How to treat large belly during menopause

Menopausal belly enlargement can be improved by adjusting diet, increasing exercise, hormone replacement therapy, psychological regulation, medication treatment, and other methods. The accumulation of abdominal fat during menopause is usually related to factors such as decreased estrogen levels, slowed metabolism, and changes in lifestyle.

1. Adjust diet

Reduce the intake of refined carbohydrates and high sugar foods, and increase the proportion of high-quality protein and dietary fiber. Moderate consumption of soy products can help supplement phytoestrogens, and choosing whole grains, green leafy vegetables, and low sugar fruits can stabilize blood sugar levels. Avoid fried foods and excessive alcohol intake, and control daily total calories within a reasonable range.

2. Increase Exercise

Combining aerobic exercise and resistance training every week, with aerobic exercises such as brisk walking and swimming lasting for more than 30 minutes each time. Strength training such as plank support and squats can help increase muscle mass and improve basal metabolic rate. Exercise should be gradual and avoid injuries caused by sudden intense exercise.

3. Hormone replacement therapy

Using estrogen preparations under the guidance of a doctor can alleviate menopausal symptoms and improve fat distribution. Before hormone therapy, it is necessary to evaluate contraindications such as thrombosis risk and breast health status. Short term low-dose use is relatively safe and requires regular review and adjustment of medication plans.

4. Psychological regulation

Menopausal emotional fluctuations may indirectly lead to overeating, and stress can be relieved through mindfulness meditation, social activities, and other means. Ensuring adequate sleep helps regulate levels of leptin and ghrelin, avoiding overeating caused by fatigue. If necessary, seek professional psychological counseling support.

5. Medication therapy

Doctors may prescribe fat absorption inhibitors such as orlistat or drugs such as metformin to improve insulin resistance depending on the situation. Strictly follow medical advice when using medication, and cooperate with lifestyle interventions for better results. Regularly monitor changes in liver and kidney function and metabolic indicators. Menopausal women should pay attention to establishing a regular sleep schedule and ensure 7-8 hours of sleep every day. In terms of diet, a small amount of multiple meals can be adopted, and calcium and vitamin D can be supplemented appropriately to prevent osteoporosis. Persist in recording changes in weight and waist circumference, and communicate with doctors to adjust treatment plans. Cultivating hobbies such as dancing and gardening can help maintain a positive attitude and smoothly navigate through the physiological changes of menopause.