Menopause Belly: Causes And Tips To Flatten It

What Is Menopause Belly?

The changes during menopause lead to the accumulation of belly fat. It can be characterised by disruption in one’s general weight pattern. That general weight pattern used to be managed by watching diet and fitness, but things get a little trickier during menopause.

It can involve some abdominal fat, yes, but it is not limited only to the pinchable layer of the skin, which is called subcutaneous fat. It also includes visceral fat. This fat is potentially dangerous as it can lead to a range of major health conditions, such as heart attacks and diabetes, if not adequately contained.  Visceral fat surrounds some major organs, such as the liver, while being deeper in the belly.

What’s The Reason For Menopause Belly?

The answer to this question is important for addressing the issue of menopause belly. So, let’s list out the key reasons that may lead to a menopause belly.

1. The Role Of Hormones

Hormones are responsible for the way your body gains and stores fat. Estrogen pushes the storage of fats to the thighs and the hips up until the point where a woman is nearing her menopause. Once she reaches that phase, the level of estrogen becomes lower, and fat is stored in her belly instead. Read What Happens to Your Hormones During Menopause: Taking a Closer Look to have a detailed understanding.

Given that progesterone production decreases, it is common for women to experience bloating and water retention. All these changes make the tummy appear larger and feel heavier.

2. Slower Metabolism Rate

Because you are older now, you can expect your metabolism rate to slow down. Because of your slow metabolism, your body requires fewer calories, helping you preserve energy for the days when you have to. This will only work in your favour if you are looking to gain weight but will become especially difficult when you try to lose weight, especially in the mid-regions of your body.

3. Reduction In Muscle Mass

Muscle mass starts becoming less in volume as the body grows, which is known as sarcopenia. Losing out on muscle can be a problem as muscle can burn a huge amount of calories compared to fat, so when you start losing it, your ability to burn calories also gets affected. So, when you combine less muscle with hormonal changes, it is a surefire way to gain weight unless you try to work out to maintain your muscle mass.

4. Work-Related Stress

In middle life, there are responsibilities, which include taking care of older parents, working, and even providing support to adult children. Increases in stress lead to an increase in cortisol, which has been coined the “stress hormone.” This leads to the body storing fat around the belly area.

5. Insomnia

As of late, are you struggling to provide yourself with a full night’s rest? Hot flashes, night sweats, and even hormonal changes are all factors that come along with menopause. These would intervene with sleep scheduling. When there’s a shortage of sleep, the hunger hormones are disrupted, thus causing one to uncontrollably overeat. The sugary or fatty meals are the most commonly consumed foods.

6. Minimal Physical Activeness

A menopausal belly can also result from inactivity coupled with poor eating habits. These habits, along with other factors, increase the chances of weight gain even after the menopause phase.

How Does Menopause Belly Affect Your Health?

While you might focus on the aesthetic side of belly fat, the health risks are even more critical to consider. Excess abdominal fat, particularly visceral fat, increases your risk for:

• Heart Disease: Visceral fat raises LDL (bad cholesterol) levels and lowers HDL (good cholesterol), increasing heart disease risk.
• Type 2 Diabetes: This is likely in the later stages, as abdominal fat, along with insulin resistance, can lead to developing diabetes.
• High Blood Pressure: The more fatty tissue you have, the larger the burden on your heart and blood vessels.
• Certain Cancers: There appears to be an association between the enlargement of the abdomen with breast and colorectal cancers.

Making an effort to combat menopause belly isn’t just about how you look – it is about preserving your health and well-being.

How To Manage Menopause Belly?

Once the causes and risks are well studied, the next question is what to do about menopause belly. These suggestions are all about long-term changes that can be made within your regular practices:

1. Restructure The Way You Eat

You do not have to do rigorous fasting to get results. Aim for balanced, nutrient-rich meals that support your changing body.

