Hi again!
I wanted to talk about something that’s been bothering many of us—menopausal belly. You know what I’m talking about: that stubborn, annoying weight that seems to settle right around the middle, no matter how much you watch what you eat or exercise. It’s like our bodies have decided, “Yes, it’s time for a midsection makeover, and no, you don’t get a say!”
But why does this happen? During menopause, our oestrogen levels drop and cortisol can increase – and this hormonal shift is like an open invitation for fat to relocate. And guess where it decides to settle? – around our waists! So instead of being evenly spread across our hips and thighs, it’s now hanging out in our midsection. In fact, postmenopausal women carry 15% to 20% of their body fat in the belly area, compared to just 5% to 8% before menopause.
And as if that’s not enough, the decrease in hormones also leads to a loss of muscle tone. Now, when our muscles weaken, fat takes its place, particularly around the midsection. So, it’s not just about what we see on the outside; this change is happening internally, too.
But here’s the good news—we can take steps to manage this. A big part of that is paying attention to what we eat. So, here’s six foods that you might want to avoid to keep your hormones balanced, your weight in check, and your overall well-being intact.
1. Sugary Treats
We all love a sweet treat now and then, but during menopause, it’s best to keep them to a minimum. Foods high in sugar cause a spike in insulin levels, which can lead to increased fat storage, particularly in the belly area. Plus, sugar can mess with your hormones, leading to mood swings and energy crashes—something we definitely don’t need more of during menopause!
2. Refined Carbohydrates
White bread, pasta, and pastries might be comfort foods, but they’re not comforting to our waistlines. These refined carbs are quickly broken down into sugar in the body, causing insulin spikes and, you guessed it, more belly fat. They also contribute to inflammation, which can exacerbate symptoms like joint pain and fatigue. Instead, try swapping them out for whole grains like brown rice, quinoa, or whole-wheat bread, which have a gentler effect on blood sugar levels.
3. Alcohol
Now, I’m not saying you need to give up your evening glass of wine entirely, but moderation is key. Alcohol can interfere with the balance of hormones like oestrogen and progesterone, which can worsen menopausal symptoms. It’s also full of empty calories, which can lead to weight gain, particularly around the belly. So, maybe consider cutting back or opting for a spritzer instead.
4. Processed Foods
Processed foods are often loaded with unhealthy fats, sodium, and additives that can wreak havoc on your hormones. They’re also usually low in nutrients and high in calories, making them a quick ticket to weight gain. Plus, the high salt content in these foods can lead to bloating and water retention—definitely not what we want when we’re already feeling puffy!
5. Caffeine
For many of us, that morning cup of coffee is non-negotiable, but too much caffeine can be problematic during menopause. It can increase anxiety, disrupt sleep, and even trigger hot flashes. If you’re finding it hard to sleep or you’re more jittery than usual, it might be worth cutting back on the caffeine. Try switching to herbal teas or decaf options to see if it makes a difference.
6. Spicy Foods
I know—spicy foods add flavour and excitement to meals, but they can also trigger hot flashes and night sweats. The capsaicin in spicy foods raises your body temperature, which can be especially uncomfortable during menopause when our internal thermostats are already a bit out of whack. If you’re prone to hot flashes, it might be best to keep the spice to a minimum.
Final Thoughts
Navigating menopause is no easy feat, but being mindful of what we eat can make a world of difference. By avoiding these six foods, you’ll be giving your body the best chance to maintain hormonal balance and keep that pesky belly fat at bay. It’s all about making choices that support our changing bodies, and sometimes that means saying no to things that used to be staples in our diet.
If you’d like any more information about the foods to avoid – or even better – that foods that you can eat to help balance hormones and keep menopausal belly fat to a minimum – reach out – I’d be more than happy to help and let you know the food plans that I follow.
Take care, and until next time!