How to Manage Midlife Midriff in the Menopause.
- Nicola Peaty
- Jul 24, 2024
- 3 min read
Updated: Jan 27
Let’s talk midlife midriff! I know it’s one of the most annoying symptoms of the menopause for many women.
You workout.
You watch what you eat.
But the tummy just keeps growing.
WHY???
Well, if there was a simple solution, we would all just do it and be happy. But, you know what, it takes understanding and appreciation. The midlife midriff is just another effect of our hormones changing. Not only the ones declining like oestrogen and progesterone, but the other ones which also are affected as a result of the menopause. For example we have cortisol, insulin and leptin: the stress hormone, the blood sugar regulator and the satiation hormone. They can all be disrupted during the menopause. When one hormone changes, it has a knock on effect to the others. Annoying!
The holy grail is homeostasis which means that everything is balanced and in harmony. This is tough to achieve at the best of times, let alone the peri to post menopausal years, when our hormones are in a constant state of fluctuation. Be honest, do you realistically feel that your body is in balance and harmony right now? If it is, then you deserve a gold medal.
For most of us, it takes a lot of work to optimise our diet, movement, stress management, sleep hygiene etc. Because in truth, that’s what affects your hormones and consequently, your tummy. All those contributing lifestyle factors. So unless you understand and appreciate how this all interlinks, you will not realise the importance of tightening up on your health and wellness. And with no changes, the symptoms like midlife midriff, will continue.
And just as another Billy bonus, in addition to all that, your body is actually trying to make some oestrogen to make up for the loss that used to be made in the ovaries. Unfortunately, it now creates it from belly fat. Can you believe it?! Sounds cruel, but it’s actually doing its job. It’s just not the ideal way most of us would chose.
So where to start? Well my tip is to swap some these 3 Cs!
Calories.
Cardio.
Carbs.
We've been told for years to calorie count. Well how about you concentrate on nutrition now? Your body needs a wide range of good nutrients including lots of fruit and veg, protein, good fats and whole grains. Think colour on a plate, diversity for your gut and nourishing your body as it goes through the hormonal changes. Your body needs sufficient calories to maintain your health and wellness, so it's not a time to skimp and starve yourself. Otherwise, your body will see this as another stressor, and that I'm afraid increases the cortisol which affects belly fat.
Burn baby burn. Another narrative we've been told to push ourselves and burn the calories with intense cardio. Well, how about building not burning? Your body needs strength to help muscles and bones as we lose the oestrogen that has helped them up until now. So hit the weight training. Cardio is still important for heart health and many women love cardio exercise and sports so I'm not saying drop it. Just don't feel you need to push it too much especially if you're suffering from high stress and anxiety which many menopausal women feel. Have a balance and prioritise strength when possible. This will not only help your bones and muscles, but also aid metabolism, tone the tum and help the belly fat.
Finally, women need to watch the carbs in midlife. You're going to be more sensitive to sugars and starches in menopause, which affects the insulin and won't help the midriff. As mentioned above, we need plenty of nutrients, but the main focus should be protein instead of carbs. This is to support the muscles as they weaken by losing oestrogen.
Sure you still need carbs, but switch the balance on your plate so that protein accounts for at least a quarter and reduce the carbs to quarter. The other half can be made up from fibre eg veg and grains. We don't always need lots of bread, potatoes and pasta! Use carbs wisely by adapting how much you eat according to your level of activity to refuel.
If you would like to book a free 10 minute call to see how I can help you with the midlife midriff or any other related symptoms in the menopause, then please contact me at info@nicolapeaty.com
OR
Check out my online programme for women in midlife, Maximise your Menopause. Go to:
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