To many women, menopause equals weight gain, and they think the dramatic hormone shift that happens when their periods stop is to blame.

But a new study in the journal Menopause shows that in truth, premenopausal women from ages 20 to 60 gain almost twice as much weight, on average, as postmenopausal women ages 40 to 60. And from ages 70 to 80, women's average weight declines.

It seems that disappearing hormones are not the only culprit in the battle of the bulge — and it appears that it's often premenopausal weight gain (not lack of estrogen) that's setting women up for cardiovascular disease, joint issues, and cognitive decline in their older years.

The study highlights just how important it is for women to protect themselves by maintaining a healthy weight long before they become postmenopausal.

So do yourself a favor and take weight management seriously. Your health as you age depends on it.

My top five ways to achieve and maintain a healthy weight are:

1. Create a posse to support your efforts and find a purpose, such as getting healthier and helping your family members do the same.

2. Adopt a Mediterranean-style, plant-based diet.

3. Enjoy aerobic activity and/or strength-training daily.

4. Manage stress with meditation, exercise, therapy (if needed), and fun with your posse.

5. Adopt a healthy sleep routine.