The character Charlotte York, played by Kristin Davis, in the popular American drama ‘And Just Like That…/Sex and the City’, experiences a relatable struggle. Returning to her gallery after a period away, she finds herself shocked by the changes in her body. This resonates with many women as they navigate menopause in their 40s and 50s, often noticing a protruding lower abdomen. In fact, there’s even a term for it: ‘meno belly’.
While menopause doesn’t necessarily lead to weight gain, it undeniably alters fat distribution and body composition. According to Dr. Somi Javaid, a gynecologist and founder of HerMD Health, the decline in estrogen and surge in follicle-stimulating hormone (FSH) trigger an increase in body fat, particularly around the lower abdomen, expanding the waistline.
This shift in fat distribution is not solely a menopausal phenomenon. Numerous studies highlight the impact of menopause on both belly fat accumulation and a decrease in lean body mass (muscle, bone, and organs), regardless of age. Dr. Jennifer Garrison, co-founder of Femistry and director of the Global Consortium for Reproductive Longevity & Equality, explains that while estrogen typically directs fat to the hips and buttocks in younger years, its decline during menopause redistributes this fat to the abdominal region, even if overall weight remains constant. Moreover, as we age, muscle mass naturally decreases, making it easier to gain fat.
The location of this fat accumulation carries significant health implications. Dr. Javaid emphasizes that abdominal fat, often referred to as ‘visceral fat,’ poses greater health risks than subcutaneous fat (fat just beneath the skin). Unlike simple fat tissue, visceral fat secretes hormones that can negatively impact overall health. Dr. Javaid adds that while there are two types of fat cells – alpha and beta – beta cells respond well to fat burning processes, while alpha cells, prevalent in areas like the lower abdomen, are more challenging to reduce.
Despite the challenges, there are steps you can take to combat meno belly. Improving sleep is paramount. Sleep deprivation disrupts hormones that regulate appetite, contributing to abdominal fat accumulation. Dr. Garrison explains that insufficient sleep elevates ghrelin, the hormone that stimulates hunger, and reduces leptin, the hormone that signals fullness. Dr. Javaid adds that another consequence of sleep deprivation is decreased insulin sensitivity. When insulin sensitivity is low, the body produces more insulin to lower blood sugar, leading to increased fat storage as sugar is removed from the bloodstream.
Dietary adjustments play a crucial role in preventing this. Reducing carbohydrate intake, increasing protein consumption, avoiding trans fats, and limiting alcohol intake are all effective strategies. Dr. Javaid also recommends intermittent fasting, which lowers insulin levels and reduces fat storage, and replacing regular coffee with green tea, rich in the antioxidant epigallocatechin gallate (EGCG), which can boost metabolism. Dr. Garrison notes that while hormone replacement therapy (HRT) is not universally effective, positive data suggest it can protect the heart, brain, bones, and muscles, while also potentially preventing weight gain.
Regular exercise is essential not only for managing belly fat but for healthy aging overall. Taylor J. Langston, a New York-based ACE-certified personal trainer and sports nutritionist, recommends incorporating resistance training and strength training exercises into a consistent exercise routine, alongside any other activities you enjoy. These exercises improve bone density, balance, and hormonal balance.
She explains that while planks focus on core strength, compound movements like back squats, deadlifts, and bench presses provide a functional and dynamic core workout. “To see results from strength training, you need consistency and progressive overload (lifting heavier weights over time)”, Langston says.
Posture also plays a vital role, particularly involving the gluteus medius muscle. Langston highlights that posture and spinal alignment directly influence the shape and strength of your abdomen. While a natural protrusion in the abdomen due to the uterus is common, prolonged sitting exacerbates this. “Extended sitting can lead to tight or shortened hip flexors, causing a forward head and neck posture, and a weakened core, which can lead to a swayback posture where the lumbar spine is overextended, causing the belly to protrude forward”, she explains. Exercises that address this include stretching the quads, hip flexors, lower back, and chest, and strengthening the glutes, hamstrings, and core.
While prioritizing a healthy diet and exercise routine is essential, it’s equally important to accept the changes that come with time. The effects of gravity and time on our faces, hair, and bodies are inevitable, and the dresses we wore in our 20s may no longer fit or may look completely different. Embracing these changes and moving forward is crucial. Accepting a slightly protruding abdomen is part of this journey.
