As a woman ages she may notice an increase in abdominal fat. Belly fat may accumulate at a faster pace after a woman reaches menopause, according to the Mayo Clinic. Apart from the displeasing aesthetic effects, fat that settles into the stomach can be unhealthy. Excess abdominal fat can make you more prone to diabetes, cardiovascular disease and certain forms of cancer. Exercise, diet and changes in lifestyle can help women guard against menopausal stomach.
Considerations
Age brings with it the slowing of your metabolism. According to The Mayo Clinic, this causes a gradual increase in body fat that tends to be more problematic in women than men. In addition, there is typically a distribution of body fat once a woman reaches menopause. Fat tends to congregate in your abdomen rather than in your hips, arms and legs.
Genetics
A sluggish metabolism combined with a decrease in physical activity that may naturally take place as a woman ages may not be the only factors to blame for an increase in abdominal fat after menopause. Genetics may also play a role. A woman may simply inherit a tendency to gain weight around the middle, according to the Mayo Clinic.
Hormones
Hormones may influence the amount of abdominal fat after menopause. A drop in estrogen levels may change the way in which your body breaks down and stores fat, according to the National Institutes of Health. This can result in an increase in belly fat.
Health Concerns
The hidden or visceral fat that sits deep within your abdomen can pose a number of health risks. The Mayo Clinic says visceral fat is associated with medical conditions such as diabetes, cardiovascular disease and breast cancer.
Physical Activity
The most effective way to lose unwanted abdominal fat after menopause is by getting at least 30 minutes of moderate exercise every day, according to the Mayo Clinic. Examples of aerobic activity include brisk walking, bicycling, swimming and tennis. Talk to your doctor before you begin an exercise program. Harvard Health Publications says lifting weights may also help trim abdominal fat.
Abdominal Exercises
Abdominal exercises may also help decrease the amount of belly fat. An exercise recommended by The Mayo Clinic consists of getting down on your hands and knees and allowing your stomach to hang down as you take a deep breath. Breath out and gently draw your bellybutton inward and upward toward your spine. Hold this position for 10 seconds then rest for 10 seconds. Repeat this exercise 10 times.
Nutrition
You may be able to help lose belly fat after menopause by eating a nutritious diet. Harvard Health Publications recommends replacing simple carbohydrates like refined pasta and white bread with whole grains, fruits and vegetables and proteins such as chicken breast, salmon and low-fat cheese. Remember to watch your portion sizes.
