'Menopause Belly' Actually Is A Real Thing. Here's How To Handle It.
Damn periods. I mean, I get the purpose that they serve and everything but — like I’ve said before (and I tell every “love niece” and goddaughter that I have): if there is one thing that you will deal with for the rest of your entire life after it begins, it’s a damn period.
Take me, for example. As I’m accepting that I am in peak perimenopause, if there are two things that make that abundantly clear, it’s the fact that 1) the period that I used to be able to set everyone’s watch by now, wants to show up whenever it feels like it and 2) my natural Coke bottle shape is something that I have to be hella intentional about maintaining; mostly due to what is known as "menopause belly."
How do I know it’s that? Because it’s only become an issue over the past 2-3 years (since perimenopause can last anywhere from 4-10 years…that’s how I’ve connected those dots) my belly wants to look bloated far longer than PMS these days. Plus, whenever I do gain a couple of pounds, my stomach is exactly where things go (le sigh).
And just why is that? Long story short, as women inch closer into menopause, their estrogen and progesterone levels start to fluctuate all over the place — and that can make it easier for the body to accumulate and store fat. Plus, if you add to that the fact that we lose muscle mass and things like night sweats and mood swings can make it harder to rest (which means that our cortisol levels tend to also be off the charts) — well, yeah…our bellies have a high chance of revealing all of this.
Is there anything that can be done? The good news is, yes. By incorporating the following 12 tips into your lifestyle, I can vouch for the fact that you can keep your menopause belly in check while also making your (other) perimenopause symptoms more manageable.
1. Eat Healthy Fats
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Although I get that it might sound counterintuitive to eat fat if you want to lose fat, there is a method behind the madness. For one thing, fatty foods are able to keep you feeling fuller for a longer period of time. Also, they can lower your cholesterol levels, provide you with a boost of energy, help your system absorb the nutrients that it needs, and yes, help you to lose weight.
When it comes to that last point, there is actually a saying that states that “fat helps you to burn fat.” The key is to consume what is considered to be “healthy fats,” including salmon, avocados, eggs, nuts, and dark chocolate.
2. Then Eat (More) Protein
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Remember how I said in the intro that losing muscle mass comes with going through the stages of menopause? Well, when you up your protein intake, that helps to build more muscle. Some other benefits that come with protein consumption are it helps to stabilize your metabolism, reduces hunger cravings, and it plays a role in helping you to burn more fat, too.
Foods that are high in protein include red meat, poultry, eggs, quinoa, chickpeas, black beans, and dairy (or dairy alternatives like oat milk, almond milk, and flax milk).
3. And Some Anti-Inflammatory Foods
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I won’t lie to you; it really does suck that some of the best-tasting foods can also cause inflammation in your system. Foods like fried ones, sugar, red meat, and white-ish, including white pasta, white rice, and white pasta (yep, all of the fun stuff). The reason why inflammation is problematic as all get out is that, once it hits the systematic level, that significantly increases your chances of being diagnosed with diabetes, heart disease, arthritis, Alzheimer’s disease (wild, right?), and yes, obesity.
So, while we’re talking about foods that are good for you, also grocery shop for ones that fall into the category of being anti-inflammatories. Foods like dark leafy greens, cherries, almonds, olive oil, and tuna certainly qualify.
4. Consume More Vitamin C
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Did you know that there is a direct link between body fat and a low amount of vitamin C in your system? No joke. What’s even wilder is if you’re not getting as much of this nutrient into your system, your waistline is one of the first places where the “evidence” could very well show up — not to mention the fact that a vitamin C deficiency can also result in drier skin, bleeding gums, vision issues, and bad moods.
So, if you don’t eat a lot of citrus fruit, berries, cantaloupe, spinach, or peppers, definitely take a vitamin C supplement. Oh, and try to keep it below 2,000 mg a day. Even though your body will get rid of the vitamin C that it doesn’t need, too much of this nutrient can definitely lead to an upset stomach.
5. Sip on Some Oolong Tea
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Is herbal tea something that you enjoy? Yeah, me too. As you’re in the process of building up your collection, make sure that you’ve got some oolong tea around. Aside from the fact that it’s loaded with antioxidants, it can lower your diabetes risk, it can help to keep your heart healthy and strong and oolong tea has a solid reputation when it comes to weight management. One reason is because it’s great at increasing your metabolism, which is also something that can take a bit of a dive during perimenopause and menopause.
6. Exercise
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There is no way that you’re going to be able to take weight off and keep it off without doing some form of exercise. Cardio helps to burn fat, while strength training helps to give your body some definition and build muscle mass. And what if the thought of going to the gym several days a week is a total turn-off? Walking, participating in online yoga classes, jogging around your neighborhood, using free weights, and even playing with your children all qualify as exercises that will help get rid of belly fat.
