We've always been led to believe exercise is an hour at the gym at least 3 times a week, running, weight lifting, cardio, high intensity workouts etc

That we've got to max out to burn off those calories

Nothing could be further from the truth if your goal is to lose weight and belly fat and look and feel better during your menopause and beyond

It turns out that the hormone cortisol is responsible for our increased weight and in particular belly fat

Let's look at why that is and put it into perspective for you

The truth is that our hormones are changing throughout our menopause journey and they can affect how our body burns and stores fat

Oestrogen levels fluctuate in the perimenopause which can impact you in several different ways.

As our bodies start to notice a decline in oestrogen from our ovaries, it can try and obtain it from different sources. Fat cells produce a weak type of estrogen. You can therefore start to develop cravings for carbohydrate rich and sugary foods which will then turn into abdominal fat in a bid to increase oestrogen levels in our body. Because of this, some women start to develop a “spare tyre” around their middle 

Stress and insulin resistance is also supported by oestrogen and can be impacted by menopause. An increase in cortisol (your stress hormone) causes the body to release glucose for energy. If this energy is not used it is laid down as fat 😰

Oestrogen deficiency during perimenopause and menopause can also disrupt sleep patterns. This can as we know be due to hot flushes and night sweats as well as disruption to melatonin (your sleep hormone) and cortisol. Poor sleep can affect your mood as well as increase food cravings and lead to weight gain

It is important to take a holistic approach to maintaining a healthy weight. Including good nutrition, exercise, stress management and prioritising sleep as well as social connection and purpose.

For many women hormone replacement therapy (HRT) can play an important part in this holistic approach.

By replacing the hormones that have declined through your perimenopause and menopause it can help you to feel better and allow you to address these lifestyle issues.

If like me you can't or don't want to take HRT then there are natural solutions which can help you address these declining hormones

It's also important to handle our stress as this is what triggers the storage of belly fat due to raised cortisol levels  

I'll leave you the information at the end of this article

What Is Cortisol?

Cortisol is a hormone produced by the adrenal gland when the body is under stress. It is naturally higher in the morning and tapers down as the day goes on. When the body remains under constant stress, cortisol levels remain high regardless of the time of day. This chronic stress can cause excess fat storage deep in the abdomen (visceral fat).

Deep abdominal fat has greater blood flow and four times more cortisol receptors. That’s why when there is too much cortisol in your body, it goes right to your belly

And studies indicate that cortisol levels rise slightly with age!

Getting Rid of Cortisol Belly Fat & Understanding the Role of Stress in Weight Gain

Cortisol belly as we have now come to know it refers to the accumulation of belly fat caused by chronic exposure to high levels of cortisol. Cortisol, also known as the stress hormone, plays an important role in helping your body respond to stress, reduce inflammation, and regulate blood pressure, blood sugar, and metabolism

For some people, high levels of cortisol can lead to overeating and weight gain—particularly in the abdominal area hence it's name - cortisol belly

Cortisol as you've just found out above is a hormone produced in the adrenal glands (above your kidneys). Among its many functions, cortisol helps regulate your metabolism and your body's response to stress

When your cortisol production is repeatedly elevated for a prolonged period of time, this can cause many health effects. Weight gain, particularly in the belly area, can be one of the effects so we need to reduce it!

There are of course medical conditions the cause high levels of cortisol and you should consult your medical professional if you are at all worried

If your cortisol levels are elevated due to chronic stress, it's important to find ways to manage your stress

This is what I had to do and why I am sharing what I know with you

Firstly you can focus on becoming stress-resistant - daily exercise and walking for instance will help

Practice stress-reduction techniques such as yoga, tai chi or some kind of meditation technique

Get enough sleep. Poor sleep increases stress, reduces immunity, and makes it more likely that you’ll be overweight - never realised that until I began my journey to find ways to lose my menopause belly fat.

Try natural supplementations that help reduce stress, improve mood and help you have a good night's sleep. I found a natural drink I take every day called Happy Juice and highly recommend it

If you focus on the important things like apropriate exercise, diet and reducing stress then you will get control of your cortisol levels and be able to start on reducing that belly fat 😄

Resources 

All of the supplements I recommend are natural, vegan free and do not contain artificial anything

For Reducing Stress : Happy Juice

Free Booklet 😄Happy Hormones, 😄Happy Menobelly, 😄Happy Menopause : UK

Free Booklet 😄Happy Hormones, 😄Happy Menobelly, 😄Happy Menopause : USA & Canada

If you want to find out more about why a bulging belly poses health risks then take a read of this article I wrote in response to a group of women talking about how proud they were of their oversize bodies.  I truly believe that we should all be able to be proud of how we look regardless of size but when someone's health is at risk then it's a different matter.

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