Endocrinologist Jolene Brighten says that this phenomenon, known as the “menstrual belly,” reflects an increase in deep visceral fat that surrounds the internal organs.
Unlike subcutaneous fat, visceral fat represents a greater health problem, especially with age.
Brighten explains that the accumulation of these fats is not just a cosmetic problem, but rather a factor associated with an increased risk of multiple diseases, such as diabetes, high blood pressure, metabolic syndrome, and heart disease, which are among the main causes of death among women after menopause.
Increased abdominal fat during menopause is due to hormonal changes, especially decreased estrogen levels.
Brighten explains that estrogen affects the distribution of fat in the body, and when its levels decrease, there is a natural tendency to accumulate more visceral fat in addition to increasing fat in general.
Low estrogen affects how the body uses insulin, increasing the risk of insulin resistance, which is often associated with fat storage, including in the abdominal area.
Ways to combat this problem
– Hormone replacement therapy
Hormone replacement therapy is an effective way to manage menopausal symptoms and risks, including body composition changes, such as increased belly fat.
A study published in the Journal of Clinical Endocrinology and Metabolism showed that women receiving hormone replacement therapy showed significantly lower levels of visceral fat than those not receiving treatment.
– Muscle building
Regular physical activity is essential for maintaining health during menopause.
It is recommended to combine walking with strength exercises, as strength training helps increase muscle mass, which contributes to burning more calories and reduces belly fat.
– Increase protein intake
Muscles need a constant supply of protein to maintain their mass and recover from physical activities. It is recommended to eat about 100 grams of protein daily during menopause.
– Eat fiber
Following a diet rich in fiber is an effective way to reduce belly fat, as it helps you feel full for longer periods and promotes gut health.
– Get enough sleep
Lack of sleep is associated with increased food intake and increased visceral fat in the abdomen. Therefore, it is important to work to improve sleep quality through healthy habits, such as deep breathing and avoiding electronic devices before bed.
– Follow a Mediterranean diet
The Mediterranean diet is associated with reduced abdominal fat gain, as it includes a high intake of fruits, vegetables, olive oil, and whole grains.
– Reduce sugar intake
Eating excess sugar increases insulin levels, which promotes fat storage.
– Managing stress levels
Meditation and yoga practices help lower cortisol levels, which promotes fat storage, especially in the abdomen.
– Nutritional supplements
Probiotics, magnesium supplements, and omega-3 fatty acids can help improve overall health and reduce belly fat.
Source: Mirror
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