What are the reasons for abdominal enlargement in menopausal women

The enlargement of the abdomen in menopausal women may be related to factors such as hormonal changes, slowed metabolism, muscle loss, visceral fat accumulation, and stressful eating.

1. Hormonal changes

The decrease in estrogen levels during menopause can lead to the transfer of fat distribution to the abdomen. After ovarian function declines, the subcutaneous fat storage capacity weakens, and excess fat is more likely to deposit around the internal organs. This change in fat distribution is a physiological adjustment, but may increase the risk of metabolic syndrome.

2. Metabolic Slowdown

The basal metabolic rate naturally decreases with age, and daily calorie consumption decreases by about 200 kcal. If one maintains a youthful diet, excess calories are easily converted into abdominal fat. The annual loss of muscle tissue further reduces energy consumption efficiency.

3. Muscle Loss

After the age of 30, muscle mass decreases at a rate of 1% per year, accelerating to 1.5% during menopause. The degeneration of the core muscle group weakens the abdominal support and causes the internal organs to move forward, resulting in visual elevation. Muscle loss can also reduce glucose metabolism and promote fat accumulation.

4. Accumulation of visceral fat

Menopausal specific abnormal differentiation of adipocytes leads to an increase in visceral adipocyte volume rather than quantity. This type of fat secretes pro-inflammatory factors that interfere with insulin signaling, creating a vicious cycle of waist circumference growth and metabolic disorders.

5. Stress eating

Emotional fluctuations may trigger stress eating, where high sugar and high-fat foods temporarily alleviate anxiety but exacerbate fat deposition. Elevated cortisol levels specifically promote the differentiation of abdominal adipocytes, and nighttime eating is more likely to lead to ectopic fat storage.

It is recommended to engage in 150 minutes of moderate intensity aerobic exercise combined with resistance training per week, with a focus on strengthening the core muscle group. Increase dietary fiber intake to 30 grams per day and choose plant-based estrogenic foods such as soy products. Regularly monitor the waist to hip ratio, and if it exceeds 0.85, check for insulin resistance. Maintaining a regular daily routine can help stabilize cortisol rhythms, and avoiding food three hours before bedtime can reduce visceral fat accumulation. If necessary, seek medical attention to evaluate the indications for hormone replacement therapy.