Menopause Muffin Top? Here’s What to Do About It

Stuck in the Middle with Menopause Belly

For a chosen few over age 45, the ability to keep a svelte figure before, during, and after menopause seems effortless. But for the rest of us, our menopausal years typically usher in a growing girth that won’t go away, in spite of diet and exercise. If you’re seeing a muffin top and letting out your belt a notch or three, here’s why and what you can do about it.

“Waisting” away? Nope.

Pants fit tighter, belts need to be let out, and your diet hasn’t changed in years. What’s going on? The waistline of a woman in menopause is where fat seems to accumulate with ease. Both subcutaneous (fat just below the skin surface) and visceral (deep within and around the organs) abdominal fat increase during menopause.1-3 This is due to shifts in your hormones that change your fat storage patterns.

A season of change

Understanding which hormones are changing as you go through menopause can help you know the how and why of that muffin top, as well as how to effectively manage it.

Estrogen

The process of perimenopause—the time between fertility and menopause—is like a road with ups and downs that includes loss of estrogen and, surprisingly, estrogen dominance. It is estrogen dominance that has been clinically shown to increase abdominal fat.2,3 What is estrogen dominance exactly? It is when estrogen, while reduced during perimenopause, is disproportionally higher than the other female hormone, progesterone.4,5 This imbalance can cause estrogen to run wild and, along with local estrogen production that comes from fat cells, dominate the hormone kingdom.6

Cortisol

Cortisol is the “fight or flight” hormone that is triggered during times of perceived danger or threat.7This important hormone is partly regulated by—you guessed it—estrogen. And when estrogen declines during menopause, it can cause a rise in cortisol and throw your metabolism off track.1,8,9

Insulin

An accumulation of abdominal fat cells is linked to insulin resistance,10 which is when the body’s response to insulin is lost. This creates a cycle where the body increases insulin production in order to manage blood glucose levels. And because insulin is considered a gatekeeper for metabolism, it can create a cycle of weight and abdominal fat gain. Additionally, insulin can lower production of sex hormone binding globulin (which binds estrogen and other sex hormones together and carries them through the blood), which is linked to visceral fat and insulin resistance in menopausal women.11,12

Leptin

Leptin is the hormone that signals you’re full.13 And elevated insulin levels usually result in elevated leptin. While this sounds like a good thing, it can lead to dysfunction of the leptin receptors (leptin resistance) that signal the brain to stop eating.14 High intake of refined carbohydrates has been linked with the development of leptin resistance.15

Thyroid

Thyroid hormones can become unbalanced with age and affect the regulation of your metabolism (including how quickly you burn calories). An underactive thyroid can lead to symptoms of weakness, fatigue, and weight gain.16

What can you do about menopause belly?

Now that you know about all these stakeholders in your expanding waistline, you can take action to keep them at bay. Your usual diet and exercise routine may not be enough to accomplish this, so you must think “outside the belly” to make effective changes that last. And remember that this is about more than your figure—it’s for your overall health.

Stop eating muffins

If you want to diminish the muffin top, consider the muffins (and other refined carbohydrates) you’re eating. High intake of refined carbs is linked to greater insulin production and spikes in glucose. Also look for inflammatory foods that can contribute to insulin resistance.17 This may include foods that contain gluten, or grains in general, as well as dairy products; you may also consider eliminating alcohol. Consume antioxidant-rich foods instead.

You may also consider implementing an intermittent fasting program, where food is eaten within a limited set of hours. Intermittent fasting has been shown to reduce body weight and abdominal fat,18as well as improve insulin sensitivity even if there is no weight loss.19

Move the muffin!

It’s easy to sit all day, especially during the work week. However, living a sedentary lifestyle that sees you from desk jockey by day to couch potato at night makes you more prone to gaining body fat.20Menopausal women may consider high-intensity interval training (HIIT) to effectively reduce abdominal and visceral fat, as well as improve insulin sensitivity and build muscle.21,22 Additionally, yoga is recommended for menopausal women as a way to reduce menopausal symptoms.23

Give the muffin a break

Sleep is an often overlooked factor when it comes to belly fat. Studies have shown a link between how long you sleep and the risk of obesity and fat around the middle.24 Not getting enough sleep can lead to changes in leptin or other hormones related to satiety, increased feelings of hunger, making poor food choices, reduced physical activity, and insulin resistance.24

Whittle your middle

You can reduce your menopause belly. Start by talking with your healthcare practitioner about the best steps for you. And remember to be kind to yourself at this time—your body is changing, and it just needs your help to keep things in good shape.

