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What is Menopause Belly Fat?
As you get older, you may start to see some changes in your body, such as gaining fat, especially in the belly. Menopause belly fat is excess adipose tissue around the midsection of your body when you lose muscle during high hormone production. A lot of things, such as your diet, stress levels, hormonal changes, and dysfunctional sleep patterns, may produce belly fat in women during menopause.
Luckily, there are ways to help you reduce belly weight gain, as well as other symptoms during menopause. Of course, you may find drugs to ease these symptoms, but the risk of side effects may cause you to use alternative methods such as supplements and herbs. In this article are some of the herbs for menopause belly fat and other remedies for menopause weight gain.
Factors that can Cause Menopause Belly Fat and Weight Gain
The factors below can lead to increasing amounts of belly fat. Research has shown that hormonal shifts do not only cause changes in your body shape but also trigger other menopausal symptoms.
Drop in Estrogen Levels
One important cause of belly fat during menopause is low estrogen levels. These hormonal changes can cause fat to be stored around your waist rather than on your hips and thighs. Also, as estrogen levels drop after menopause, the body’s testosterone levels rise, causing a fat redistribution in the body.
The Natural Aging Process
It is natural to become less active in our regular tasks as we age. A decrease in activity slows your metabolic process and results in less muscle mass but more body fat. So if your diet doesn’t change, you are likely to gain weight in your belly.
Poor Sleep Habits
Let’s face it, with menopause symptoms like hot flashes and night sweats, it would be impossible to get the right amount of sleep. According to research, restricting sleep for up to 5 days can lead to short-term weight gain, including in your belly.
Herbs for Menopause Weight Gain
Black Cohosh
Out of all the herbs for menopause weight gain, women may use black cohosh to manage weight because of its estrogenic properties. However, there is sufficient data to support this research.
Red Clover
Red clover is a wild herb with plant chemicals called isoflavones, which may have some estrogenic effects during menopause. Since isoflavones can cause changes in estradiol levels, they could also lead to weight gain.
Dong Quai
This herb contains phytoestrogens, a plant-based compound that can mimic the effects of estrogen in the body. Its unique effect may help regulate hormonal imbalances in females. However, further research is necessary.
Evening Primrose Oil
Evening primrose oil is a natural supplement that comes from a plant, Oenothera biennis. The active ingredient in evening primrose oil is the fatty acid gamma-linolenic acid (GLA). Research has shown that GLA helps prevent weight regain in menopausal women.
Maca
Maca does not directly help you lose weight in your belly. Although it may boost your energy levels and increase your motivation to be physically active. So, it is just the perfect herb for weight loss, especially in menopausal women.
Soy
According to research, women who drank a soy-based shake for a few months had less abdominal fat than those who had a milk-based shake. The soy protein and isoflavones in soy foods can improve your muscle and bone density, as well as reduce your body weight. Certain calcium supplements can also reduce the risk of osteoporosis and other bone density issues in menopausal women.
Flaxseeds
When looking at the best herb for menopause belly fat, flax seeds can either prevent weight loss or lead to weight gain. If you take it before eating, it can make you feel less hungry. At the same time, it may limit how much cholesterol your body absorbs from food.
Ginseng
According to research, ginseng may be effective in preventing obesity and related diseases in obese postmenopausal women. Ginseng includes ginsenoside, a significant bioactive component that helps to activate the AMPK pathway in fat cells, which regulates adipose tissue metabolism.
Valerian
This herb is a flowering plant whose roots are used for different medicinal purposes. Valerian root is an herbal remedy for people going through menopause. It has a record of effectively reducing hot flashes and insomnia in women during this period.
Chasteberry
Chasteberry is well-known for treating menstrual issues, PMS, and menopausal symptoms. It works by increasing progesterone production while decreasing prolactin. Progesterone aids in the metabolism of calories and the maintenance of energy balance in the body.
Other Remedies for Menopause Weight Gain
Beyond using the herbs above for your menopause weight gain, there are home remedies for menopause belly fat in women.
Increased Activity
When you participate in more physical activities during menopause, it will increase fat burn. You don’t necessarily have to sign up for boot camp when you can walk around the block to see some weight management wonders. Exercise can also boost your metabolism and help in burning fat, even while you are resting.
Proper nutrition increases energy levels
Eating a proper diet is a great way to prevent weight gain and improve your energy levels. A low-calorie diet can help you lose weight. However, it is advisable to talk to your doctor about the right meals to manage your body fat during menopause.
Make sleep a priority
Getting good sleep is very important for general health, but did you know it also benefits you during menopause? Poor sleep is usually associated with making poor food choices, like drinking too much alcohol. When you drink too much, you gain more weight, which can worsen your menopausal symptoms.
Choose foods that take longer to digest
Protein-rich and fatty foods like meat and fish can take longer to digest than high-fiber foods like fruits and veggies. Research has shown that a low-glycemic index diet is great for managing weight and blood sugar levels during menopause.
Get friendly with isoflavones
As you make plans for your daily meals, consider adding soy. They contain isoflavones, which can be good for eating menopause symptoms like hot flashes. This benefit is a result of the presence of phytoestrogens that serve as estrogens in the body.
Eat more soluble fiber
Do you know that soluble fiber leads to delayed gastric emptying? In other words, you are most likely to stay fuller for a long time. Foods such as beans, avocados, cruciferous vegetables, nuts, oats, and seeds reduce belly fat by 37%.
Promote protein in your diet
According to research, increasing protein intake in postmenopausal women results in lean body mass, which is connected with improved physical performance. Another study found that mixing foods rich in dietary protein and low in carbohydrates is also most effective in reducing belly fat.
Discuss hormone replacement therapy with your doctor
If your menopause symptoms are making it difficult for you to exercise and eat well, speak to your doctor about menopausal hormone therapy (MHT). This therapy can also reduce the risk of some chronic diseases, including heart disease and type 2 diabetes. It also works to reduce belly fat in women after menopause.
Manage your stress levels
During menopause, different life pressures can make it hard to put your health first. It is for this reason that you need to optimize your health and diet plans to avoid worsening your other menopause symptoms.
Frequently Asked Questions
If you want to lose menopause belly fat, you need to commit to certain lifestyle changes like controlling stress levels, improving sleep quality, and increasing your aerobic activity.
Black cohosh from the root of the black cohosh plant is one of the best and most well-known herbs for menopause belly fat in women.
There are amazing supplements that can help ease your menopause symptoms, including your weight gain. Speak to your doctor about the right choice for you.
