You may have noticed that as you near closer to menopause, or even if you’re in the midst of menopausal transition, the parts of your body carrying weight seem to be changing. It may be that your belly is storing more fat whereas it used to be that you carried it in your hips or your bum. We know that as our hormones change in and leading up to menopause, for example, estrogen, our fat storage patterns change.
Unlike other fat in our body, abdominal fat is biochemically different than fat stored in other areas. This is important because the biochemical difference in abdominal fat is that it is linked to insulin resistance, impaired glucose control, and overall higher risk of certain cancers (including breast cancer). As I’ll explain in the following section, abdominal fat and cytokines are the key culprits to many of the changes we experience during this time.
Insulin resistance is important to be aware of and worth explaining here. Abdominal fat, as I mentioned above, is biochemically different than other fat in our bodies. Abdominal fat secretes pro-inflammatory protein called cytokines which interfere with the signals our body needs to manage insulin. Insulin signalling is central to our body understanding when it needs or doesn’t need to produce more insulin to manage blood sugar levels. Insulin itself is the brains behind the metabolism machine. So when we let that machine fall apart, we start to put on weight.
Don’t fret though, there are a number of ways we can work to combat both insulin resistance and the accumulation of belly fat. Changes we can consider incorporating into our diet include consideration of refined carbohydrates which require greater insulin responses and therefore may be more likely to put the metabolism machine out of its proper rhythm. Removing foods that may contribute to insulin resistance is one important way to be proactive about weight gain, and especially a gain in abdominal weight.
Insulin sensitivity has also been shown to improve with a reduction in sedentary behaviour. Moving more, and in a variety of different formats, is a great way to both reduce abdominal fat and build muscle. But moving more must be combined with getting really good quality sleep. Studies show that there is indeed a link between lack of sleep and the accumulation of belly fat. Similarly, studies have shown a link between good quality sleep and improvements in insulin sensitivity.
But what about strength? Muscle loss is one of the key features of aging for women. Although there is no direct medical link between menopause and muscle loss, the two seem to coincide at around the same time in our lives. Osteoporosis and other degenerative bone-related diseases can be offset by increasing how much attention we pay to the muscles we have. Strength training is not only about lifting heavy and getting bulging biceps. Resistance and strength training are both extremely effective at reducing loss of muscle, and as importantly, increasing bone density. Both are effective tools to improve quality of life at this very critical time in our lives.
The more powerful we are, the stronger we are, the better our chances of weathering the storm of menopause, and regardless of where you are in your life’s cycle, you can start preparing your body to age with grace.
References
Shen W et al. Sexual dimorphism of adipose tissue distribution across the lifespan: a cross-sectional whole-body magnetic resonance imaging study. Nutr Metab (Lond). 2009;6:17.
Hale GE et al. Hormonal changes and biomarkers in late reproductive age, menopausal transition and menopause. Best Pract Res Clin Obstet Gynaecol. 2009;23(1):7-23.
Lovejoy JC et al. Increased visceral fat and decreased energy expenditure during the menopausal transition. Int J Obes (Lond). 2008;32(6):949-958.
Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305.
Chaput JP et al. Change in sleep duration and visceral fat accumulation over 6 years in adults. Obesity (Silver Spring). 2014;22(5):E9-12.
Mishra, N., & VN Mishra, D. (2011). Exercise beyond menopause: Dos and Don’ts. Journal of mid-life health, 2(2), 51.
Leite, R. D., Prestes, J., Pereira, G. B., Shiguemoto, G. E., & Perez, S. E. A. (2010). Menopause: highlighting the effects of resistance training. International journal of sports medicine, 31(11), 761-767.
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