What should I do if my belly gets bigger and bigger during menopause

Menopausal abdominal obesity can be improved by adjusting dietary structure, increasing aerobic exercise, supplementing plant estrogen, controlling stress hormone secretion, and regularly monitoring body fat percentage. Menopausal obesity is usually associated with factors such as decreased estrogen levels, decreased basal metabolic rate, visceral fat accumulation, worsening insulin resistance, and disrupted cortisol secretion.

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 no less than 200 grams of protein foods such as fish, meat, and soy products daily. The main cooking method is steaming and boiling, with a daily limit of 25 grams of edible oil. Properly supplementing foods rich in omega-3 fatty acids, such as flaxseed and chia seeds, can help regulate lipid metabolism.

2. Increase aerobic exercise

Engage in aerobic activities such as brisk walking, swimming, etc. at least 5 times a week, lasting 30-45 minutes each time. Can be combined with intermittent high-intensity training, such as alternating 20 second sprints and jogging twice a week. Wear a heart rate monitoring device during exercise to maintain the heart rate within the range of 60% -70% of the maximum heart rate. Perform 15 minutes of yoga stretching before bedtime to improve growth hormone secretion.

3. Phytoestrogen supplementation

Daily consumption of soybean products such as soybean milk and tofu, among which soybean isoflavones have a two-way estrogen regulating effect. Pueraria powder contains puerarin, which can simulate the physiological function of estrogen. Moderate consumption of flaxseed powder can convert lignin into phytoestrogens in the intestine. Be careful to avoid excessive intake, and it is advisable to limit daily intake of soy products to 100-150 grams.

4. Control the secretion of stress hormones

Ensure 7-8 hours of deep sleep every day, and falling asleep before 10 pm at night can help reduce cortisol levels. Practice diaphragmatic breathing and practice 10 minutes of mindfulness meditation every day. Avoid prolonged periods of tension and do simple stretching exercises during work breaks. Moderate supplementation of South African eggplant extract can help regulate the hypothalamic pituitary adrenal axis function.

5. Regularly monitor body fat percentage

Measure waist to hip ratio every month, and the ideal value for women is below 0.8. Use a professional body fat scale to monitor visceral fat levels and control them within the standard range. Record daily diet and exercise habits, and establish health management records. Perform bone density testing when necessary to prevent the vicious cycle of osteoporosis and obesity. Abnormal indicators should be promptly consulted with the nutrition department [SEP]. Menopausal women need to establish a long-term weight management plan to avoid extreme dieting leading to muscle loss. Drink no less than 1500 milliliters of water per day to promote the elimination of metabolic waste. Proper supplementation of vitamin D and calcium supplements to maintain bone health. Maintain a regular schedule and avoid staying up late to disrupt leptin secretion. Cultivate hobbies such as dancing and gardening to alleviate the impact of anxiety on diet. Regularly undergo gynecological examinations to rule out endocrine disorders such as polycystic ovary syndrome. Through comprehensive intervention measures, the problem of central obesity during menopause can be effectively improved.