Changes in body shape, particularly an increase in abdominal fat or redistribution of fat to different areas of the body, can be frustrating for many women during menopause.
As women transition through this life stage, hormonal changes, specifically declining estrogen levels, play a significant role in altering body composition
Estrogen plays a crucial role in regulating fat distribution in the body. Before menopause, estrogen helps maintain a more even distribution of fat, typically storing it in the hips, thighs, and breasts. However, as estrogen levels decline during menopause, fat tends to be redistributed to the abdominal area, resulting in a more apple-shaped body.
The hormonal imbalances during menopause can also affect how the body processes and stores fat. The decrease in estrogen may lead to a decrease in the body’s ability to use fat as a source of energy, resulting in more fat being stored. Additionally, age-related factors, such as a decrease in metabolism and muscle mass, can contribute to changes in body shape during menopause.
Engaging in regular physical activity, such as aerobic exercises and strength training, can help burn calories, maintain muscle mass, and support a healthy body composition.
Adopting a balanced and nutritious diet that includes a variety of whole foods, lean proteins, fruits, vegetables, and whole grains can support overall health and body composition.
Incorporating strength training exercises into your routine can help maintain muscle mass and boost metabolism, which can aid in managing body weight and shape.
Being mindful of portion sizes and eating in response to hunger and fullness cues can help prevent overeating and unnecessary weight gain.
High stress levels can contribute to weight gain and body shape changes. Practicing stress-reducing techniques such as meditation, deep breathing, or yoga can be beneficial.
For women experiencing significant body shape changes or other menopause symptoms, bioidentical hormone replacement therapy (BHRT) may be an option. BHRT can help rebalance hormone levels and potentially address body composition concerns.
Click here to learn more about your options with the Healthy Hormone Club
