What to do with menopausal abdominal obesity in women

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 abdominal obesity is usually associated with factors such as decreased estrogen levels, decreased basal metabolic rate, visceral fat accumulation, insulin resistance, and pressure eating.

1. Adjust dietary structure

Reduce refined carbohydrate intake and replace white rice and flour with whole grains. Increase the proportion of high-quality protein and choose low-fat and high protein foods such as fish and soy products. Ensure a daily intake of 500 grams of dark vegetables, which are rich in dietary fiber and can enhance satiety. The main cooking method is steaming and boiling, avoiding high oil and high salt cooking. Moderate consumption of foods rich in omega-3 fatty acids, such as flaxseed and chia seeds, is recommended.

2. Increase aerobic exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise is most effective. It is recommended to exercise one hour after meals to help regulate blood sugar levels. Combining intermittent high-intensity training can enhance growth hormone secretion. Warm up and stretch before and after exercise to avoid joint injuries.

3. Supplementing with phytoestrogens

Soybeans and their products can be consumed in moderation in daily life, and the soy isoflavones contained in them have a bidirectional regulatory effect on estrogen. The lignans found in kudzu root powder and flaxseed can also mimic estrogen function. Angelica sinensis, Ligustrum lucidum and other medicinal and edible ingredients can be consulted with a traditional Chinese medicine practitioner before use. To avoid blindly supplementing synthetic estrogen, hormone replacement therapy should be performed under the guidance of a doctor.

4. Control the secretion of stress hormones

Reduce cortisol levels through mindfulness meditation and deep breathing exercises. Ensure 20 minutes of sunbathing every day to promote serotonin synthesis. Cultivate hobbies such as gardening and handicrafts to divert attention. Limit caffeine intake to no more than 200 milligrams per day. If necessary, follow the doctor's advice to use drugs that regulate autonomic nervous system function, such as Gu Wei Su.

5. Improve sleep quality

Maintaining a bedroom temperature of 20-22 degrees Celsius is beneficial for deep sleep. Avoid using electronic devices 2 hours before bedtime, as blue light can inhibit melatonin secretion. Establish a fixed schedule, even during holidays, to maintain regularity. Short term insomnia can be treated with sleep aids such as dexmedetomidine by consulting a doctor. Control nap time within 30 minutes to avoid affecting nighttime sleep. Menopausal women who manage abdominal obesity need to establish long-term healthy habits, maintain a daily water intake of 1500-2000 milliliters, and avoid sugary drinks. Regularly monitor changes in waist circumference, and adult women with waist circumference exceeding 80 centimeters should be alert to the risk of metabolic syndrome. Core muscle group training such as yoga and Pilates can be performed to strengthen abdominal muscles. Perform annual bone density testing to prevent osteoporosis. If accompanied by severe menopausal symptoms such as hot flashes and night sweats, it is necessary to promptly seek medical attention from a gynecology or endocrinology department to evaluate the necessity of hormone therapy. Maintaining positive social activities can help alleviate menopausal anxiety, and family members should provide full understanding and support.