However, if you’d like some specific exercises that will help to get that menopause belly where you want it to be as soon as possible, check out Prevention’s “17 Best Exercises to Burn Belly Fat, According to Personal Trainers”.
7. Monitor Your Stress Levels
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I have shared many times before that some pretty serious health issues are directly tied to stress: asthma, diabetes, depression, heart disease, and, yes, obesity. Know what else I read a while back? Currently, over 2 out of 3 women are considered to be either overweight or obese, and when you think about how stress-filled a lot of our lives are…how could the connections not be made?
Because cortisol can throw your metabolism off and decrease the muscle mass that you’re already losing during perimenopause and menopause and because that, too, can contribute to belly fat — well, that’s just one more reason to reset boundaries with any person, place, thing or idea that is stressing you out. For so many reasons, it’s just not worth it, sis.
8. Inhale Some Clary Sage
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Any time that I pen a health-related article, if I can find a way to incorporate essential oils, I will. Today, it’s clary sage because there is a direct correlation between inhaling it and losing belly fat. For one thing, it can help to regulate your moods. Another benefit of clary sage is it can help to reduce your stress hormone (cortisol) and, again, that means less fat accumulation including when it comes to your belly area.
9. Research Caralluma Fimbriata
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If you’ve heard of Caralluma Fimbriata before, I am 1000 percent impressed. For those who haven’t, it’s an herb that helps to manage your serotonin (a chemical that sends messages throughout your body) levels. What does this have to do with belly fat? Well, some studies reveal that when you take in this particular herb, it can get your serotonin levels to suppress your appetite and ultimately reduce belly fat; that’s why many diet pills have it listed as one of their ingredients.
10. Up Your Iron and Calcium
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Although you might’ve read or heard somewhere that once you stop having a period, you won’t need as much iron (because you’re not losing as much blood anymore), there is some scientific data that pushes back on that. For instance, one study reveals that iron and calcium, together, can help to keep your bones strong once that time of your life transpires.
When you add that to the fact that some intel also says that iron supplements can help to regulate a high-fat diet while calcium helps to regulate how fat is processed in your body — if you know that you’re not getting enough iron and calcium, now is the time to be more intentional about doing so.
11. Get More Sleep. And Rest.
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Perimenopause and menopause are a real mutha when it comes to trying to get a good night’s rest. A huge reason is due to night sweats, which are another result of estrogen and progesterone acting like they are on a roller coaster ride at Six Flags. And if you don’t make sure to get at least six hours of sleep every night, that can cause you to pack on some pounds because 1) it causes you to eat less, 2) it stabilizes your metabolism, 3) it gives you the energy that you need to consistently exercise, and 4) it can help to keep your stress levels down — and since there is scientific research to back up that stress can directly lead to abdominal fat accumulation, that is something to take special note of.
While we’re on this topic, also make sure to REST too — and yes, there is a difference. While sleep helps your mind and body to rejuvenate and refuel, rest helps even your soul to calm down and refresh itself. When you do things like stay off of electronics, read (an actual book), listen to nature sounds, pamper yourself, and take a day off to do absolutely nothing, that also decreases your cortisol levels so that weight gain is harder for you to experience.
12. Don’t Diet
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As more time goes by and more research is being done, many physical and mental health professionals are coming to the conclusion that diets aren’t the way to go when it comes to losing weight. Instead, to get the long-term results that you seek, it’s important to focus on the reasons behind what got you to the weight where you are and the lifestyle changes that need to happen in order to get the results you seek. So, as I close this out, it’s important to keep in mind to not rely on diets to get your belly fat under control; this includes doing trendy things like taking Ozempic.
I personally know several people, who aren’t diabetic, who are relying on it to drop a few pounds, and not only is that causing a shortage in the drug for diabetics who actually need it, but it’s also frowned upon when used in this fashion. In fact, you should only take it if a medical professional has advised you to. Instead, old-fashioned eating right and exercising is the healthier way to go — for your overall health and well-being and to get that menopause belly where you want it to be.
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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You're Catching Feelings For Your Guy Friend. Now What?
Let me just start this all off by saying that I will never be the kind of person who thinks that men and women can’t be friends (or that single people and married people can’t be friends). Choosing friends is about looking into someone’s character and how they complement your life; it should never be about their gender or relational status. Don’t get it twisted, though — in order to properly navigate the dynamic between a man and a woman, there are some things that should be pondered and then discussed.
