Visceral Fat in Menopause
Abdominal adiposity. Apple bodies. My best friend was just lamenting to me about what she was calling her “meno-belly”. Another friend told me that she was going to “throw up” if she heard the term “visceral fat” again. Belly fat, also known as visceral fat, refers to the fat that accumulates around the abdomen and internal organs. Unlike subcutaneous fat, which is found just beneath the skin, visceral fat is deeper within the abdominal cavity and surrounds vital organs such as the liver, pancreas, and intestines. Excess visceral fat has been linked to an increased risk of various health problems, including type 2 diabetes, heart disease, and metabolic syndrome.
During menopause, several factors contribute to an increase in belly fat:
Hormonal Changes: Estrogen levels decline significantly during menopause. Estrogen helps regulate body fat distribution, favoring fat storage in subcutaneous depots (such as the hips and thighs) rather than visceral fat. The decrease in estrogen levels during menopause may lead to a redistribution of fat, with more fat accumulating around the abdomen.
Age-Related Changes in Metabolism: As women age, their metabolism tends to slow down, leading to a decrease in basal metabolic rate (BMR) and a reduction in calorie expenditure. This age-related decline in metabolism can make it easier to gain weight, particularly around the abdomen, even with no change in diet or physical activity levels.
Insulin Resistance: Hormonal changes during menopause can also affect insulin sensitivity and glucose metabolism. Insulin resistance, where cells become less responsive to insulin, can lead to increased fat storage, particularly in the abdominal region. Insulin resistance is a hallmark of metabolic syndrome, a cluster of risk factors that increase the risk of heart disease and type 2 diabetes.
Lifestyle Factors: Changes in lifestyle behaviors, such as decreased physical activity and poor dietary habits, can also contribute to weight gain and increased belly fat during menopause. Many women experience a decrease in physical activity levels as they age, which can further exacerbate weight gain and metabolic changes.
Stress and Cortisol: Chronic stress can lead to elevated levels of cortisol, a hormone that promotes the storage of visceral fat. Menopause is often associated with increased stress due to hormonal fluctuations, life changes, and other factors. Many women are caregivers & may be caring for aged parents and younger children at the same time. Elevated cortisol levels can contribute to the accumulation of belly fat, even in the absence of significant changes in diet or physical activity.
Overall, the combination of hormonal changes, age-related metabolic changes, insulin resistance, lifestyle factors, and stress can contribute to an increase in belly fat during menopause. Maintaining a healthy lifestyle, including regular exercise, a balanced diet, stress management techniques, and adequate sleep, can help mitigate weight gain and reduce the risk of abdominal obesity and associated health problems during menopause.
What are the best strategies to address belly fat in menopause?
Addressing belly fat during menopause involves a combination of lifestyle changes that focus on diet, physical activity, stress management, and overall well-being.
Here are some effective strategies to help manage and reduce belly fat:
Adopt a Healthy Diet:
Balanced Nutrition: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, added sugars, and refined carbohydrates.
Portion Control: Be mindful of portion sizes to prevent overeating and control calorie intake.
Engage in Regular Physical Activity:
Strength Training: Incorporate strength training exercises to build muscle mass. Muscle burns more calories at rest and helps improve metabolism.
Manage Stress:
Stress Reduction Techniques: Practice stress management techniques such as deep breathing, meditation, yoga, or mindfulness. Chronic stress can contribute to cortisol release, which may lead to increased belly fat.
Adequate Sleep: Ensure you get enough quality sleep each night. Lack of sleep can disrupt hormonal balance and contribute to weight gain.
Stay Hydrated:
Drink plenty of water throughout the day. Water helps with overall health, aids digestion, and can contribute to a feeling of fullness, preventing overeating.
Limit Alcohol Intake:
Moderate alcohol consumption is recommended. Alcohol intake can contribute to increased calorie intake and abdominal fat accumulation.
Quit Smoking:
If applicable, quitting smoking can have numerous health benefits, including reducing the risk of abdominal obesity and associated health problems.
Hormone Replacement Therapy (HRT):
Discuss hormone replacement therapy with your functional medicine healthcare provider. HRT can help manage menopausal symptoms, including changes in fat distribution. However, it's essential to weigh the benefits and risks based on individual health considerations.
Adopting a comprehensive and sustainable lifestyle approach that includes healthy nutrition, plenty of fiber, movement, weights & strength training, stress management, and good sleep can contribute to overall well-being and help manage belly fat during menopause and the years to come.
At Tendwell, our functional medicine providers create a personalized plan to tackle your health, including your “meno-belly.” Make an appointment for a free consultation to find out more.
