Your organism is simply going through a profound and natural hormonal transformation. At Solvialuna, we firmly believe that this phase should not be faced with punitive restrictions or guilt, but rather by embracing a new lifestyle built on mindfulness, self-care, and aesthetics. Let’s explore together how to reclaim your well-being.
How Does the Body Change During Menopause? (Why Does Belly Fat Increase?)
One of the most frequently searched questions by women on search engines is: "How does the body change during menopause?". The physiological answer lies in the drastic drop in estrogen.
As confirmed by a recent review published in the scientific journal Metabolites (2022), this hormonal deficiency causes a slowdown in the basal metabolic rate and an alteration in the distribution of adipose tissue. While fat previously tended to be distributed more evenly, it now concentrates around the abdominal area, causing the dreaded bloating and what is often referred to as a menopause belly.
But there is more: a clinical study conducted by Donato G.B. and colleagues highlights how, with advancing age and the loss of estrogenic support, the body undergoes a progressive and preferential reduction in muscle mass. Since muscles represent the actual "engine" that burns our daily calories (accounting for 60% to 75% of total energy expenditure), having less muscle means consuming less energy at rest. It is a matter of biology, not a lack of willpower!
The Trap of Crash Diets: Why 1200-Calorie Diets Don't Work
Driven by the anxiety of seeing their bodies change and the desire to lose 10 kg during menopause as quickly as possible, countless women search online for magic solutions like a "free 1200-calorie diet for menopausal women."
According to clinical guidelines from the British Menopause Society (BMS), most popular crash diets lack a solid scientific foundation and do not guarantee long-term weight maintenance. On the contrary, extremely low-calorie regimens trigger the dreaded "yo-yo" effect. Depriving the body of necessary nutrients during a time of intense hormonal imbalance only elevates internal stress (such as cortisol), which further promotes the accumulation of visceral fat.
What to Eat During Menopause: The Mediterranean Model and the "Plate Rule"
If you are wondering what to eat during menopause, the scientific consensus of the European Menopause and Andropause Society (EMAS)—also supported by a recent White Paper from the University of Pavia—points to the Mediterranean diet as the ultimate gold standard. This is not a "diet" built on deprivation, but an approach that protects the heart, improves lipid profiles, and helps maintain a healthy body composition.
To easily navigate your meals, the British Menopause Society suggests using the practical "Plate Rule":
- Fill half of your plate with vegetables (or fruit): Essential for fiber and vitamin intake.
- Reserve one quarter for proteins: (Such as fish, legumes, eggs, or lean meats) to increase satiety and prevent the precious loss of muscle mass.
- Leave the final quarter for carbohydrates: Prioritizing those with a low glycemic index or whole grains.
Never forget the importance of calcium and vitamin D to protect the skeleton from the risk of osteoporosis: menopausal women should aim for an intake of at least 700 mg to 1200 mg per day.
How to Activate Your Metabolism: Movement as a New Ritual
In addition to walking and light weights, there is an invisible but incredibly powerful element that blocks weight loss during menopause: stress. When the body feels "under attack" due to hormonal shifts or overly restrictive diets, it produces an excess of cortisol. This hormone signals the organism to store fat specifically in the abdominal area.
To deactivate this mechanism, we must calm the nervous system. As a yoga teacher, I have selected 3 specific positions (Asanas) for you to practice in the evening or during moments of tension, designed precisely to reduce cortisol and bring relief to the menopause belly:
- Balasana (Child's Pose): Knie on the mat, bring your glutes toward your heels, and extend your arms forward, resting your forehead on the ground. This position is a literal "stress switch." It sends an instantaneous signal of safety to the brain, lowering the heart rate and calming the mind.
- Ardha Matsyendrasana (Seated Half Spinal Twist): Sitting on the floor, cross one leg over the other and gently twist your torso toward the raised knee. Twists in yoga act as a deep massage for the internal organs. They stimulate intestinal peristalsis, help combat bloating, and reactivate circulation in the abdominal area.
- Viparita Karani (Legs-Up-the-Wall Pose): Lie on your back and extend your legs straight up against a wall, keeping your pelvis relaxed. This is the ultimate recovery pose. It promotes venous return, reduces water retention in the legs, and drastically lowers cortisol levels in the blood, preparing the body for a restful sleep.
Just 10 minutes of listening to your breath is enough to transform movement from a simple physical exercise into a profound ritual of regeneration.
The Solvialuna Ritual: Yoga as an Ally Against Cortisol
During this delicate transition, many search online for menopause supplements to lose weight. At Solvialuna, we believe that supplementation, combined with botanical extracts and herbal teas, should serve to restore your natural inner balance.
Substances like Magnesium, for example, are formidable for supporting the nervous system. Good sleep and proper relaxation are essential to prevent stress from rising and to keep weight under control. Our "Giorno" infusion, based on sage and red clover, is designed to give you energy, while "Sollievo", with nettle and lady's mantle, is the ideal companion to promote balance and a purifying action in case of bloating.
Conclusion
Menopause is not the beginning of a decline, but a phase of evolution that deserves to be lived with elegance and pride. Through proper nutrition, gentle movement, and the support of nature, reaching your feel-good weight will be the result of a profound act of love toward yourself.
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Sources and Scientific References
British Menopause Society (BMS): Menopause: Nutrition and Weight Gain (2023). Clinical document on the impact of nutrition and weight management in perimenopause and menopause.
Jeong, H.G.; Park, H.: Metabolic Disorders in Menopause. Metabolites, 2022. Scientific review on metabolic alterations and visceral fat redistribution due to estrogen decline.
University of Studies of Pavia (IRCCS Policlinico San Matteo): The role of lifestyle medicine in menopausal health: a review of non-pharmacological interventions (White Paper, 2025).
Mattioli, E.: Nutrition in menopause: indications emerging from the most recent literature.
Donato G.B., Fuchs S.C. et al.: Association between menopause status and central adiposity. Clinical study on the independent correlation between menopause, metabolic slowdown, and central adiposity.
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