For instance, is the relationship truly platonic? Even though our culture has reduced that word to simply mean that two people are friends and nothing more, the actual definition is that BOTH individuals do not have any type of sexual interest or attraction at all; that only a spiritual kind of love exists. Is that possible? I have a few male friends where that word applies. I won’t lie, though — most of my (unmarried) male friends are more in the lane of, “You could get it. We just value the friendship too much to explore it”…and no, it hasn’t been “game” whenever they’ve brought it up.
Contrary to the notoriously toxic belief of so many folks out here, not every man has coochie on the brain 24/7 and/or lacks self-control and/or is willing to risk it all in order to get some. In fact, not one man in my life is even remotely that shallow.
Now, that doesn’t mean that I don’t get that the line between just friends and possibly more isn’t a tightrope for some friendships from time to time. Like, what happens if the person who ends up “with a little extra,” as far as emotions go for a friend, ends up being you? Even further, what if that question isn’t even close to being rhetorical because it’s something that you’re experiencing right at this very moment, and you’re not exactly sure what you should do about it?
If that’s the case, have no fear. I think I might be able to offer up a bit of insight that can get you through the (potential) internal stress of what happens when you look up one day and it really does seem like, out of nowhere, you suddenly want your guy friend to become something…more.
What Kind of Friendship Is It?
GiphySo before we talk about anything else, the first thing that you should get clear on is the type of friendship that you’re in. What I mean by that is, although we tend to use “friend” to cover all of the bases of someone who we’re not romantically involved with (or isn’t a relative or we can’t stand — and chile,don’t even get me started on frenemies), the reality is that friendships definitely have levels to them (check out “Always Remember That Friendships Have 'Levels' To Them”).
Like,is he a work friend? Is he a church friend? Is he someone you’ve recently gotten to know over the past couple of months? Is he an online friend? Or is it deeper, like a guy who you’ve been friends with for a couple of years now or someone who you used to have in the friend zone (check out “Before You 'Friend Zone' Someone, Read This.”)? Or — and lawd have mercy, if so — is he your best friend, and you’re starting to see him in a completely different light?
Do you see how, just breaking down some of these friendship dynamics, the situations are quite different? For instance, if you have feelings for a co-worker friend, you’ve got to take into consideration what your work environment will be like if the two of you date and it ultimately doesn’t work out. If he’s an online friend (especially if he’s in another city, state, or country), the risk of potential rejection probably won’t be as impactful as if you have to see him every weekend at church.
If he’s someone you already put into the friend zone, I’m gonna tell you right now that if he has any sort of self-esteem, you’re gonna have to eat a few slices of humble pie to get him to entertain being more than friends (because guys tend to move on once they find out that they fall into that space). And if he’s your best friend? Well, while it probably won’t cost you your friendship, it could make things awkward for a while at best or shift the relationship a bit at worst.
That’s why I definitely think that getting real about the kind of friendship you have with the guy is what you should get mentally cleared up first. Then, we can move on to the next thing.
What Do You Want to Come from the Matter?
GiphyAnyway, because I do have a nice circle of male friends, many of whom are single or divorced, I get asked often if it’s hard to be just friends with them. It’s not because I really like what we have as being friends only. There is a type of intimacy and balance of energies that come from a male-female friendship that you can never get from same-sex ones. I value it all too much to risk it. What I want from my male friends — a certain level of protection (because I’m single), insight from a male perspective, doing things that my female friends may not want to do, etc. — I get…and that’s worth more than seeing if the sex would be bomb or if we should try something more and it end up being a bad decision that we can’t come back from.
That’s me, though. That doesn’t have to be you and your guy friend. For example, what if what you want is to explore a sexual relationship (check out “5 Things You Should Ask Yourself Before Having Sex with A Friend”) because you can’t seem to get sex with him out of your head? For better or for worse, chile, back when I was out in these sex streets, that was pretty much my pattern: sex with close friends (check out “14 Lessons I've Learned From 14 Sex Partners”), and it’s not an impossible feat.
You’ve just got to be real with yourself about whether that’s truly all that you want and if you can handle it gracefully if things don’t go as planned (check out “How To Preserve Your Friendship After BAD Casual Sex”) or the sex is so good that now you can’t decide if you’re into him or just into…it. Oh, and don’t even get me started on if he’s seeing other people (because all you wanted was sex…right?). Yeah, a movie that I like calledSleeping with Other People has a scene where a woman is mad that her casual sex partner is sleeping around. His response was on-point: “Keeping our arrangement doesn’t make me an as-hole, but it does make you a liar.” #checkmate
That’s just one example to emphasize the point that, yes, you need to figure out what you want to come from your more-than-just-friends feelings. Do you just want to get it off of your chest and you’re not sure if you want or need to do anything more than that? Do you want just sex? Would you like to go on a few dates to see ifthe chemistry is mutual? Are you “deeply in” and you’re hoping that he feels the same way so that you two can have a full-blown relationship?
