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Let's Talk About Belly Fat

Are you wondering how you got here? Unfortunately, for middle-aged women and beyond the diminishing levels of estrogen are causing a shift in fat distribution from the hips and thighs to deep in our abdominal cavity - called viseral fat.



 

Declining Estrogen, Menopause & Inflammation.

This is the era of a trifecta of occurances in women's health that are directly linked to our diminishing hormone levels - especially estrogen.

When estrogen declines, inflammation rises - bringing along a host of problems.

  • Joint and muscle pain

  • Brain fog

  • More belly fat

  • Increased risk of breast cancer

  • Dementia

  • Diabetes

  • Heart disease


The "F" Word.

There are two types of abdominal fat.

Subcutaneous Fat - the type of belly fat that resides closest to the surface that's easily pinched.

This fat isn't a great health concern as long as it isn't too great.

Visceral Fat - the type of fat that's resides deep in the abdominal area where it can wrap around the stomach, liver, and intestines. This fat has a negative influence on organ function. Visceral fat is a problem because it's active and releases inflammatory proteins that lead to a chronic low-grade level of inflammation.


What Can I Do?

  1. Increase Fiber by consuming 25 grams or more of fiber every day. Choose fruits, vegetables, legumes, and a quality fiber supplement to reach your daily fiber goal. Fiber is a prebiotic that nourishes microbes in our gut. Strengthening the good microbes through increasing our fiber, helps the harmful microbes from taking over and disrupting our body's natural systems.

Fiber also slows down food digestion in the intestines which can help reduce blood sugar levels from rising too quickly. Fiber also helps us feel fuller longer, which reduces our need to snack.


  1. Reduce Sugar by consuming less than 25 grams of added sugar per day. Remember, this is added sugar, not natural sugars found in vegetables, dairy and fruits. Read lables to find out what you are actually eating and make changes if necessary. Most of us consume too much added sugars which can contribute to weight gain, obesity, Type 2 diabetes, heart disease, fatty liver disease and diminished brain function.

Remember sugar is sugar, regardless of the source, so keep that in mind when adding honey, maple syrup, or other sweetners to your food.

  1. Move Every Day by beginning the day with a brisk 30-45 minute walk. Also, focus on building muscle through strength training. Complete at least 150 minutes of movement and muscle building each week.


  1. Manage Stress by finding healthy ways to relieve life's tipping points. Stress reduction shouldn't cause stress! Find 5 minutes throughout the day to take a quick break and breathe. Our brain chemistry during perimenopause and beyond can bring feelings of anxiety, frustration, anger, sadness, and irritations related to changes in the brain receptors, estrogen brain metabolism, and changes in the mood center. Living under chronic stress contributes to inflammation through elevated cortisol levels.

The body produces two hormones when under stress: cortisol and adrenaline, referred to as the "fight or flight hormones.

What might have worked earlier, doesn't fully support these life transitions that come in this stage.

Try these Ideas.

  • Deep Breathing

  • Listening to Calming Music

  • Gentle Stretching

  • Prayer/Meditation

  • Prioritizing Sleep

  • Walking Outside

  • Yoga

  • Journaling


When we are stressed, we tend to over-eat, over-caffeinate, and under- move.

  1. Avoid/Reduce Alcohol. Although red wine has been touted for providing some health benefits, too much in fact, can cause problems in this stage of life. When fat loss is a goal, cutting down or eliminating alcohol can help a lot! Consuming alcohol regularly does have implications for long-term health, including the risk of developing cancer, liver disease and osteoporosis.

Drinking alcohol can also trigger menopause symptoms, especially hot flashes and night sweats. Alcohol increases the risk of disturbed sleep, increases need to use the bathroom at night, and a greater incidence of anxiety and depression. All good reasons to evaluate how much alcohol you consume.


 


Following these 5 steps can help you address the belly fat that can be harming your long-term health. Even if you are thin, during this hormonal transition, the viseral fat that isn't seen, but can be causing health problems during perimenopause and beyond is reason enough to address lifestyle and dietary changes that will give you the best option for living well throughout your lifetime.


Would you like to know more?

I can help you find ways to address dietary and lifestyle practices that will support your health goals.

You can find me here. https://www.janlindquistntp.com


Thanks for reading,

Jan


 
 
 

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