It’s a natural step in a woman’s life: the menopause. It corresponds to the cessation of ovarian functioning, therefore of periods, occurs on average between 45 and 55 years of age and is accompanied by various physiological changes. If this period can be experienced differently by each woman, it can be marked by “a vaginal drynessof the hot flashes and mood swings”, underlines Health Insurance. Among the changes that may occur, we also note a decrease in muscle power, or even an accumulation of fat in the stomach. But how to explain it and what to do to avoid it?
How to explain the change in silhouette at menopause?
It is not uncommon for some women to notice, at the time of menopause, a transformation in their silhouette, whether or not there is a weight gain. According to Health Insurance, lean mass and fat mass are distributed differently on the body at this time of life. “The fat disappears from the upper part of the body (neck, back of the arm, armpit, side part of the thorax) while it is located on the stomach and abdomen (and much less on the thighs and buttocks)”, specifies Health Insurance, which emphasizes that the average weight gain between the ages of 42 and 50 is 0.8 kg per year and amounts to 1.5 kg for 20% of women.
This weight gain can be explained in particular by “the drop in estrogen responsible for the increase in fat mass and the decrease in muscle mass”but also new eating habits or even the drop in physical activity.
Belly fat at menopause: expert advice to limit it
But what can be done to limit the appearance of belly fat menopause? Questioned par Women’s Health, Dr Naomi Parrella, from Rush University in Chicago, in the United States, recalls that “the sooner you intervene, the easier and faster it will be for you to feel good and do what you can to prevent future health problems so you can freely live the life you want.” Here are the tips for limiting belly fat during menopause:
Do muscle strengthening
Among the symptoms of menopause, we note muscle loss. Also, with the agreement of your doctor, it is advisable to do muscle strengthening.
Eat protein
Another tip from the specialists, add vegetable proteins in your eating habits. “Proteins are the building blocks of all cells, including bones, the brain, the endocrine system (hormones), heart muscle, skeletal muscle and skin”explains Dr Catherine Hansen, menopause specialist at Pandia Health, a center specializing in contraception.
Get enough sleep and fight stress
In case of stressful situation, the body secretes a hormone called cortisol. The latter leads to the accumulation of hormonal fat. Also, it is advisable to get enough sleep (between 7 and 8 hours), as well as doing activities to combat stress such as mindfulness meditation.
Put on your sneakers for some cardio
The cardio is defined as physical activity that increases your heart rate. This has significant benefits for maintaining blood pressure, but also for reducing cholesterol. It is possible to make walking.
Choose a balanced diet
Specialists recommend adopting a balanced diet. From the American newspaper, coach Anel Pla advises you “focus on whole foods, including fruits, vegetables, high-quality lean proteins, whole grains, and healthy fats”. Conversely, ultra-processed foods, alcohol and sugary snacks should be avoided.
Talk to your doctor
To reduce the effects of menopause, it is possible to follow menopausal hormonal treatment (THM). This last “allows you to replace hormones (estrogen and/or progesterone) which are no longer produced naturally”, explains the National Cancer Institute. This type of treatment is not recommended for all women. Also, it is advisable to make an appointment with a doctor.
Sources :
- 6 ways to prevent ‘menopause belly’ and why it happens in the first place, according to doctors – Women’s Health (13/04/2024)
- Menopause: what are the repercussions on health? – Health Insurance
- Menopause – National Cancer Institute
