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Why are my hips getting wider in my 50s?

4 min read

According to a study published in the Journal of Orthopaedic Research, the width of the pelvis can increase with age, affecting both men and women long after they’ve reached their peak height. For those asking, "Why are my hips getting wider in my 50s?" this reality is a combination of natural bone growth, hormonal shifts, and changes in fat distribution.

Quick Summary

The widening of the hips in your 50s is a normal physiological process driven by hormonal fluctuations, age-related bone growth of the pelvis, and a shift in body fat storage. This can occur even without significant weight gain and can be influenced by metabolism changes and muscle mass decline.

Key Points

  • Pelvic Bone Growth: The pelvic bones can naturally widen into your 70s, causing a wider hip and waistline, a process not related to weight gain alone.

  • Hormonal Shifts: The decline in estrogen during menopause causes fat to shift from the hips and thighs to the abdominal area, altering your body shape.

  • Metabolism Slowdown: Age-related muscle loss (sarcopenia) slows your metabolism, making it easier to gain weight, especially if diet and exercise habits don't change.

  • Fat Redistribution: The change from a "pear" shape (hips/thighs) to an "apple" shape (abdomen) is a common occurrence in postmenopausal women due to hormonal changes.

  • Lifestyle Management: Targeted strength training, consistent aerobic exercise, and a nutrient-rich diet can help manage these body composition changes and mitigate their impact on health.

  • Beyond Fat: It is not just an increase in body fat, but also an actual change in the skeletal structure and muscle-to-fat ratio that contributes to a wider appearance.

In This Article

Understanding the Natural Changes

Many people in their 50s, particularly women, notice changes in their body shape. While a shift in the hips might seem to point toward simple weight gain, a deeper look reveals it's a complex interplay of several age-related factors. It is not an illusion; your body is undergoing genuine physical and hormonal transformations.

The Role of Pelvic Bone Growth

One of the most surprising factors contributing to wider hips is actual bone growth. Research has shown that the pelvis continues to expand well into your 70s and 80s, long after a person's height has maxed out in their early 20s. This means your skeletal structure itself is broadening, which in turn leads to a wider hip and waist circumference. This phenomenon occurs in both men and women, though women may notice it more due to pre-existing bone structure and other factors.

Hormonal Shifts and Fat Redistribution

The most significant factor, especially for women, is the hormonal change associated with menopause. As estrogen levels decline during perimenopause and menopause, the body's fat storage patterns change dramatically.

  • Estrogen's Influence: Before menopause, higher estrogen levels encourage fat to be stored in the hips, thighs, and buttocks (the "pear" shape). As estrogen decreases, the body's fat storage shifts, favoring the abdominal area instead (the "apple" shape). This redistribution can make the hips and waist appear wider, even if overall weight doesn't change significantly.
  • Other Hormones: It's not just estrogen. Other hormones like cortisol (the stress hormone) and testosterone also play a role. A drop in testosterone (which also occurs with age, though more gradually in men) can contribute to reduced muscle mass and increased body fat. Chronic stress can lead to elevated cortisol, which encourages fat storage around the midsection.

Metabolism and Muscle Mass

Beyond bone and hormones, your metabolism also changes with age. This is linked to a natural decline in muscle mass, a condition known as sarcopenia.

  • Slower Metabolism: Muscle tissue burns more calories at rest than fat tissue. As muscle mass decreases, your resting metabolic rate slows down. This means you need fewer calories to maintain your weight, and if your caloric intake stays the same, weight gain, especially in the midsection, is likely.
  • Sarcopenic Obesity: This condition combines the loss of muscle mass (sarcopenia) with an increase in body fat (obesity), and it can significantly impact mobility and overall health. The combination of less muscle and more fat—especially with fat infiltrating muscle tissue—can worsen physical performance and contribute to the perception of widening.

How Body Composition Changes

Feature Younger Adulthood (20s-30s) Middle Age and Beyond (50s+)
Skeletal Structure Stable; bones have reached maturity. Pelvic bones continue to widen slightly.
Fat Distribution Women typically store fat in hips and thighs (pear shape); men often in the abdomen. Fat redistributes; women shift fat from hips/thighs to abdomen (apple shape).
Muscle Mass At peak; higher metabolic rate. Decreases naturally (sarcopenia), slowing metabolism.
Hormonal Profile Stable reproductive hormone levels (e.g., estrogen, testosterone). Estrogen drops (menopause); testosterone declines; cortisol may rise with stress.
Metabolism Higher overall calorie burning capacity. Slower resting metabolic rate due to muscle loss.

Managing Body Shape Changes

While some aspects of aging are unavoidable, you can take proactive steps to manage these changes and maintain your health and well-being. Focusing on a combination of diet and exercise is key.

Practical Steps for a Healthier You

  1. Prioritize Strength Training: Resistance exercise is critical for combating sarcopenia. Building and maintaining muscle mass helps keep your metabolism higher and your body stronger. Aim for strength training exercises at least two to three times a week, focusing on major muscle groups, including the hips and core.
  2. Focus on Cardiovascular Health: Aerobic exercise like brisk walking, cycling, or swimming is excellent for heart health and can help manage weight. It's not just about burning calories; it's about overall health and mobility.
  3. Refine Your Nutrition: Pay attention to your calorie intake. With a slower metabolism, you may need to eat slightly less to maintain your weight. Focus on a plant-based diet rich in fruits, vegetables, whole grains, and lean protein, which can help support muscle health and reduce inflammation.
  4. Manage Your Stress: Chronic stress elevates cortisol, contributing to abdominal fat. Practices like yoga, meditation, or spending time in nature can help reduce stress levels and positively impact your body composition.

Conclusion

The reality of hips widening in your 50s and beyond is a combination of natural bone expansion, hormonal changes, and a shift in body composition. By understanding these biological processes, you can move past the frustration and take control of your health. A proactive approach involving targeted exercise, smarter nutrition, and stress management can help you manage these changes effectively and continue to live a vibrant, active life. Empowering yourself with knowledge is the first step toward embracing a healthy, confident you at any age.

For more detailed information on managing hormonal changes and weight gain in midlife, an excellent resource can be found on the Everyday Health website.

Frequently Asked Questions

Yes, it is entirely normal. This change is caused by a combination of factors, including the natural widening of the pelvic bone structure and hormonal changes that cause a redistribution of body fat.

While menopause can't be solely blamed, the hormonal changes—particularly the decline in estrogen—cause a shift in where your body stores fat. Fat that was once stored in the hips and thighs may move to the abdomen, which can give the appearance of a wider midsection.

You can't stop the natural widening of the pelvic bones, but you can manage the effects of fat redistribution and muscle loss. Regular strength training can build muscle, boost metabolism, and improve body composition.

Not necessarily. The pelvic widening is a normal part of aging. However, if the change is also accompanied by an increase in abdominal fat, it could raise health risks for issues like heart disease. Maintaining a healthy lifestyle is key.

As you lose muscle mass with age (sarcopenia), your metabolism slows down. This makes it easier to gain fat, which can be stored around the hips and midsection, contributing to a wider appearance.

Both men and women experience the natural widening of pelvic bones. However, women typically notice a more significant shift due to the dramatic hormonal changes of menopause, which specifically influence where fat is stored.

Focus on a holistic approach. Incorporate strength training to maintain muscle mass, engage in regular cardio for heart health, and manage your diet to account for a slower metabolism. Stress reduction and adequate sleep are also important for regulating hormones.

References

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Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.