Many women in their 40s onwards find themselves struggling with stubborn weight gain around their midsection, a phenomenon commonly called ‘meno belly.’ It can feel frustrating and confusing, especially when your diet and exercise habits haven’t changed. But what’s really going on? And how can you manage it naturally?
The Oestrogen-Fat Connection. Fact or Fiction?
The idea that your body stores more fat around your middle to create extra oestrogen is a widely discussed theory, and it holds some truth. As you approach menopause, your ovaries begin to produce less oestrogen. Fat cells, particularly those in the abdominal area, are one of the body’s few sources of oestrogen production. So, in a way, the body is trying to compensate for the decline in ovarian oestrogen by storing more fat that can produce it. However, this compensatory mechanism is not a perfect solution. The oestrogen produced by fat cells is a different type from the one produced by your ovaries and doesn’t fully replace its function. Ultimately, the overall drop in oestrogen, combined with other hormonal changes, is the main driver of the shift in fat storage.
Other Key Contributors to Meno Belly
While the oestrogen connection is significant, it’s not the only factor. Several other changes contribute to the increase in abdominal fat:
👉Cortisol and Stress: Perimenopause and menopause can be stressful periods. When you’re stressed, your body releases the hormone cortisol. High cortisol levels are directly linked to an increase in belly fat storage.
👉Insulin Sensitivity: With age and hormonal changes, your body may become less sensitive to insulin. This can lead to higher blood sugar levels and an increased tendency to store fat, especially around the abdomen.
👉Loss of Muscle Mass: Starting in your 30s, you naturally begin to lose muscle mass, a process called sarcopenia. Since muscle burns more calories than fat, a loss of muscle can slow down your metabolism, making it easier to gain weight.
👉Lifestyle Factors: Changes in your sleep patterns, increased stress, and a less active lifestyle—all common during this life stage—can also contribute to weight gain.
Natural Ways to Reduce Meno Belly
The good news is that you can effectively manage this weight gain with a few natural, strategic lifestyle adjustments.
⭐️Focus on Strength Training To combat muscle loss and a slower metabolism, incorporate strength training into your routine at least twice a week. This could be anything from lifting weights to bodyweight exercises like squats and planks.
⭐️Prioritise Protein Increase your intake of lean protein. Protein helps build and maintain muscle, keeps you feeling full, and supports a healthy metabolism.
⭐️Manage Your Stress Find a stress-management technique that works for you, whether it’s yoga, meditation, deep breathing, or simply taking a walk in nature. This will help keep your cortisol levels in check.
⭐️Improve Your Sleep Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt your hormones and lead to weight gain.
⭐️Eat Anti-Inflammatory Foods Fill your plate with foods rich in antioxidants and healthy fats, such as leafy greens, berries, nuts, and oily fish. These foods can help reduce inflammation and support overall metabolic health.
Herbs and Supplements that May Help
Certain herbs and supplements are often discussed in relation to hormonal balance and can be supportive. Always consult with a healthcare professional before starting any new supplement programme.
💚Maca Root Often called an adaptogen, maca is a root vegetable that may help the body cope with stress and balance hormones. It’s thought to work by supporting the endocrine system and can be added to smoothies or drinks as a powder.
💚Ashwagandha Another popular adaptogen, ashwagandha is well-known for its ability to reduce cortisol levels, which, as we’ve discussed, is a key factor in abdominal fat.
💚Magnesium This mineral is crucial for hundreds of bodily processes, including blood sugar control and sleep quality. Many women in this age group are deficient.
💚Omega-3 Fatty Acids Found in oily fish and flaxseeds, these healthy fats help to reduce inflammation in the body and can support insulin sensitivity.
💚Vitamin D Crucial for bone health and immune function, Vitamin D deficiency has also been linked to weight gain. Getting enough sunlight or supplementing can be beneficial.
The Gut-Hormone Connection
As oestrogen levels fluctuate, it’s not just your metabolism and fat storage that are affected—your digestive system is also impacted. Hormonal changes can cause your digestive tract to slow down, leading to common issues like bloating, constipation, and discomfort. This can also alter the balance of your gut microbiome, which is the community of bacteria living in your gut. A healthy microbiome is essential for everything from hormone metabolism to nutrient absorption and even mood regulation.
Addressing these gut-related symptoms is a key part of managing ‘meno belly’. The supplement Bloatburn from Neuaura is designed to specifically target these issues. I have tried and tested this range myself and been very happy, as supplements of this nature typically contain a blend of ingredients that work together to improve digestion and reduce bloating. For example, they often include digestive enzymes to help break down food more efficiently, probiotics to support a healthy gut flora, and natural botanicals like ginger or peppermint to soothe the digestive tract and reduce gas. By supporting a healthy gut, such a supplement can help alleviate the bloating and discomfort that often accompany hormonal shifts.
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