It is undeniable that menopause has taken the role of a biological milestone in the life of every woman. And we tend to associate it with a series of physical changes, including weight gain and the accumulation of abdominal fat. This reality generates a recurring question: is that true? Is it not possible to maintain a flat abdomen during menopause?
Well, the answer, according to experts, is a “not true”, although “nuanced”. As explained by Capenergy, a brand of aesthetic medical devices, although the hormonal change of menopause predisposes to an increase in abdominal fat, with a strategy that combines healthy lifestyle habits and advanced beauty treatments, it is possible to mitigate these effects and achieve a flat stomach, or at least, a significant improvement in the silhouette.
© Getty ImagesWhat changes in our body when menopause arrives?
Menopause is a period of significant hormonal changes that affect, among other things, to metabolism. The decrease in estrogen and progesterone causes a redistribution of body fat: while it decreases in the buttocks and hips, it is concentrated in the abdominal area. This phenomenon, which affects 75% of women, is in addition to the natural decline of muscle tissue and the increase in fatty tissue with age. The result is an increase in weight, on average between 5 and 10 kilos, which accumulates mainly in the belly, flanks and stomach.
The change in fat distribution is not just an aesthetic problem. Visceral fat, accumulated in the abdomen, is associated with health problems, such as increased risk of metabolic syndrome, type 2 diabetes, heart disease and high cholesterol. Therefore, addressing this change requires a commitment, not only aesthetic, but also health.
© Getty ImagesWhat can we change in our lifestyle?
Think of the changes as a new positive path towards balance and a healthier way of living (and not as a tough and sad challenge due to the new situation). Thus, experts agree on several points that, without a doubt, will only bring you benefits.
- Increase protein consumption
The decrease in muscle mass during menopause requires a greater high-quality protein intake (eggs, fish, legumes and lean meats). This helps counteract muscle loss and promote fat elimination.
- Eat foods rich in phytoestrogens
These plant compounds, present in flax seeds, pumpkin seeds, whole grains and certain fruits, can help mitigate the effects of decreased estrogen and improve symptoms such as hot flashes.
- Incorporate strength exercise
Strength training, using weights or elastic bands, helps combat muscle loss, increasing basal metabolism and calorie burning. With just 15 minutes a day you can make a significant difference.
© Getty Images- Learn to manage stress well
And there is one main reason for this: the production of cortisol. Stress increases it and it is a hormone that favors the accumulation of abdominal fat. Relaxation techniques such as meditation and yoga are beneficial for reducing stress and improving mental and physical health.
Including healthy fats in your diet, especially the omega-3 fatty acid DHA (found in supplements), helps fight inflammation and improve cardiovascular health.
- Choose carbohydrates wisely
Reducing the consumption of refined sugars and processed carbohydrates helps control insulin levels and maintain an efficient metabolism.
© Getty ImagesWhat professional treatments can help?
Treatments for a flatter abdomenmany. When menopause arrives, some, like the radio frequency They are useful to stimulate the production of new collagen, improve the tension and firmness of the skin, reduce abdominal perimeter and subcutaneous visceral fat or improve the appearance of the skin in general. The same happens with draining or remodeling massages, some with immediate effect.