What should I do if I have a fat belly during menopause

Menopausal abdominal obesity can be improved by adjusting dietary structure, increasing aerobic exercise, supplementing plant estrogen, controlling stress hormone secretion, and improving sleep quality. Menopausal obesity is mainly related to factors such as decreased estrogen levels, decreased basal metabolic rate, and visceral fat accumulation.

1. Adjust dietary structure

Reduce refined carbohydrates intake and replace white rice noodles with whole grains such as brown rice and oats. Increase the proportion of high-quality protein and consume fish, eggs, dairy, and soy products daily. The main cooking method is steaming and stewing, avoiding frying and grilling. Moderate supplementation of healthy fats from nut seeds, and daily control of total calories within a reasonable range.

2. Increase aerobic exercise

Engage in aerobic activities such as brisk walking and swimming every week, lasting for at least 30 minutes each time. Combining resistance training to enhance muscle mass and increase resting metabolic rate. Avoid prolonged sitting and get up and move every hour. The appropriate intensity of exercise is slight sweating, gradually increasing the duration of exercise.

3. Phytoestrogen supplementation

More soybean products such as soybean milk tofu can be eaten daily, which contains natural soybean isoflavones. Foods such as flaxseed and sesame are rich in lignans. Medicinal and edible ingredients such as kudzu root and angelica root can be soaked in water for drinking. Attention should be paid to the long-term regular supplementation of plant estrogens in order to take effect.

4. Control stress hormones

Relieve anxiety through meditation, deep breathing, and other methods. Cultivate hobbies and divert attention. Avoid staying up late and overworking. Elevated cortisol levels can promote abdominal fat accumulation, and psychological counseling may be sought if necessary.

5. Improve sleep quality

Keep the bedroom dark, quiet, and cool. Avoid using electronic devices before bedtime. Establish a fixed schedule to ensure 7 hours of sleep. Lack of sleep can affect the secretion of leptin and ghrelin, exacerbating appetite disorders and metabolic abnormalities. Menopausal women need to establish long-term health management awareness and regularly monitor changes in waist circumference and body fat percentage. Pay attention to supplementing calcium and vitamin D in diet to prevent osteoporosis, and wear appropriate sports equipment during exercise to avoid joint damage. If severe symptoms such as hot flashes and insomnia occur, it is recommended to undergo hormone replacement therapy under the guidance of a doctor. Maintain a positive attitude and alleviate menopausal discomfort through social activities.