The best menobelly-busting tips we've found so far
+ Your April horoscope is in the house!
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March 30, 1920: Anniversary of Suffrage
Today marks the 105th anniversary of the 19th Amendment, granting women the right to vote in the United States. Hallefrickinlujah.
April horoscopes in the house!
By Mandy Wilde
The Sun has entered Aries, and you may start to feel the things speed up to a fiery, and at times overwhelming energy; especially for the mind and body. Aries rules the head, so some of you may notice a little more brain fog, headaches, restless thoughts, or the urge to push forward without a clear direction. This should ease up a bit mid-month.
And we all know that Mercury has been retrograde but don’t worry, the tides shift as the planet of technology, communication and intellect, stations direct on April 7, untangling recent miscommunications and mental static. Venus, Libra’s ruler, also stations direct in Pisces on the very day of the full moon on April 13, bringing a return to clarity in emotional matters. Yes, please!
Aries (March 21–April 19)
Happy Birthday, Aries! This is your time to shine! Your bold and vibrant energy is like a spark that lights up everything you touch, and today, the world celebrates YOU! While your adventurous spirit often moves you at full speed, this season is a perfect opportunity to find harmony between your unstoppable drive and moments of tranquility. … Read more
Taurus (April 20 – May 20)
Taurus, you have a special talent for creating a sanctuary that feels safe and nourishing. Lately, you might sense your body asking for extra care when it feels the strain of a busy schedule or lingering fatigue. This period invites you to explore a richer self-care routine. Think about long, relaxing baths, mindful walks in nature, or enjoying your favorite comfort food in the company of a good friend. … Read more
Gemini (May 21 – June 20)
Your mind is a whirlwind of ideas and possibilities, Gemini, always buzzing with new concepts and exciting plans. But with that rapid flow of thoughts comes the risk of feeling a bit scattered or mentally drained. To find balance, carve out some quiet time each day where you can let your ideas settle, like leaves floating down a calm stream. Whether you enjoy journaling, taking a peaceful walk, or simply indulging in a hobby, these moments of stillness can help refresh your mental clarity.In conversations, your curiosity and adaptability light up the room. … Read more
Cancer (June 21 — July 22)
Cancer, your caring nature is like a warm embrace for those you love. Yet even the most nurturing heart can feel overwhelmed when it carries too much of the world on its shoulders. If you find yourself experiencing subtle physical aches or a soft fog in your mind, it might be time to prioritize self-nurturing. Consider gentle activities that bring you peace such as a slow walk by water, a quiet evening with your favorite book, or creative projects that let your emotions flow freely. … Read more
Leo (July 23 — August 22)
You are the shining star in every room you enter, and your natural warmth lights up the lives of those around you. Sometimes, Leo, the intensity of your radiant energy can leave you feeling a bit worn out. You may experience a tightness around your head or a sense of overload when your vibrant spirit does not receive the needed pause. This is your invitation to balance your dazzling personality with periods of gentle rest. … Read more
Virgo (August 23 — September 22)
Virgo, your keen attention to detail and organized approach have always served you well, but even the most precise mind can feel overwhelmed by its own brilliance. If you notice your thoughts becoming tangled or your body signaling a need for rest, try to carve out moments throughout your day dedicated solely to you. Whether it is a quiet walk, a meditation session, or a pause to enjoy a favorite hobby, these small breaks can clear your mental skies. … Read more
Libra (September 23 — October 22)
Your sense of balance and fairness is an inspiration to all who know you, Libra. Even as you effortlessly create harmony in your relationships, you may sometimes feel a gentle imbalance within yourself when your energies are spread too thin. This period calls for you to rediscover your inner equilibrium by engaging in activities that refresh your body and mind. Think of lively chats with good friends, creative pursuits that bring you joy, or quiet moments where you simply breathe deeply. … Read more
The best menobelly-busting tips we've found so far
Even at my slimmest, my waist has always been on the thicker side and my belly on the rounder side, but my current tummy? This is next level.
Don’t get me wrong: I’m largely happy with how I look, and I’ve got my slimming Gen X all-black stretchy uniform down to a science. But I am concerned about the longer-term health consequences from what seems like evergrowing midsection squish while my booty continues to flatten.
And of course, I’m not alone. Fifty to 70% of women experience increased abdominal fat during perimenopause and menopause, says the Journal of the Obstetrics & Gynecology Clinics of North America.
Visceral fat is the main culprit of menobelly
Visceral fat — the kind that’s stored deep within the abdominal cavity, surrounding vital organs like the liver, stomach, and intestines — is considered more dangerous than subcutaneous fat, which is fat under the skin. The visceral stuff is associated with an increased risk of various health conditions, including heart disease, type 2 diabetes, high blood pressure, and stroke.
If that weren’t enough, our declining estrogen levels can also contribute to muscle loss, which can further contribute to changes in body composition and weight gain. During perimenopause and menopause, our hormones are in a state of major flux like an out-of-control yo-yo. Meaning, estrogen may drop, spike, and drop again.
To be clear, peri/menopause isn’t the only thing we can blame for belly fat. Diet and exercise are kind of a big deal as well. A poor diet with high intake of fatty foods and carbs (ugh, my downfall) and an inactive lifestyle provide the building blocks for increased visceral fat.
Then there’s stress, which activates the hormone cortisol
More cortisol activates your body’s fight-or-flight response, which triggers the storage of more visceral fat. Belly fat contains receptors for cortisol, our body’s main stress hormone. Add to that the fact that stress triggers inflammation, and chronic inflammation alone can make it hard to lose added weight.
Taming the chaos that comes with our Sandwich Generation-ness is easier said than done, so to tame cortisol levels, let’s do whatever we can to de-stress and live the soft life.
Women’s Health Network suggests taking a high-quality adrenal supplement to help support balanced cortisol levels. Supplements containing ashwagandha, rhodiola, or magnesium may help reduce cortisol levels by supporting the body's stress response and balancing the HPA axis. As always, we recommend talking with a doctor before starting a supplement regimen.
You can learn more about why we gain belly fat in our middle years here on the-midst.com. Now, let’s bang out the tips — in no particular order.
Denise Austin says that if I do this for one minute a day, something might happen
Muscle tissue burns more calories at rest than fat tissue, so building muscle through strength training increases your metabolic rate, helping you burn more calories even when you're not exercising. Yay!
Exercises like planks, rotational core exercises, deadlifts, and leg lifts to target abdominal muscles and promote core strength. Learn more about strength training for women in their 40s here.
I also recommend wearing a weighted vest while you walk — aka “rucking.” Check out our friend and weighted vest expert Esther Sedgwick’s best weighted vests for women here.
We are what we eat
University of Chicago Medicine says the Mediterranean diet has been shown to lower the risk of cardiovascular disease, metabolic syndrome, osteoporosis, dementia, and certain cancers. “The plant-forward diet, filled with anti-inflammatory foods, limits sugar, sodium, processed carbohydrates, trans and saturated fats, and processed foods. It includes whole foods rich in nutrients, fiber and antioxidants that work together to optimize health and maintenance of a healthy weight.”
In case you missed it, nutritionist Sally Duffin shared a bunch of tips from her book, Natural Nutrition for Perimenopause: What to eat to feel good and stay sane. Here’s a recap:
Eat a balanced breakfast within two hours of waking and eat all your meals within a 12-hour time window (e.g., breakfast at 7:30 am, last meal of the day finished by 7:30 pm) to give your body a 12-hour overnight fast. Short fasts like this have been shown to support metabolic function and weight balance and aid digestion.
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