Many women experience “menopause belly”, gaining weight around the abdomen during menopause and perimenopause.
In this guide, we look at why menopause belly occurs and what you can do to manage your weight during menopause, whilst improving hormonal balance and your gut health.
What is menopause belly?
“Menopause belly” is the term given to the increase in belly fat that naturally occurs during perimenopause and menopause.
Many women will gain an average of 1lb a year during the menopause, with this weight often gained around the abdomen, rather than the breasts, hips and thighs.
There are two types of belly fat:
Subcutaneous fat: the pinchable belly fat that lies just below the surface of the skin.
Visceral fat: the fat that is stored deep within the abdominal cavity, surrounding vital organs such as the liver and pancreas.
During perimenopause and menopause, women can gain both kinds of belly fat, however they tend to accumulate more visceral fat.
Menopause belly fat and weight gain can increase the risk of chronic conditions such as type 2 diabetes, hypertension, cardiovascular disease or high blood pressure.
What causes menopause belly?
There are a few reasons why women tend to gain weight around the belly during menopause:
Hormones
Declining estrogen (also known as oestrogen) levels that occur during menopause lead to fat being redirected to the belly, rather than the breasts, hips and thighs.
As estrogen levels lower, the level of testosterone rise, which makes fat even more likely to likely to accumulate around the abdomen.
Lifestyle changes
Becoming less active as you get older can lead to the loss of muscle mass. Muscle burns more calories at rest than fat does, therefore without it your metabolism slows down. This can lead to weight gain and gut health issues.
Stress
Stress and anxiety during menopause can trigger the production of cortisol, activating your body’s “fight or flight” response. Your body the responds by storing fat as visceral belly fat, which is easier to use as energy than the subcutaneous fat.
Can menopause belly be treated?
Though you can’t target belly fat specifically, there are many things you can do to manage your weight during menopause, whilst improving hormonal balance and your gut health:
Diet
Foods to eat
Lean proteins such as chicken, turkey, tofu and Greek yogurt
Fibre-rich foods such as fruits, vegetables, whole grains and fermented foods
Leafy greens such as spinach, kale and Swiss chard
Foods to avoid
Fatty or fried foods
Refined carbohydrates and processed foods
Alcohol
Read more about what to eat during the menopause.
Supplements
Taking probiotic and herbal supplements and good quality probiotics for menopause belly can help to reduce bloating, whilst balancing gut bacteria, improving digestion, and supporting overall health.
Read more about what supplements to take during menopause.
Look after your mental health
By triggering the production of cortisol, stress can lead to weight gain during menopause, as well as having a negative impact on your gut health and overall heath.
Prioritise sleep and try stress-reducing activities like yoga and meditation.
Stay active
Cardio and resistance training can both help to combat the loss of muscle mass during menopause. By helping with muscle growth, these activities can increase metabolism.
Furthermore, regular exercise promotes healthy digestion and improves gut motility, whilst helping to alleviate issues like bloating and constipation.
Have a Gut Reset
Our free guide will help alleviate and even prevent common digestive issues that could impact your weight during menopause.
It is full of easy diet and lifestyle tips to restore your gut health and keep you feeling your best throughout your menopause.
When to see a doctor about your menopause belly
If you are concerned about bloating and the size of your belly during menopause, it is worth seeing your doctor to rule out fibroids or other growths.
What’s more, if you experience new, persistent gut health symptoms you should consult a healthcare professional.
Need gut health advice during the menopause? Our experts can help
If you are looking for support with managing weight or digestive issues during your perimenopause or menopause, our expert nutritionists can talk you through your options.
With this complimentary, commitment-free session, you will receive actionable, clear advice, empowering you to make informed decisions to help you enjoy good health and a happy menopause.
Frequently asked questions about menopause belly
What are the best supplements to reduce menopause belly fat?
Taking probiotic and herbal supplements during the menopause can make a huge difference in reducing bloating of the belly, whilst balancing gut bacteria, improving digestion, and supporting overall health: read more about what supplements to take during menopause.
Where to find professional advice for menopausal weight management?
If you are looking for support with managing weight or digestive issues during your perimenopause or menopause, Altruvita’s expert nutritionists can talk you through your options: book your support call.