women less motivated to participate in physical activities, creating a vicious cycle that leads to obesity.

Genetic factors: Genetic factors can affect the way the body stores fat, metabolic rate, and hormonal responses that cause obesity in women. If there is a family history of obesity, middle-aged women may be at higher risk due to genetic and environmental factors.

3. Consequences of obesity on the health of middle-aged women (chronic diseases, psychological, …)

Obesity in middle-aged women causes many serious consequences for physical and psychological health.

3.1. Chronic diseases

Cardiovascular diseases: Obesity increases the risk of cardiovascular diseases, such as high blood pressure, coronary artery disease, and heart failure. Excess fat accumulated in the body, especially in the abdomen, can cause clogged arteries, increasing the risk of heart attack and stroke.

Type 2 diabetes: Obese middle-aged women are at increased risk of developing type 2 diabetes. When excess fat reduces the body’s ability to use insulin, blood sugar levels rise, leading to diabetes.

Cancer: Many studies have shown that obesity increases the risk of developing certain types of cancer, such as postmenopausal breast cancer, uterine cancer, and colorectal cancer. Hormonal imbalances associated with obesity can stimulate the growth of tumors.

Respiratory disorders: Obesity is also associated with respiratory problems such as sleep apnea, a condition in which breathing stops during sleep, increasing the risk of cardiovascular disease and reducing sleep quality.

3.2. Bone and joint health

Osteoarthritis is caused by excess body weight putting a lot of pressure on the joints, especially the knees and hips, leading to osteoarthritis. Obesity can aggravate bone and joint diseases in middle-aged women.

3.3. Psychological and social impacts

Depression and anxiety: Obesity is closely related to mental health problems, especially depression and anxiety. Social stigma against obesity can cause low self-esteem, social isolation, and reduced quality of life.

Self-confidence and body image: Middle-aged women often face pressure about body image. Failure to meet social standards of appearance can lead to low self-esteem and psychological stress.

3.4. Reduced quality of life

Reduced mobility: Excess weight reduces mobility, making it difficult for women to participate in physical activities, increasing the risk of continued obesity and creating a vicious cycle.

Poor sleep: Obesity can cause sleep apnea and other sleep-related problems, causing fatigue, difficulty concentrating, and increasing the risk of chronic disease.

Obesity not only causes serious chronic diseases but also has a major impact on mental health and quality of life. Effective weight management is essential to reduce disease risk and improve overall health.

4. Measures to prevent and reduce obesity in middle-aged women

Preventing and reducing obesity in middle-aged women requires a combination of lifestyle changes, healthy diets, and psychological support measures.

Some important measures to help control weight and prevent obesity:

Healthy diet

Increase the intake of whole foods: Prioritize eating nutrient-rich foods such as green vegetables, fruits, whole grains, fish, and plant-based protein sources. These foods are high in fiber and nutrients, helping to create a feeling of fullness and reduce calorie intake while still providing energy for the body.

Reduce sugar and processed foods: Avoid foods high in sugar, processed foods, and fast foods because they are high in calories but low in nutritional value. Controlling sugary drink consumption is also important in weight control.

High-protein diet: Protein helps maintain muscle mass and increases satiety, which aids in weight control. Healthy sources of protein include chicken, fish, eggs, beans, and unsweetened yogurt.

Increase physical activity

Regular exercise: Physical activity is an important factor in maintaining a healthy weight. Middle-aged women should combine aerobic exercise (running, swimming) with muscle-strengthening exercises such as weight training and yoga to improve metabolism and maintain muscle mass.

Daily physical activity: In addition to exercise, maintaining an active lifestyle by walking, doing housework, or cycling also helps increase calorie burning and maintain a healthy figure.

Manage stress

Stress reduction techniques: Stress can increase cravings and promote unhealthy eating. Using stress management techniques such as meditation, yoga, or deep breathing exercises can help maintain a stable mental state and support weight control.

Psychological support: For some people, eating can be emotionally involved. Getting support from a mental health professional or support group can help change eating behaviors and increase the ability to persevere in losing weight.

Improve sleep

Lack of sleep can disrupt the hormones that regulate satiety (leptin) and hunger (ghrelin), leading to uncontrolled eating. Middle-aged women should try to get 7-8 hours of sleep each night to help balance hormones and prevent weight gain.

Regular health check-ups and monitoring

Hormonal testing: Hormonal changes, especially during menopause, can cause weight gain. Testing and adjusting hormones through consultation with a doctor can help maintain a stable weight.

Monitor weight and health indicators: Regularly checking weight, BMI, waist circumference and other health indicators helps detect early risks of obesity and related diseases for timely intervention.

Limit alcohol consumption

Alcohol contains many empty calories and can reduce the ability to control food intake, leading to weight gain. Reducing or avoiding alcohol consumption is an effective way to prevent obesity.

Preventing and reducing obesity in middle-aged women requires a comprehensive approach, including a healthy diet, regular exercise, stress management, adequate sleep, etc. If you have health problems, you need to pay attention to finding appropriate solutions for early treatment. You need to proactively take care of your health early to effectively lose weight, fight aging, live healthy and long.

References: cdc.gov/, ncbi.nlm.nih.gov, everydayhealth.com,