Understanding Abdominal Fat and Weight Gain in Menopausal Women.

As women approach menopause, noticeable weight gain becomes a common occurrence. Particularly, the increase in abdominal fat is a very common phenomenon. Let's explore the causes and coping mechanisms.

 

Menopause and Female Hormones

Entering menopause, women experience a decrease in the secretion of female hormones such as estrogen and progesterone. Menopause typically begins around the ages of 45 to 55, leading to a decline in ovarian function and a rapid decrease in the secretion of these hormones. Estrogen suppresses the accumulation of visceral fat in the abdomen, so when its levels decrease, fat easily accumulates in the abdomen, resulting in increased abdominal fat. To reduce this abdominal fat caused by hormonal changes, hormone replacement therapy for women can be helpful. This therapy involves supplementing estrogen or progesterone orally or through patches to compensate for the deficiency of these hormones.

 

The increase in abdominal fat during menopause occurs due to several factors.

 

Carbohydrate Intake and Serotonin

As menopause approaches, the secretion of serotonin, known as the happiness hormone, decreases. This makes the body more vulnerable to stress, and our bodies develop an increased craving for simple carbohydrates. Consuming carbohydrates such as white rice, noodles, and bread leads to a rapid increase in serotonin secretion. However, excessive intake of carbohydrates like this can promote abdominal fat gain. To prevent this, it's beneficial to supplement serotonin through other means. Exposure to sufficient sunlight in the morning, along with consuming foods like eggs, fish, cheese, beans, and nuts, can help boost serotonin secretion. Additionally, laughing frequently also helps stimulate serotonin secretion.

 

Decreased Energy Expenditure

A decrease in energy expenditure is also one of the reasons for increased abdominal fat during menopause. Basal metabolic rate typically reaches its peak in the early 20s and decreases by about 2% every 10 years thereafter. Furthermore, when menopause occurs, energy expenditure decreases significantly. Before menopause, energy expenditure increases during the ovulation process, and even during menstruation due to blood loss, energy expenditure increases. However, after menopause, this energy expenditure decreases, so maintaining the same eating habits as before leads to easy weight gain. Therefore, to maintain weight and reduce abdominal fat during menopause, aerobic exercise at least three times a week and strength training at least twice a week are essential.

 

The increase in abdominal fat during menopause occurs due to several factors. Decreased female hormones, excessive carbohydrate intake, and decreased energy expenditure are among the main causes. Coping with these changes requires adopting healthy eating habits and regular exercise. Additionally, consulting with a doctor to consider hormone replacement therapy as needed can also be a good option.