This information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues.

References:

1. Yamatani H et al. Menopause. 2013;20(4):437-442.
2. Shen W et al. Nutr Metab (Lond). 2009;6:17.
3. Lovejoy JC et al. Int J Obes (Lond). 2008;32(6):949-958.
4. Hale GE et al. Best Pract Res Clin Obstet Gynaecol. 2009;23(1):7-23.
5. Hale GE et al. J Clin Endocrinol Metab. 2007;92(8):3060-3067.
6. McTernan PG et al. J Clin Endocrinol Metab. 2002;87(3):1327-1336.
7. Ranabir S et al. Indian J Endocrinol Metab. 2011; 15(1): 18–22.
8. Li S et al Gynecol Endocrinol. 2011;27(10):794-799.
9. Andersson T et al. PLoS One. 2009;4(12):e8475.
10. Castro AV et al. Arq Bras Endocrinol Metabol. 2014;58(6):600-609.
11. Davis SR et al. Clin Endocrinol (Oxf). 2012;77(4):541-547.
12. Janssen I et al. Obesity (Silver Spring). 2010;18(3):604-610.
13. Klok MD et al. Obes Rev. 2007;8(1):21-34.
14. Engin A. Adv Exp Med Biol. 2017;960:381-397.
15. Harris RBS. Appetite. 2018;132:114-121.
16. Diamanti-Kandarakis E et al. Eur J Endocrinol. 2017;176(6):R283-R308.
17. Caputo T et al. FEBS Lett. 2017;591(19):3061-3088.
18. Gabel K et al.  Nutr Healthy Aging. 2018;4(4):345-353.
19. Sutton EF et al. Cell Metab. 2018;27(6):1212-1221.e3.
20. Levine JA. Diabetologia. 2015;58(8):1751-1758.
21. Boutcher SH. J Obes. 2011;2011:868305.
22. Maillard F et al. Sports Med. 2018;48(2):269-288.
23. Cramer H et al. Maturitas. 2018;109:13-25.
24. Koren D et al.  Diabetes Metab Syndr Obes. 2016;9:281-310.

How Can Gut Bacteria Affect Weight Maintenance?

Are you struggling to maintain a healthy weight?

If so, you may want to check in with your gut. Research has shown that our gut bacteria—specifically, the wrong kind of gut bacteria, or lack of microbial diversity—can hinder weight management.1

This post offers a brief overview of the gut and explains how you can improve your gut microbiome and support better weight management.

Gut health: an overview

Our intestines, or gut, are key to our digestive system and have been linked to many other aspects of our health, affecting everything from our cognitive wellbeing to our skin health and potentially our ability to lose weight.2

Our gut hosts 100 trillion microbes at any given time, and the majority of these microflora are good for us. That said, not all microbes provide the same health benefits.2

This is because we each have a unique composition of microbiota in our gut microbiome—consisting of various strains of bacteria, viruses, and protozoa (a group of single-celled microorganisms)—some of which have been shown to influence our weight and overall health. If our microbiota become less diverse, or if the amount of specific, beneficial microbes in the gut shifts, it may affect our health in various ways.2

What factors influence the gut microbiome?

Our gut breaks down the food we eat into small particles. The smallest particles are absorbed into the blood, while the rest are eliminated from the body.3

The process of digestion that takes place in the intestines is where the impact of gut bacteria is the most significant. While the majority of these bacteria help to break down food and nutrients in the gut, some are better-equipped to facilitate digestion, and potentially help with weight management, than others.3

Put simply: If the gut has higher levels of certain types of bacteria, this could be a reason why it’s more difficult to lose weight.

