3 hours Ago By Kim Jones,Amy Packer
Around the time of menopause many women find they put on weight around their waistline, despite the fact they’re not eating more, or exercising less, than before. It’s such a common phenomenon, it’s earned itself the nickname meno belly, says endocrinologist Dr Jolene Brighten , author of Is This Normal? Answering Every Question You Have Ever Had About Your Body (Orion Spring). “What meno belly really refers to is increased visceral adiposity – or deep abdominal fat that surrounds the internal organs,” she explains.
“Unlike subcutaneous fat, which is located just under the skin, visceral fat is problematic for overall health, especially with increasing age. “Its buildup goes beyond being a cosmetic concern, as it’s a serious issue that’s linked to a higher risk for diseases like diabetes, hypertension, metabolic syndrome and cardiovascular disease, a major cause of death in postmenopausal women.” THE CAUSES: Belly fat accumulation during menopause is mostly attributed to hormonal changes, especially declining oestrogen levels, explains Dr Brighten.
“Oestrogen’s role is not limited to reproductive functions; it also influences how fat is distributed in the body,” she says. “When oestrogen levels drop, there’s a natural propensity to accumulate more visceral fat, along with overall increased body fat.” Oestrogen also impacts the maintenance and function of skeletal muscle, says Dr Brighten.
As oestrogen levels fall, many women going through menopause experience a loss of muscle mass, which can lead to a slower metabolic rate (the rate at which your body burns calories). This change can make it more challenging to keep belly fat at bay. "Low oestrogen can also affect the way the body uses insulin, a hormone that regulates energy usage and fat storage,” she adds.
“As oestrogen drops, insulin resistance becomes a bigger threat. And with insulin resistance often comes increased fat storage, including in the belly.” The good news? We can take action to combat the issue.
Here’s how: CONSIDER HRT: “Hormone replacement therapy can be an effective method to manage menopausal symptoms and risks, including changes in body composition such as increased belly fat,” says Dr Brighten. A study published in The Journal of Clinical Endocrinology & Metabolism analysed data from more than 1,000 postmenopausal women and found that those using HRT had significantly lower levels of visceral belly fat than participants who hadn’t. The study also noted when women stopped taking HRT, the beneficial effects on tummy fat didn’t last.
BUILD YOUR MUSCLES: Regular physical activity plays a crucial role in maintaining health during menopause, so consider finding ways to be more active. Even just walking more can make a significant difference. But you should also be sure to incorporate strength training into your regime says Aroosha Nekonam, certified personal trainer at Ultimate Performance .
“Strength, or resistance, training is especially beneficial for menopausal women because it increases muscle mass, which helps the body burn more calories, and can help tackle belly fat,” she explains. “It can also help improve impaired insulin sensitivity, meaning the body is better able to process, store and uptake carbohydrates when it needs them, rather than storing them as body fat.” Aroosha suggests a combination of daily walks, and strength training two or three times a week to stimulate muscle growth.
“A programme that works your full body, with a split of upper and lower body moves is a good place to start,” she says. “Base your workouts around compound moves that work multiple muscle groups at the same time to get the most bang for your buck – things like squats, deadlifts, lunges, incline bench presses and weighted split squats.” You can lift weights at the gym or use dumbbells or tins of baked beans at home, says Aroosha.
“But the key to building strength is to add a little bit more weight each time, rather than doing more reps with the same weights each time.” GET PLENTY OF PROTEIN: With your muscle gains in place, the next step is to preserve them. And what you eat can help.
“Your muscles need a steady supply of protein to maintain their mass and recover from physical activity,” says Dr Brighten. How much protein you need will vary based on factors like weight, activity level, and whether you follow a vegan or omnivorous diet, says Charlotte Hunter, nutritionist for menopause platform Issviva . “While standard guidelines recommend 45g of protein per day for women, many experts are now advocating for closer to 100g during menopause to meet the body’s increased demands,” she adds.
“Figuring out your protein needs can feel overwhelming, but just understanding that your needs may change during menopause is a good starting point. Aim to centre your meals around protein-rich foods. For example, a large chicken breast or two to three eggs can be the foundation for a balanced meal.
“You can also boost your intake with snacks like nuts and seeds or add protein powder to smoothies.” FILL UP ON FIBRE: “Research has shown that a fibre-rich diet is linked to lower belly fat ,” says Charlotte. “It helps you feel fuller for longer, curbing the urge to snack between meals and it also promotes a healthy balance of gut bacteria.
“The recommended minimum fibre intake is 21g per day, but I’d suggest aiming for closer to 30g. “Excellent sources of soluble fibre include vegetables, fruit, legumes, oats, flaxseeds, and chia seeds.” GET ENOUGH SLEEP: A study conducted by the Mayo Clinic in the United States found that people who didn’t get enough sleep consumed more food, and saw a 9 per cent rise in total abdominal fat area and an 11 per cent increase in abdominal visceral fat compared to people who slept well.
The findings show that short sleep is associated with an increase in calorie intake and a significant increase in that dangerous visceral fat inside the belly. “Normally, fat is preferentially deposited subcutaneously or under the skin,” says Dr Virend Somers, principal investigator of the study. “However, the inadequate sleep appears to redirect fat to the more dangerous visceral compartment.
” Make an effort to get to bed on time, practice deep breathing before lights out and leave your devices out of the bedroom. JOIN CLUB MED: “Studies have found that eating the Mediterranean diet is associated with lower abdominal fat gain and lower incidence of obesity ,” says Dr Brighten. It is characterised by a high intake of fruits, vegetables, olive oil and wholegrains, seafood, nuts, seeds and legumes, plus moderate consumption of fish and dairy products.
“In the colder months, soups, stews, and casseroles are an ideal way to embrace the Med diet and load up on nutrients while enjoying comforting, hearty meals,” says Charlotte. “For ease, also look for one-pot and traybake recipes that allow you to easily and quickly roast various veggies and proteins with minimal effort. “Try tray bake salmon with broccoli, sweet potatoes and red onion; slow-cooked vegetarian chilli served with baby corn and quinoa; or chicken and vegetable curry served with a green salad and brown basmati rice.
” CUT BACK ON SUGAR: “Consuming excess sugar spikes insulin, encouraging fat storage and triggering an inflammatory response that raises stress hormones, promoting belly fat,” says Charlotte. “Sugar also has a sneaky way of increasing your appetite by stimulating the pleasure centres in your brain, making you crave more even when you’re not hungry. “The easiest way to keep sugars in check is by cutting down on processed foods with added sugars.
And don’t forget to factor in sugary drinks when managing your intake.” Try satisfying a sweet tooth with fruit for dessert instead. KEEP STRESS IN CHECK: “High stress levels can disrupt hormonal balance and trigger the release of the hormone cortisol, which is known to promote fat storage, especially in the belly,” says Dr Brighten.
“Elevated cortisol levels can increase appetite and drive cravings for high-fat, high-sugar foods, contributing to further belly fat. “Implementing stress-reducing practices into your daily routine, such as meditation, deep breathing, yoga, and exercise, are among the best ways to help lower cortisol and support metabolic health.” SEEK OUT SUPPLEMENTS: “Probiotics can improve digestion and reduce inflammation, which are also helpful in preventing bloating and belly fat accumulation during menopause,” says Dr Brighten.
“Adequate magnesium levels can enhance the breakdown of abdominal fat by improving insulin sensitivity and reducing inflammation. "And Omega-3 fatty acids are known for their anti-inflammatory effects, which can be beneficial in reducing overall body inflammation and aiding in the reduction of belly fat.”.