Listen, I have watched enough relationships in my lifetime to know that when it comes to something that needs to be as thoughtfully approached as this, it’s not fair to share your feelings with someone and then expect them to know what you want to come from doing so. You need to know…first. So before bringing it to him, figure it out on your own.
Tell Him the Deal. No Hinting Around.
GiphyAlthough timing and delivery matter, I don’t know one man who isn’t a “straight no-chaser” type of individual. This means no hinting around. No guessing games. No 50 million questions to try and see if he likes you first. I promise you that all of these approaches are off-putting to guys and will get them to mentally and emotionally tap out before you get around to making your point. Besides, if he’s a FRIEND friend, you should be able to express your genuine feelings — and honestly, this is a huge plus to telling him: you will be able to see how mature he is when it comes to handling matters of the heart.
Can there be a reason to not tell your guy friend how you feel? I mean, honestly, if you’re avoiding it, I’m assuming that it’s mostly due to fear, and trying to maintain anything with fear as your “fuel,” ultimately, isn’t going to get you anywhere. Plus, the more that you suppress what is going on inside of you, the more it’s going to alter the energy between the two of you, and that could cause unnecessary stress and strain to where either you start unnecessarily projecting things onto him, or he wants to spend less time around you because you’re making him feel as uncomfortable as you are.
Are there any exceptions to this? Eh. If you’re more like good acquaintances than actual friends, perhaps. Personally, though, I think that solid friendships are rooted in honesty — and how can you claim that you’ve got a healthy friendship with someone if you’re holding something as big back as having feelings for them away from them? Logically, it just doesn’t make much sense.
Prepare Yourself for His Response. And Don’t Penalize the Friendship If He Doesn’t Feel the Same Way.
GiphyOnce you tell him, for the most part, there are three ways that telling him can go: he can like you back, he can want some time and space to consider the possibilities, or he can not be interested. Let’s briefly unpack all three.
Liking you back...
So, what if you tell him how you feel, and he feels the same way (or something close)? My two cents would be for the two of you to still go slowly. Where I’ve seen many mess up is they think that they can go from friend to more-than-friends in two days or less, and that’s super unrealistic. Meaning, someone having feelings for you, too doesn't mean that they can, should, or will automatically stop seeing other people or that you two can or should immediately start becoming intimate.
Take some time to really discuss each other’s feelings, thoughts, and expectations — and what you guys should do trying to move into a different relational space ultimately proves to not be the best thing for one or both of you. If anything should take the “ounce of prevention is worth a pound of cure” approach, it’s friends who are transitioning into something more — or else.
Wanting time and space...
Going from friends to potentially something different is a lot like shifting gears in a car — and if you move too fast, you can strip them. That said, just because you’ve been sitting with your feelings for a while, it’s not fair to want to rush him after he finds out. Whether he wants time and space to figure out how he feels about your feelings or time and space from you altogether — both are warranted.
Should it be for weeks with no contact? Not if he’s a good friend. On the other hand, should you pressure him into making you feel at ease about what he’s just now learning? Eh. You might want to go to another friend to help you out with that. I mean, how would you feel if the shoe was on the other foot? Right…exactly.
He's not interested...
No one likes rejection; that’s real. At the same time, though, it’s not fair to penalize him if he doesn’t feel the same way that you do. Clearly, if he’s your friend (especially a close friend), he adores and values you on some level. However, if that’s not romantically, try and be emotionally mature enough to know and then accept that not wanting all of what you desire from the relationship doesn’t mean that he doesn’t want you in his life at all.
At the end of the day, if it’s too hard to be his friend when you want something else, you’ve got to do what’s best for you. Just make sure that you’re not going to lose a great person in your life because your ego got bruised or your pride couldn’t handle him not reciprocating what you were offering. It’s not fair, and it could end up costing you…A LOT. Take the kind of space you need to redirect your focus. If he loves you, he’ll be there when you get…back.
___
I’ve developed feelings for a friend before; more than once. Was it always easy to work through? Not always. My friendships always survived it, though — whether the feelings were reciprocated or not. And it was because we valued the friendship too much to lose it.
And honestly, I think that is one of the best things to come out of having feelings for a friend: you end up finding out just how solid the bond actually is. And in a world where really good friends are hard to come by…that can never not be a good thing.
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