Ongoing stress keeps your cortisol levels high, and during menopause, together with falling oestrogen, that means fat is more likely to settle around your belly. You can influence this with sleep, protein, strength training and proper moments of rest.
Many women tell me: 'I'm not eating any differently, but my belly is growing.' Cortisol is often part of that story. You can read the complete overview in belly fat during menopause.
What is cortisol and what does it do to your belly?
Cortisol is your stress hormone. In the short term it's useful: it gives you energy. If it stays elevated for a long time, it can increase cravings for sugar and fat and encourage fat storage around your organs. Research by Epel et al. (2000) showed that women with more belly fat responded to stress with a stronger cortisol reaction.
Why does it matter even more during menopause?
Oestrogen mainly helps store fat around your hips and bum. When oestrogen drops, fat distribution shifts towards your belly. Sleeping badly, hot flushes and a full diary keep your stress level high too. They reinforce each other.
What helps against stress and belly fat?
- Sleep: too little sleep goes hand in hand with more cravings and higher cortisol.
- Protein at every meal: keeps you full and protects your muscles.
- Strength training: 2 to 3 times a week builds muscle that supports your metabolism. Read strength training during menopause.
- Walking and rest: intense workouts without recovery can actually raise your stress.
- Don't eat too strictly: crash diets are a stress trigger for your body in themselves.
Should you get your cortisol tested?
Usually not. If you have symptoms such as severe fatigue, rapid weight gain or a rounder face, see your GP. I don't give medical advice.
What can you do today?
Pick one thing: a protein-rich breakfast, a 15-minute walk or a fixed bedtime. For hormonal support, take a look at our hormonal balance products. You can find more about this life stage in the perimenopause guide. Also read a swollen belly during menopause.
Frequently asked questions
Does stress cause belly fat?
Long-term stress can contribute to more belly fat, mainly because cortisol affects cravings and fat storage.
Does sleep help against belly fat during menopause?
Good sleep helps regulate your stress hormones and appetite, and so supports weight loss.
Which type of training is best when you're very stressed?
A mix of strength training and walking. Workouts that are too hard and too long without recovery can backfire.
Sources: Epel et al. (2000), Psychosomatic Medicine, 'Stress and body shape'; Thuisarts.nl (menopause); Voedingscentrum.
So I'm going to help you.
About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books that have sold 350,000 copies in total, and is an NLP practitioner.
