What to do with a fat belly and waist during menopause

Menopausal abdominal and lumbar 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 usually associated with factors such as decreased estrogen levels, decreased basal metabolic rate, visceral fat accumulation, insulin resistance, and abnormal cortisol secretion.

1. Adjust diet structure

Reduce refined carbohydrates intake, replace white rice and flour with whole grains, and control the daily staple food within 200 grams. Increase the proportion of high-quality protein and choose low-fat and high protein foods such as fish and soy products. The main cooking method is steaming and stewing, avoiding fried foods. The daily intake of vegetables should not be less than 500 grams, and priority should be given to cruciferous vegetables to help with estrogen metabolism.

2. Increase aerobic exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Maintain a heart rate between 60% and 70% of the maximum heart rate during exercise for at least 30 minutes to effectively burn visceral fat. It can be combined with interval training to enhance growth hormone secretion through short-term high-intensity exercise.

3. Supplementing with phytoestrogens

Daily consumption of soybeans and their products, among which soy isoflavones have a bidirectional regulatory effect on estrogen. Flaxseed contains lignin, which can improve hormone metabolism. It is recommended to consume 15 grams per day. The puerarin in kudzu root powder can alleviate symptoms of hot flashes, and it is recommended to consume it 3-4 times a week. Please note that the supplementation of phytoestrogens should be effective for at least 3 months.

4. Control stress hormone

Elevated cortisol can promote abdominal fat accumulation, and it is recommended to do 10 minutes of deep breathing exercises every day. Regular practice of yoga or tai chi can lower levels of stress hormones. Avoid working overtime and overwork at night, and do simple stretching exercises during work breaks. If necessary, under the guidance of a doctor, use drugs such as glutamate to regulate autonomic nervous system function.

5. Improve sleep quality

Ensure 7-8 hours of deep sleep per day and avoid using electronic devices 2 hours before bedtime. Maintaining a bedroom temperature of 20-22 ℃ is beneficial for melatonin secretion. Moderate supplementation of calcium and magnesium tablets can alleviate leg cramps at night. For those with severe insomnia, doctors may suggest using traditional Chinese patent medicines and simple preparations such as Wuling capsule for recuperation. Menopausal women should establish a long-term weight management plan, and the monthly weight loss should not exceed 5% of their body weight. Regularly monitor changes in waist circumference and body fat percentage. Men with waist circumference exceeding 85 centimeters and women with waist circumference exceeding 80 centimeters should be alert to the risk of metabolic syndrome. Pay attention to supplementing vitamin D and calcium in diet to prevent osteoporosis, and wear protective gear to protect joints during exercise. If symptoms such as persistent palpitations and excessive sweating occur, seek medical attention promptly and have thyroid function checked. Maintaining active social activities can help alleviate menopausal anxiety, and professional psychological counseling can be sought when necessary.