What more women should know about menopausal and perimenopausal weight gain
Our journey through menopause means physiological changes that can be unexpected at best and downright frustrating at worst. Hot flashes, night sweats, mood changes, and ever-looming brain fog are hallmarks of profound shifts taking place within.
While many women are able to view menopause as a natural and transformative phase, embracing the absence of a menstrual cycle and celebrating the experience and wisdom that come with age, others struggle to manage menopause’s many curveballs.
There’s one particularly irksome symptom that can send even the most optimistic of us into a negative mindset.
A common issue that arises during menopause and perimenopause is weight gain, particularly around the belly. Often referred to as “meno belly”, it leaves many women who may have never struggled with excess weight in their midsection wondering where they’ve gone wrong.
Getting a grasp on why it happens can help you navigate this transitional phase with more confidence and clarity. Understanding the phenomenon means empowering yourself to improve your health and well-being while embracing your body as it evolves.
Hormone Changes That We Can’t Help
Meno belly doesn’t happen because your workouts aren’t tough enough. It doesn’t mean your diet is undisciplined. It’s easy to feel disappointed and distressed that it’s something you’ve done.
In reality, meno belly is tied to significant hormonal changes that affect our bodies during menopause.
When it comes to weight gain, declining estrogen levels are the primary culprit. Estrogen and progesterone, vital hormones to the female reproductive system (also responsible for things like bone health, skin elasticity, cardiovascular health, and mood regulation), undergo fluctuations and eventually decrease dramatically during menopause.
During our reproductive years, estrogen signals the body to store more fat around the hips and thighs; however, as estrogen decreases during menopause, it results in adjustments to fat distribution. Instead of the hips and thighs, fat tends to accumulate in the abdominal area.
Proactive Health Habits
Meno belly isn’t just about aesthetics. Belly fat can pose unique health risks, including a higher susceptibility to heart disease. This doesn’t mean that all hope is lost; it simply emphasizes the importance of proactive health measures.
So what can we do about it?
First, it’s essential to embrace a balanced diet rich in whole foods. The Mayo Clinic suggests incorporating an abundance of fruits, and vegetables, and choosing whole grains and healthy fats.
Eating lean sources of meat as well as limiting highly processed foods are also habits they encourage perimenopausal and menopausal women to adopt.
Other healthy eating options to fight meno belly include:
- Limiting or eliminating sugar
- Opting for anti-inflammatory foods
- Increase fiber intake
- Avoid alcohol and caffeine
Regular physical activity is another crucial factor. It may feel like a challenge to get moving on some days, but finding an exercise routine that you enjoy can make all the difference.
Aerobic exercises, strength training, yoga, Pilates, and any other form of movement can help tackle weight gain; exercise even adds a side bonus of stress reduction. Truly, most experts agree that whatever exercise you enjoy most should be your go-to fitness routine.
Stress management plays a vital role as well. High stress levels are linked to weight gain, and the stress hormone, cortisol, causes increased fat accumulation in the abdomen. Incorporating stress-relief techniques, such as mindfulness, meditation, or deep-breathing exercises, can be beneficial.
Finally, surround yourself with supportive friends and share experiences. You are not alone.
Connecting with other women can create a strong support network that leads to friendships and mutual encouragement during the transition. Engaging in conversations about menopause can also reduce the stigma surrounding it, fostering open dialogue that promotes understanding and healing.
Life Beyond Meno Belly
While it’s easy to feel frustrated by changes like meno belly, it’s equally important to embrace this new chapter with the understanding that these are natural, unavoidable changes.
But remember: change often brings opportunities for growth, self-discovery, and in the case of menopause, an earnest appreciation for the incredible processes that take place in your body.
Although meno belly may be an unwelcome visitor during menopause, understanding its origins and embracing healthy habits can empower you to become a healthier, happier (even if menopausal) version of yourself. With a bit of knowledge, and likely a lot of patience, it’s possible to navigate the ups and downs of menopause with grace and resilience.
Be gentle with yourself. Recognize that this phase of life is only one part of your journey.
