For many women in Nigeria, Ghana, and across Africa, the journey into middle age often comes with new health experiences. Most are familiar with the frequent “hot flushes,” unexpected changes in mood, and periods that begin to act up, all signs pointing toward the transition called perimenopause. Yet, what frequently catches many by surprise is the tendency for weight gain—even for those who have maintained steady exercise routines and balanced diets. If you’re noticing changes in your body composition as you approach this life stage, you are not alone. Perimenopause and weight gain go hand in hand for many, but understanding why it happens and what steps to take can help you navigate this period more confidently. Here, we break down the key facts and share locally relevant insight.
What Is Perimenopause?
Perimenopause marks the transitional years leading up to menopause—the phase when a woman’s reproductive hormones naturally begin to decline. The term itself means “around menopause.” While some women begin to notice changes in their mid-to-late 40s, others can start experiencing symptoms much earlier, sometimes in their 30s. As Lagos-based gynaecologist Dr. Ifeoma Nwosu explains, “No two women are the same. Some women in Nigeria start noticing changes from their late 30s, while others don’t notice until their mid-40s.” The variability is significant, and cultural, dietary, and genetic factors can all play a part.
What Happens During Perimenopause?
Throughout perimenopause, the production of oestrogen—a principal female hormone—reduces, which disrupts the delicate hormonal balance with progesterone. This fluctuation causes hormone levels to rise and fall unpredictably. As a result, most women experience irregular menstrual cycles, changes in flow, varying cycle lengths, and other symptoms that can affect daily life.
For many West African women, these hormonal imbalances might coincide with significant responsibilities—raising children, managing careers, or contributing to extended family—which can make the physical and emotional symptoms even more challenging. Discussions with local health workers reveal that many women may not seek medical help immediately, attributing symptoms to stress or the demands of daily life rather than hormonal changes.
Symptoms Of Perimenopause
Some of the symptoms commonly reported by women across Africa during the perimenopausal years include:
- Irregular periods
- Hot flushes
- Low libido
- Night sweats
- Vaginal dryness
- Mood changes such as depression, anxiety, irritability, or mood swings
- Sleep disturbances
- Fatigue and general weakness
- Thinning hair or dry skin
- Increased weight or difficulty losing weight
It is important to recognise that not every woman will experience all symptoms, and the severity varies from person to person. Open communication and community support—particularly among women’s groups and churches—are crucial, helping many identify and manage their symptoms.
When Does Menopause Begin?
Menopause is said to occur once a woman has gone twelve consecutive months without menstruating. The period after that is considered post-menopause. According to the Nigerian Medical Association, the average age for menopause in Nigeria falls between 48 and 52 years, though genetics and overall health can shift this window earlier or later for some.
Why Am I Gaining Weight During Perimenopause?
Many women within West Africa notice that despite maintaining their physical activities and dietary patterns, the numbers on the scale begin to creep up during this transitional phase. According to a 2021 study, women in late perimenopause had approximately 10% less muscle mass than those in the early stages. Other research points out that fat gain can double in the two years leading up to the final menstrual period.
The most common reason for this weight shift is the drop in oestrogen levels, which is a hallmark of perimenopause. Lower oestrogen changes how your body stores fat and burns energy, directly impacting your weight and body shape.
Oestrogen and Insulin
Oestrogen is essential in supporting how our bodies manage insulin—a hormone fundamental for controlling blood sugar. With declining oestrogen, the body may experience higher insulin levels, and cells can become less responsive to insulin’s effects. This is called insulin resistance, and it makes it easier for the body to store fat, especially around the belly. Dr. Chukwuemeka Udu, an endocrinologist in Abuja, notes, “Many women I see in the clinic are shocked to learn how closely hormone changes and blood sugar control are connected during midlife transitions.”
Oestrogen and Eating
Estradiol, a type of oestrogen, declines at menopause. This particular hormone helps control metabolism and regulates hunger cues. Studies have confirmed that lower oestrogen levels may interfere with how we feel hunger and fullness, increasing the risk of overeating. According to 2019 research, this makes it easier for women during perimenopause to unintentionally consume more calories than needed, leading to gradual weight gain over several years. In urban Nigerian settings—where fast food and sugary drinks are becoming more common—the effect can be more pronounced, prompting renewed conversations about lifestyle and diet.
Why Am I Gaining Weight Around My Belly?
Beyond overall weight gain, many perimenopausal women observe that their body fat seems to settle more around the belly. This change in fat distribution is largely hormonal in nature. From puberty, oestrogen directs fat storage toward the hips, thighs, and breasts—a natural pattern designed to support fertility. However, in perimenopause, fat tends to accumulate more around the abdomen and upper body, often leading to a more “apple-shaped” figure. According to The British Menopause Society, visceral fat—the fat stored inside the abdominal cavity—can increase from 5-8% of total body weight to as much as 10-15% during these years. This is of particular concern, as increased visceral fat is reportedly linked to greater risks of conditions such as heart disease, diabetes, and stroke.
Cultural diets, reduced physical activity (sometimes due to urban living or busy work schedules), and natural age-related loss of muscle mass (called sarcopenia) also play a role. As we age, our metabolic rates slow down, meaning fewer calories get burned, and any excess is more likely to turn into extra body fat.
In Nigeria and Ghana, low awareness of menopause and its metabolic consequences can lead to myths or misinformation. Community health educator, Mrs. Abena Owusu in Accra, observes, “Many women believe that gaining weight at this stage is a sign of prosperity, not realizing the medical implications.” Tackling these misconceptions with targeted health education can empower more women to seek help and adapt healthier lifestyles.
What To Do Next?
- Explore how to exercise during perimenopause to maintain healthy body composition. Regular physical activity—ranging from brisk walking, swimming, or African dance classes—can help preserve muscle mass and support weight management. Strength training is especially effective, as it combats the natural loss of muscle.
- Incorporate the four most effective exercises for perimenopause into your workout routine. In addition to aerobic activities, add resistance exercises and consider yoga or Pilates, which Nigerian and Ghanaian fitness communities are increasingly adopting for their benefits in flexibility and stress relief.
Furthermore, a balanced diet packed with local produce such as leafy greens, beans, grilled fish, and moderate carbohydrates can support overall well-being. Avoiding processed foods, limiting sugary drinks, and monitoring portion sizes are practical steps that fit the West African context. Traditional beliefs and herbal remedies can be useful for comfort, but always consult a qualified doctor before using any new supplement or “natural” medicine.
Lastly, don’t underestimate the value of support groups—whether formal associations or informal gatherings with friends. Sharing experiences, tips, and encouragement reduces isolation and demystifies menopause. Health professionals recommend regular check-ups to screen for high blood pressure, cholesterol, diabetes, and other conditions that become more common at this age.
Remember, weight gain during perimenopause is common but manageable. The more you understand your body and share your journey with others, the easier it becomes to thrive in this new phase of life.
Are you navigating perimenopause in Nigeria, Ghana, or elsewhere in Africa? What symptoms have you noticed, and what local tips or remedies have you found helpful? Drop your thoughts in the comments and let’s start a real conversation about women’s health in our region!
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