One of the changes most often commented on by peri- and post-menopausal women is the increase in abdominal circumference. It seems that it’s only after 45 that fat insists on settling on the belly and staying there.
This gain is a natural and quite common symptom that occurs due to hormonal changes. For many, the accumulation of fat in this area is uncomfortable and affects self-esteem, but above all, it can pose health risks. But there are some strategies we can adopt to improve this situation.
Why does the belly get bigger?
With the arrival of the perimenopause, levels of oestrogen, a hormone that plays a protective role in various functions of the female body, begin to fall dramatically.
This reduction causes a series of reactions that end up favoring the accumulation of fat, especially in the belly.
With less oestrogen, the body starts to redistribute fat to central areas such as the abdomen, a process that is also related to insulin resistance and a decrease in muscle mass, both of which are common after the age of 45.
The reduction in metabolism at this stage, combined with lower oestrogen production, creates an environment conducive to weight gain. In addition, stress and sleep quality, which often worsen during the menopause, contribute to an increase in cortisol, a hormone that also favors the storage of abdominal fat.
And although we don’t need to aim for a “flat belly” as we mature (after all, maturing is also about learning to get rid of aesthetic standards), this fat can pose health risks
It’s the so-called visceral fat, which ends up surrounding the organs in the belly and is considered more dangerous.
Central fat deposits are responsible for an increased incidence of diabetes, hepatic steatosis (fatty liver), high blood pressure, among other diseases.
Strategies for reducing abdominal fat
Watch your diet: A balanced, anti-inflammatory diet is essential. Diets rich in protein, fiber and healthy fats, such as those found in fish, olive oil, avocado, nuts and chestnuts, help promote satiety and keep blood sugar stable. Limiting the consumption of refined carbohydrates, sugars and ultra-processed foods is also essential to avoid insulin spikes and reduce the tendency to store fat in the abdominal region. Including vegetables and fruits rich in antioxidants and vitamins is essential for balancing the body and controlling inflammation.
Stress control: Keeping stress under control is another important point. Relaxation techniques such as yoga, meditation and mindfulness help to reduce cortisol and balance the nervous system, which can have a direct impact on fat accumulation. In addition, taking up a hobby and making time for self-care are practices that promote emotional and physical well-being.
Dealing with menopausal changes often requires specialist support. Always seek medical help to assess your health, get a personalized plan and prescribe medication if necessary.
Conclusion
During this period, the main cause of increased abdominal fat is related to hormonal changes.
This is because there is a significant drop in oestrogen levels, a hormone that plays a crucial role in regulating metabolism and the distribution of body fat.
We don’t need to freak out because we’ve gained a few extra kilos, but, as I always say, the menopause can also act as a pause for us to rethink the care we’re taking of ourselves.
How about taking care of your lifestyle and preparing to age well?
