Why does it happen?
Oestrogen regulates body fat distribution. When it drops, the body redistributes fat from hips and thighs to the abdomen — the "android" pattern associated with higher cardiovascular risk. The hormonal decline also reduces muscle mass and slows basal metabolism, so the body burns fewer calories at rest.
Factors that worsen it
- Loss of muscle mass (sarcopenia) — 1–2% annually after 50
- Insulin resistance associated with declining oestrogens
- Elevated cortisol from chronic stress — promotes abdominal accumulation
- Sleep disturbances — increase ghrelin (hunger) and reduce leptin (satiety)
Scientific evidence
Strength training (3 days/week) preserves muscle mass and raises basal metabolism. Protein (1.4–1.6 g/kg/day) and omega-3 reduce abdominal inflammation and improve body composition in postmenopausal women.
Recommended strategies
- Strength training — the most effective tool against sarcopenia
- Protein at every meal — prevents muscle loss and increases satiety
- Reduce refined carbohydrates and sugars — key for insulin resistance
- Omega-3 (EPA) — reduces chronic metabolic inflammation
- Stress management — cortisol is the "hidden enemy" of abdominal weight
The information on this page is for general information only and does not replace advice from a healthcare professional. If a symptom worries you or affects your daily life, talk to your doctor or gynaecologist.
