What to know about menopause belly

When people approach menopause, they may notice that their periods become more irregular or that they may not last as long as they used to. During menopause, several changes occur in the body, including hormone levels and fat distribution.

One of the most noticeable body changes in menopause is weight gain around the upper and lower abdomen. People may refer to this symptom as menopause belly.

While the hormone changes in menopause can facilitate menopause belly, several other lifestyle factors can increase the chances of developing it.

What can cause menopause belly?

People sustain significant hormonal changes while they approach menopause. During this period, called perimenopause, people have a rapid drop in estrogen levels. This may cause a hormonal imbalance, which may lead to weight gain.

A 2016 study suggests that the average weight gain of people entering menopause is about 2 kilograms (kg) within 3 years from when they enter menopause.

The hormonal imbalance may also cause food cravings, which can lead to weight gain.

This may include the following:

• foods high in fat
• foods rich in carbohydrates
• sugary foods
• salty foods

Menopause may also cause a shift in the way your body stores fat. People who go through menopause may notice that the fat once stored in the lower parts of their body, such as thighs and legs, is now moving to their belly.

This is a natural process linked to the hormonal changes that occur in the body during menopause.

Symptoms

During menopause, people may notice several changes in their body. This can result in you losing muscle and gaining fat, which typically causes waist enlargement.

People with menopause belly may experience further symptoms such as:

• bloating
• gas
• constipation
• stomach cramping
• indigestion
• increased acid reflux
• heartburn

Treatment for menopause

Several treatment options can help with menopause symptoms, such as taking hormone therapy medications. They are available in several forms such as pills, gels, creams, and injections.

Examples include:

• estrogen-only medication, such as: estradiol (Estrace)
• progestin-only medication, such as: medroxyprogesterone (provera)
• combination estrogen and progestin medication, such as: norethindrone acetate (Activella)

Doctors can recommend the most appropriate treatment option based on your health conditions.

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Prevention

You can tale several steps to prevent and limit the effects of menopause on your body shape and weight. While genetics and your health history play an important role in how menopause may cause changes to your body, some things you can do to help alleviate symptoms include:

Eating a balanced diet

Eating a Mediterranean diet, rich in fruit, vegetables, and grains, can improve body weight associated with menopause as well as other health complications that may sometimes occur during menopause.

Reducing the daily caloric intake by 500–750 kilocalories (kcal) can also promote weight loss of 0.5 to 0.75 kg per week.

Physical exercise

Physical activity plays an important role in preventing weight gain. Cardio and resistance exercises have a beneficial effect in targeting fat mass and developing muscles.

The Centers for Disease Control and Prevention recommends adults should perform around 150 minutes of moderate-intensity exercise per week and 2 days of vigorous-intensity aerobic activity.

Doctors may recommend additional physical exercise sessions for people who have overweight or obesity in order to decrease the risk of losing muscle mass.

Speak with a doctor

In some cases, genetics, metabolism, thyroid issues, and many other underlying conditions may make it difficult to lose weight. If you have taken healthy lifestyle measures, but you don’t seem to lose any weight, consider talking with a dietitian.

They can help identify any additional factors that may be slowing down your progress and provide you with a suitable treatment plan.

Summary

While approaching menopause, several hormonal and physical changes may occur. This includes the redistribution of where your body stores fat. People may notice that they start gaining more fat around their waist compared to other body parts.

You can take several steps to prevent and reduce how much weight you gain during menopause. Eating a balanced diet and doing physical exercise regularly have a significant role in managing menopause belly.

Doctors can also prescribe medications such as hormone therapy to help you manage your weight. If menopause symptoms are affecting your day-to-day activities, consider speaking with a healthcare professional. They can work with you to put together a suitable treatment plan.

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