Some factors that can disrupt the gut microbiome and affect weight management include:4

• Poor diet

Fiber fuels healthy bacteria, while sugar promotes unwanted types of bacterial strains, parasites, and yeast. Research has shown a fibrous, low-sugar diet is better for gut health.4

• Sedentary lifestyle

If you don’t get much exercise, you may want to rethink your approach. Lack of physical activity may reduce gut bacterial diversity and potentially make you more susceptible to weight gain.5

• Stress

Even the most relaxed people experience stress from time to time. Chronic stress is much more serious, however, as it can disrupt the gut microbiome, reducing the numbers of beneficial bacteria for weight management as well as affecting overall health.

Strategies to improve gut health and promote weight loss

Results from a study published in the Mayo Clinic Proceedings reveals that even with a strict diet and exercise program, specific activities of the gut bacteria can disrupt the microbiome and make weight loss difficult.6

This is important because currently, more than two-thirds of American adults are either overweight or at risk of being overweight.7

Healthy weight loss and management are crucial to overall health—and this is where understanding research on probiotic strains is valuable.8

In addition to a nutritious diet and regular exercise, certain strains may improve gut function. Clinical studies have shown that strains, such as Bifidobacterium lactis B420, support body weight regulation and have been shown to help control body weight and body fat.8

While certain probiotic strains may be ideal for weight management, along with a comprehensive wellness regimen, they are not a substitute for a healthful diet and active lifestyle. Please speak to your healthcare practitioner before changing your diet. 

For more information on nutrition and gut health, please visit the Metagenics blog.

References:

1. Muñiz Pedrogo DAet al. Gut Microbial Carbohydrate Metabolism Hinders Weight Loss in Overweight Adults Undergoing Lifestyle Intervention With a Volumetric Diet. Mayo Clinic Proceedings. 2018;93(8):1104-1110.
2. Hurley AK. The Garden in Your Gut. https://www.johnshopkinshealthreview.com/issues/fall-winter-2015/articles/the-garden-in-your-gut. Johns Hopkins Health Review. Accessed May 27, 2019.
3. Komaroff AL. Do gut bacteria inhibit weight loss? https://www.health.harvard.edu/staying-healthy/do-gut-bacteria-inhibit-weight-loss. Harvard Health Letter. Accessed May 27, 2019.
4. University of Colorado Boulder. Gut Check: Exploring Your Microbiome. https://www.medicalnewstoday.com/articles/318441.php. Accessed May 27, 2019.
5. University of Colorado Boulder. Gut Check: Exploring Your Microbiome. https://www.medicalnewstoday.com/articles/318441.php. Accessed May 27, 2019.
6. Dangor J. Makeup of an individual’s gut bacteria may play role in weight loss, study suggests. https://newsnetwork.mayoclinic.org/discussion/makeup-of-an-individuals-gut-bacteria-may-play-role-in-weight-loss-mayo-study-suggests/. Mayo Clinic News Network. Accessed May 27, 2019.
7. National Institute of Diabetes and Digestive and Kidney Diseases. Overweight and Obesity Statistics. https://www.niddk.nih.gov/health-information/health-statistics/Documents/stat904z.pdf. Accessed May 27, 2019.
8. Putaala H et al. Effect of four probiotic strains and Escherichia coli O157: H7 on tight junction integrity and cyclo-oxygenase expression. Res Microbiol. 2008;159(9-10):692-698.

Metagenics Broad Spectrum Hemp Extract - CBD

  

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• Phytocannabinoids may help support a healthy stress response by modulating key neurotransmitter pathways*
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• Preclinical models suggest phytocannabinoids may play a role in mechanisms that support digestive system health and intestinal integrity*
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Tackling the loneliness epidemic

• According to the most recent statistics, loneliness is at “epidemic” levels in the U.S., with 46% of adults saying they sometimes or always feel lonely
• Through interviews with leading experts, investigative journalist Johann Hari has tried to sort out why so many of us struggle with loneliness, depression and anxiety, and what we can do to turn the tide
• Through his travels and interviews, Hari identified nine scientifically verified causes of depression — only two of which are biological. The remaining seven are all related to how we live
• Historically, mankind survived because we banded together and worked as a group. Our very survival often depended on being part of a tribe. When feeling disconnected from community, anxiety and depression arise
• Internet and social media arrived when our sense of community was already waning, and social media gave the appearance of giving back to us something of what we’d lost — friends and status being two examples. But it’s not a proper replacement, as humans were not designed to relate to each other without face-to-face interactions

