Reviewed by Dr. Kenton Bruice, MD
Reading time: 4 minutes
Menopause is a natural stage of life that brings about numerous changes in a woman’s body. One of the most common concerns during this transition is known as “menopause belly,” characterized by the accumulation of abdominal fat. This can be distressing for many women, impacting both physical appearance and overall health.
In this blog, Dr. Bruice explains why women gain weight in perimenopause and menopause and how BHRT can help combat menopause weight gain and other symptoms associated with menopause.
Table of Contents
What is Menopause Belly?
Menopause belly refers to the increase in belly fat experienced by many women during the menopause transition. As hormone levels fluctuate, particularly estrogen levels, the body begins to undergo significant changes in body composition.
Menopausal women may notice a shift in fat distribution, leading to increased abdominal weight gain, which can pose health risks such as cardiovascular disease and insulin resistance.
Causes of Menopause Belly
The causes of menopause belly can be attributed to several factors:
- Hormonal changes: Lower estrogen levels can lead to an increase in body fat, particularly around the abdomen.
- Age: As women age, their muscle mass decreases, leading to a lower metabolic rate.
- Stress hormones: Increased cortisol (the stress hormone) can contribute to weight gain, especially in the belly area.
- Lifestyle factors: Sedentary lifestyles, lack of regular exercise, and poor dietary habits can exacerbate weight gain during menopause.
Combatting Menopause Belly with BHRT
Bioidentical hormone replacement therapy (BHRT) is an effective solution for managing menopause symptoms, including menopause belly. By restoring hormone levels to their optimal range, BHRT can help women achieve a healthier body composition and alleviate many menopause-related concerns.
Health Benefits of BHRT
- Restores balance to hormone levels, reducing symptoms like hot flashes and vaginal dryness.
- Aids in maintaining lean muscle mass which is essential for metabolism.
- Supports healthy weight management and combats abdominal fat.
Tips for Managing Menopause Belly
Of course, BHRT is only half of the equation when it comes to managing menopause belly. Here are some tips for maintaining a healthy weight during menopause:
- Incorporate strength training into your exercise routine to maintain muscle mass.
- Increase intake of nutrient-dense foods such as fruits, vegetables, and lean protein sources.
- Minimize consumption of processed and high-sugar foods.
- Practice stress-management techniques like yoga or meditation.
We have several articles in our blog about menopause weight gain. Check out the following articles for more information:
Hormones & Metabolism: How BHRT Can Help With Weight Loss
Optimize Your Metabolism With BHRT and Peptide Therapy
The Menopause Diet: 5-Day Diet Plan to Lose Weight
An Exercise Routine for Success
According to research, perimenopause is the best time to start or adapt training to prevent unwanted changes in body composition leading up to menopause and during menopause.
Strength training and HIIT training are particularly effective in managing menopause weight gain. These exercises help build muscle and boost metabolism, leading to increased fat burning and better body composition.
Your weekly workouts should include strength training exercises, such as squats, lunges, and push-ups. HIIT workouts should alternate between high-intensity bursts of activity and short rest periods. Consulting with a personal trainer can be helpful in developing an exercise routine tailored to your individual needs and goals.
Eat Your Way to a Healthier Menopause
In addition to regular exercise, a healthy and balanced diet is crucial for managing menopause belly. Here are some tips for eating well during menopause:
- Prioritize protein!
- Focus on nutrient-dense foods such as lean proteins, fruits, vegetables, and whole grains.
- Limit processed and sugary foods that can contribute to weight gain.
- Incorporate healthy fats like avocados, nuts, and olive oil into your diet.
- Stay hydrated by drinking plenty of water throughout the day.
- Take a creatine supplement. More and more research is showing that creatine can help women in all stages of life maintain muscle mass and improve cognitive function.
Partner with Dr.Bruice for Optimal Menopause Health
If you are struggling with menopause belly, weight gain and other symptoms, BHRT may be the solution for you. Dr.Bruice offers personalized BHRT treatment plans to help women achieve optimal health during menopause.
Patient Testimonials
“Dr. Bruice is a very good doctor. He is reasonable, level-headed, analytical & methodological with respect to his approach in the feminine-fluctuating hormone cycle. His knowledge of the women’s follicular, luteal and even the ‘menses’ phase are essential to a complete, balanced and healthy lifestyle.”
“Dr. Bruice is extremely knowledgeable, personable, timely (both with in person appointments and in response to emails), and is highly professional. I am grateful to be working with him on bettering my hormonal health.”
“Dr. Bruice is truly expert in supporting hormonal health. He also has great listening skills so I feel very confident about my care! I feel so much better with his care.”
You don’t have to suffer through menopause! If you are struggling with perimenopause or menopause symptoms, there is help available. Book an appointment at our Denver or Aspen location and take control of your hormone health.
For our Denver location, call (303) 957-6686. For our Aspen location, call (970) 925-6655. For our St. Louis location, call (314) 222-7567. We look forward to helping you achieve optimal health during menopause!