Why does the belly grow with age?

Some bodily changes associated with age are to be expected. Let’s say, in any case, we are ready for it. Wrinkles, gray hair, less firm skin and body, decreased alcohol tolerance and late nights at the start of the week to name a few. Some, on the other hand, are more surprising, like this belly that gets rounder over the years, and this, a priori, without any radical change in our eating habits to justify it. So who is to blame?

Physiological change

It all starts in your thirties. After the age of 30, both women and men can confirm changes in the body due to aging and also because we are a little less physically active. After that we start losing muscle mass.

These changes, especially in the stomach, are more visible around the age of fifty. The explanation of the phenomenon in women is simple and physiological. The belly grows under the influence of hormones associated with menopause, and more precisely, under the influence of estrogen deficiency. Estrogens are actually responsible for the distribution of fat in the body, the so-called “gynoid” distribution; in other words, it’s at the level of the thighs and butt, and subcutaneous (what you have under your fingers when you squeeze the thigh). “In menopause, the ovaries stop producing estrogens and progesterone. then we’re left with only androgens,” explains Martin Duclos, head of sports medicine at Clermont-Ferrand University Hospital and president of the National Observatory of Physical Activity and Sedentary Lifestyles. France (Onaps). The fat distribution then becomes “android”. Then the fat is no longer subcutaneous, but intra-abdominal; like men, it migrates to the abdomen, around the internal organs, liver, pancreas and also the heart.

This phenomenon is inevitable and appears around the age of 53 (the average age of menopause in France). The process can begin at perimenopause and last, depending on the woman, for one, five or seven years. “We do know, however, that a physically active woman before and during perimenopause will store less fat than others because exercise limits it,” says Martin Duclos.

Sports, healthy food and good sleep

On the other hand, good news. this fat is the first to be mobilized and reduced when we engage in sports. Physical activity is all the more important because belly fat is dangerous to your health because it is in places where it shouldn’t be. “It’s inflammatory and increases the risk of developing cardiovascular disease and type 2 diabetes,” explains Martin Duclos.

All sports are good to practice, ideally combining full body muscle strengthening and endurance. Interviewed in a previous article, athletic trainer Lucille Woodward recommended regular cardiovascular effort at least twice a week, alternating running or cycling, as well as a short, intense session such as interval running. At the same time, the specialist recommended focusing on bodybuilding exercises dedicated to deep and shallow abs, using kettlebells, core training, leg scissor kicks or even pull-ups.

We know that physically active women store less fat before and during menopause than others.

Martin Duclos, Head of Sports Medicine at Clermont-Ferrand University Hospital

Not surprisingly, a healthy and balanced diet is essential to limit fat gain. In a previous article, nutritionist Corinne Cicheportic-Ayache recommended limiting your calories without restricting yourself. In practice, we favor a diet rich in vegetables and starchy foods, low in sugar and low on the glycemic index, such as quinoa, legumes (peas, lentils, etc.) or even whole grain pasta or rice.

The last element is important to limit fat gain associated with physiological changes: good sleep. “Even 30 minutes or an hour of sleep deprivation will lead to greater hunger and insulin resistance,” emphasizes Martin Duclos. We will reflect more than that, but it contributes to obesity and metabolic disorders.”