Throughout life, the body undergoes many changes, particularly during stages such as menopause, when women experience significant hormonal shifts. One of the health-related changes that may occur is an increase in abdominal fat, where fat accumulates around the belly and waist. But what happens when this fat begins to “shift” toward the abdomen during menopause? And does this have health implications?
The impact of menopausal hormones on fat storage
Menopause, also known as “the cessation of menstruation,” occurs when a woman’s menstrual cycle naturally stops, usually between the ages of 45 and 55. One of the major changes during this stage is a decline in hormone levels, especially estrogen. This decrease affects not only overall bodily functions and health but also the way fat is stored.
Before menopause, women tend to accumulate fat mainly around the hips and thighs, due to estrogen’s protective effects on the body. With the drop in estrogen levels during menopause, fat increasingly shifts toward the abdominal and waist areas. In some cases, this fat doesn’t just accumulate under the skin—it “migrates” into the abdominal cavity and forms visceral fat, which surrounds the internal organs.
Visceral fat: why it matters
Visceral fat is considered the most dangerous type of fat. Unlike subcutaneous fat (which sits just beneath the skin), visceral fat surrounds vital organs such as the liver, heart, and intestines. The buildup of visceral fat during menopause can lead to a range of health issues, including increased risk of heart disease, type 2 diabetes, high blood pressure, and elevated cholesterol. The more visceral fat accumulates, the higher the risk of chronic disease.
גורמים נוספים לתופעה של "נדידת שומן" לבטןIn addition to hormonal changes, there are several other factors that may contribute to the accumulation of belly fat during menopause:
Lack of physical activity
A decline in physical activity—common during menopause—can accelerate abdominal fat buildup. Reduced movement disrupts metabolism and decreases calorie burning.
Poor nutrition
A diet high in processed foods, sugars, and saturated fats can worsen the problem. On the other hand, even small dietary changes, such as increasing the intake of vegetables, fruits, and healthy proteins, can support weight management.
Stress
During menopause, women may experience higher levels of psychological stress. Chronic stress raises cortisol—the stress hormone—which encourages fat storage in the abdominal area.
How to prevent abdominal fat accumulation
Although menopause brings certain physiological changes, there are effective ways to prevent or reduce the health impact of abdominal fat:
- Maintain regular physical activity: Aerobic exercise such as running, walking, or swimming helps manage weight and burn fat. Strength training also boosts muscle mass, which in turn increases metabolism.
- Follow a balanced diet: Focus on foods rich in protein, dietary fiber, vitamins, and minerals, while reducing processed foods, sugary items, and unhealthy fats.
- Reduce stress: Practices such as meditation, yoga, or other relaxation techniques can lower cortisol levels and help minimize belly fat storage.
- Medical monitoring: Regular health check-ups are important, especially if you notice changes in weight or overall health. If there are concerns about visceral fat or related health risks, consult a doctor for guidance.
Conclusion
Menopause is a natural stage in every woman’s life, but it often comes with physiological changes that include abdominal fat accumulation—particularly visceral fat. This process is linked mainly to hormonal changes, but also to factors such as diet, physical activity, and stress. Addressing these factors through a healthy lifestyle—including balanced nutrition, exercise, and stress reduction—can help manage the effects.
Important note: This content is not written by a medical professional and does not replace medical advice. Always consult with a healthcare provider before making significant lifestyle or dietary changes.