Performing regular exercises is an excellent way to lose menopause belly fat and improve your overall physical health. Women can start with moderate to vigorous activities and might consider including aerobic exercises such as cycling, running, jogging, swimming, walking, and resistance or strength training.
Menopause Bloating
The decline in Oestrogen causes changes to your gut and how easily ( or not) it can digest your food. Rather than being efficient, now it takes some time to process your food and as a result your tummy often looks bigger at the end of the day.
“Trigger foods” can worsen menopause bloating. Everyone's triggers are different, but the foods you may want to be cautious of are: Foods high in saturated fats, refined sugars, and salt. Carbonated drinks.
Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.
Causes of Bloating During and After Menopause
“Menopause belly” can be attributed partially to hormonal changes, such as drops in levels of estrogen, via shifts in the gut microbiome. The gut microbiome is the community of beneficial bacteria that aids digestion in the intestines.
Overall, YourBiology Gut is a high-quality, evidence-based probiotic supplement that may be especially effective for menopausal bloating. It contains a clinically-backed formula, advanced absorption technology, and a variety of proven ingredients that work together to support gut health and improve overall wellness.
Many women also experience weight gain and frequent bloating. A probiotic for aged women and older adults can address these issues. A probiotic supplement supports healthy digestion in women over 50, maintaining a healthy and diverse gut flora to keep your stomach issues to a minimum.
The hormonal change of menopause increases the likelihood of weight gain in the abdominal area but is not the sole determinant. Weight gain can also be related to aging, lifestyle, and genetic factors. As women age, muscle mass diminishes and body fat increases.
Engage in exercises that focus on the major muscle groups — your arms, legs and core. Try a strength-training exercise like Pilates or hit the gym for a more traditional workout with weights. Regular strength training can help you reduce body fat, strengthen your muscles and burn calories more efficiently.
Bloating is common before and at the start of a period. Lifestyle tips that may help relieve it include exercise and dietary choices, such as eating less salt and more foods containing potassium, such as bananas. Period bloating can be uncomfortable and may negatively affect self-confidence.
Hormonal fluctuations in menopause can cause bloating and your body to reabsorb and retain excess water. You may find that bloating only happens after your meals or that it may have nothing to do with food. Menopause symptoms such as stress and fatigue may contribute to abdominal symptoms like bloating.
Estrogen and progesterone levels decrease significantly during menopause. Emotional and mental changes occur as well. The reduction of female hormones leads to redistribution of body fat, particularly to the abdominal area.
Recent studies show that menopausal women on hormone therapy tend to have less body fat, especially visceral belly fat. Because estrogen affects how your body distributes fat, low estrogen levels can contribute to gaining fat in your belly area.
Contributors to weight gain at menopause include declining oestrogen levels, age-related loss of muscle tissue and lifestyle factors such as diet and lack of exercise. Treatment options include a healthy diet, regular exercise, strength training and menopausal hormone therapy.
When will menopausal weight gain stop? The number on the scale won't keep going up and up. It does stabilize. But in perimenopause and those initial few years after the final menstrual cycle, we see the most pronounced amount of weight gain, which can have serious implications to health and overall wellbeing.
Experiencing bloating during menopause may be caused by high fiber and gas-forming foods. Chewing gum, carbonated beverages, and eating too fast can also contribute to the problem. Including plenty of fiber-rich foods is critical for disease prevention, so continue to incorporate them into your eating pattern.
Commons Indicators for the End of Menopause
Women may find that they are sleeping better and feeling healthier overall as their hormone levels even out. This can also lead to improvements in mood, energy levels, and cognitive function.
On average, women gain 5-8% of their baseline body weight during this time,” she says. For the sake of simple math, this means if you weigh 100 pounds, on average you will gain five pounds in the two years after your final period.
Eat fermented foods. Fermented foods contain probiotics, healthy bacteria that help populate your gut microbiome. Yogurt is a popular choice but be choosy. Many varieties contain a lot of added sugar, which isn't great for your gut microbiome.