• Boost Your Protein Content: Protein aids in the retention of muscle mass and provides satiety. Incorporate lean cuts of meat, fish, eggs, beans, and tofu into your meals.
• Select Foods With A High Fibre Content: Whole grains, fruit, vegetables, and legumes help to promote digestion and reduce the likelihood of bloating. Fibre also satiates longer, which further helps control food cravings.
• Get Used To Basics & Good Fats: Never be scared of fats. Avocados, nuts, seeds, and olive oil are nutritious and help reduce inflammation while providing invaluable nutrients.
• Reduce Sugar and Starchy Foods: These carbohydrates cause insulin levels to rise, so the development of love handles is encouraged. Rather than eating bread, pasta, and snacks with white sugar, switch to whole grain or low glycemic food options.

2. Perform Exercises That Are Effective And Fun

Exercise is important when managing menopause belly. A mix of weights, core training, and cardio can deliver the best results.

• Weight Training: Maintaining muscles with the right resistance, probably through weight training while trying to minimise muscle loss, should be done 2- 3 times a week.
• Exercising: Combining cardio such as brisk walking, getting on a bike, running, or swimming, and burning calories should start for 150 minutes and only increase with the right increments.
• Core Workout: Practise plank and side plank to strengthen the abdomen. This should improve posture and smoothen fat on the abdomen. While it is not possible to lose weight in a specific area, these workouts can be useful for getting the results you hoped for.
• Easy Begin: Walking faster for around 15 minutes immediately after every meal is helpful, as it boosts digestion and metabolism.

3. Find Ways To Handle Stress Effectively

Dealing with stress can have a major effect on a person’s belly fat. A stressed individual produces high levels of the hormone cortisol, which causes more fat storage within the body. 

Also, research proves that stress can affect the harmony of the gut microbiome, leading to digestive and metabolic issues, thus indirectly contributing to the development of the belly.

• Meditation: Calm your mind by concentrating on your breath for around 10 minutes a day, or use an app to assist you.
• Yoga: Take up yoga, which focuses on physical exercise and relaxation.
• Journaling: To process thoughts and feelings, you can write down particular thoughts and ideas.
• Hobbies: Spare time for your favourite activities like painting, reading or gardening.
• Ask yourself: What is one small action you can take that will help lower your stress today?

4. Change Your Habits For Better Sleep

Getting enough sleep is very important, especially when it comes to weight management. Research shows that sleep can directly impact food intake and, thus, weight management.

• Keep To A Pattern: Ensure you are in bed and awake at the same time every day, even on holidays. Follow this pattern every day for a better sleep-wake cycle.
• Modify The Room For Sleep: Ensure that the bedroom is cool, dark and quiet to encourage quality sleep.
• Minimise Alcohol And Caffeine: Regular use of these substances can lead to sleeplessness, leading to a disrupted sleep-wake cycle.
• Relax Before Bed: Before going to sleep, it is ideal to avoid digital screens and to read instead. You can also utilise this time as the needed digital detox period in a day.

5. Consume Enough Fluids

Dehydration could trigger appetite centres within the brain, causing people to eat when they should be drinking. Drinking water also decreases menopausal bloated feelings as it increases body fluids, offering digestive support.

• Consume adequate amounts of water, not less than 8-10 cups.
• To remain hydrated, the first thing you should do when you wake up is drink a glass of water. 
• But if that doesn’t sound too appealing, you can add some cucumber, mint, or a splash of lemon.

So, what are your priorities, and how would you like to manage your life during and after Menopause? If you are still in doubt, we can extend our helping hand. At Nirva Health, we offer a specialised menopause management program that aims to restore your self-esteem. With our support during menopause and expert solutions, it will be easier to maintain an appropriate healthy lifestyle and lead a fulfilling life.

“For many years, I had to put up with weight gain as well as other symptoms associated with menopause. The unique plan developed by Nirva Health proved to be the game changer. Reforming my lifestyle with their help and constant motivation, I have been able to get my energy and confidence back… thank you, Nirva Health!” - Susan T, 52 years old, A client of Nirva Health.

Wrapping Up

Menopause does not have to be the end of your happy world scenario, even though it is a part of life. Gaining insight into what triggers that menopause belly and then applying proper strategies to combat it not only improves one’s physique but also enhances one’s mental state.

From focusing on doing the bare minimum while remaining consistent to seeking the greater goal, one should aspire to create lasting changes. It is not about looking good; it is about feeling good and having a healthy life. Why wait? Start today!