Read the full article here:  https://articles.mercola.com/sites/articles/archive/2019/08/03/the-loneliness-epidemic.aspx?utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20190803Z1&et_cid=DM304417&et_rid=677994123

Father's Day Weekend Sale

View this email in your browser JES Organic's Newsletter Keeping you up-to-date on our amazing organically infused NON-TOXIC products Sale starts on Thursday, June 13th, through Sunday, June 16th. ALL JES Organics Brand items are on sale.  Some items are limited, first come, first serve.  Sale Prices posted on the web-site, No coupon needed.  Free shipping at $100 or more.  Thank you for your continued loyalty and support of our business. SHOP NOW Why Use JES Organics Products?  We offer free consultations and on-line support for your health, beauty & skin care needs. Our natural skin care products are created to help you look your best without compromising your health or polluting your body or the planet with toxic ingredients, fragrances, parabens, phthalates, hexane or sulfates, synthetic fragrances, dyes, or mineral oils.  Made in the USA using the highest quality organic plant ingredients. All of our pure skin and body care products are created with a focus on supporting optimal skin health, rather than simply manipulating the skin's appearance. We believe that this approach to beauty is the only true way of promoting authentic, lasting visible radiance.  NO Animal Testing.   LEARN MORE COOLING AFTERSHAVE MOISTURIZER Pamper your skin with the nurturing benefits of Argan Oil, Aloe, Shea Butter, Jojoba Oil and Organic Green Tea. This delightful aftershave lotion with cooling peppermint absorbs right into the skin without leaving a greasy feeling.  Unisex, women can also use this on their legs. REPAIR & PROTECT HANDS Premium body butter is loaded with anti-aging and moisturizing butters and oils.Rapidly transform your skin plumping and hydrating your hands leaving a smooth and even skin toned that is observable with daily use. Calluses soften, cuticles heal and diminish, skin is properly nourished and fed via vitamins and lipids and herbs and butters galore. ORGANIC FOAMING HAND SOAP This soap does not dry out your skin and will help your hands stay soft.  You will quickly become accustomed to the luxurious feel of pure organic oil liquid soap foamed to perfection in a handy refillable dispenser. We never use fragrance oils in any of our products. Only good quality essential oils are used to add a 'scent' to the product or you can choose to have the product 'natural' with no essential oils added for smell. SHOP NOW ORGANIC HANDCRAFTED SOAPS Our handmade soaps won't dry out your skin.  Containing premium ingredients that are abundantly rich, and priced affordably. True premium blends of shea butter, concentrated blends of aloe, olive oil and more. We use only natural essential oils, no synthetic fragrances.   BUY NOW Copyright © 2019 JES Organics, All rights reserved. Located in Mesquite, Nevada Want to change how you receive these emails?  We only send out holiday sale and important news notifications.  If you unsubscribe, you will not know when we are having a sale.  You can update your preferences or unsubscribe from this list.

Low Cholesterol May Raise Your Alzheimer’s Risk

Cholesterol is found in your bloodstream and cells, and is necessary for the production of cell membranes. Cholesterol also plays an important role in the formation of memories and is vital for healthy neurological function. Higher cholesterol levels are associated with better brain health; low cholesterol levels have been shown to increase your risk of depression and suicide. A 2014 study found higher levels of HDL and lower levels of LDL were associated with a reduced risk for amyloid plaque deposits in the brain, independently of age and presence of the APOE4 gene, which raises your risk for Alzheimer’s. Research published in 2008 found elderly individuals who were not genetically predisposed to Alzheimer’s disease who had the highest levels of cholesterol — including the highest levels of LDL — had the best memory. Another study published in 2018 came to a similar, although more complex, conclusion. While having higher total cholesterol at midlife was associated with a reduced risk for cognitive decline after the age of 85, those whose cholesterol levels increased between midlife and late life were at increased risk. Click here to read full article.