How To Shed Your Menopausal Middle

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When we enter the season of menopause, our bodies change...sometimes slowly, and other times quite suddenly. You may wake up one day feeling like you’re in a different body—one that has less energy, a lower metabolism, and a worse mood. Naturally, these changes can be deeply distressing, and the negative feelings we experience during menopause are very real. That said, there are ways you can nourish your mind and body as you make this sacred transition into a new era of femininity.

One of the most challenging symptoms we menopausal women face is the "menopausal middle,” otherwise known as an increase in belly fat and bloat resulting from hormonal changes. It is normal to feel particularly upended by this physical change—but remember that you are far from alone. This is an extremely common symptom and one that can be overcome.

Here are a few ways to shed your menopausal middle!

1. Take supplements

During menopause, women tend to experience a lot of bloating and water retention, which certain supplements can help reduce. I recommend taking a probiotic supplement every morning (this one from Garden of Life is my favorite), and starting your day with a morning tonic. Every morning I drink warm water mixed with 1 tbsp lemon juice, 1 tbsp apple cider vinegar, ¼ tsp of freshly ground ginger,  ¼ tsp of turmeric and ⅛ tsp of ground black pepper before I eat anything. This helps my body get rid of excess water and jump-starts my digestive system. Digestive enzyme supplements (like these) are also great for bloating, and can be taken with meals throughout the day. 

2. Infuse your water

It may seem counterintuitive, but drinking tons of water and staying hydrated actually reduces your body’s water retention. Go figure! Try infusing your water with powerhouse debloating foods, like cucumber, fresh ginger, and mint. I love to fill up a pitcher with water in the morning, chop these up, and keep it in the fridge so it’s ready when I need a refill. If you prefer having a water bottle, I love this reusable fruit infuser water bottle. 

Need inspiration? Here’s an easy infused water recipe: 

Watermelon & Mint Infused Water 

INGREDIENTS

  • 4 cups watermelon

  • 1 handful fresh mint leaves

  • 1/2 lime, sliced thin

  • 1 small kirby cucumber, sliced thin

METHOD

  • Pack ingredients into a 1-quart pitcher and fill with pure filtered water. Infuse in your refrigerator overnight. Your pitcher can be refilled with water and infused 1-2 more times during the day.

3. Drink a detox smoothie for breakfast 

After you’ve had your morning tonic and plenty of water, it’s time to whip up some breakfast! Having a detox smoothie is a wonderful way to decrease bloating and give your body the nutrients it needs to keep your digestion, metabolism, and overall energy levels in tip-top shape. Fruits and vegetables contain fiber that feeds and balances your gut bacteria, and it’s easy to pack a lot of them into a smoothie. Word to the wise, though: Stick to berries and other lower sugar fruits. It’s easier than you think to turn a smoothie into a dessert. 

I’ve included a recipe below, and this is my go-to blender if you need one.

Bloat Reducing Smoothie

This delicious anti-inflammatory, antioxidant-rich, belly-loving, and bloat-reducing smoothie is a fantastic way to start your day or replace any meal.

INGREDIENTS

  • 1 cup organic, unsweetened coconut water

  • 2 cups (tightly packed) fresh, organic baby spinach

  • 1 kirby cucumber, cut into chunks

  • 1 stalk celery, chopped

  • 1/2 cup pineapple chunks (fresh or frozen)

  • 1 tsp freshly grated ginger

  • 1/2 Tbsp ground flax seeds

  • 1/2 cup fresh mint leaves

  • 1/2 avocado

  • Juice of 1/2 lemon or lime

  • 1/2 cup ice (optional)

  • 1 scoop of grass-fed collagen (optional)

METHOD

  • Put all ingredients in a blender and process until smooth. This recipe can be increased to make more servings, which can be stored in glass jars in the refrigerator for up to 3 days.

4. Eat foods with natural digestive enzymes after a meal 

If your supplement cabinet is overflowing, fear not—there are a number of yummy foods that naturally contain digestive enzymes. Pineapple, papaya, kiwi, avocado, and mango, are all rich in digestive enzymes, as are fermented foods, like kefir, sauerkraut, and kimchi. If I eat a heavier meal for dinner and feel bloated, I like to snack on some fresh papaya afterwards. It’s a sweet treat with tons of gut benefits!

5. Have a soothing cup of tea

Teas, especially herbal ones, are known to reduce bloating, indigestion, and even nausea. Peppermint, lemon balm, chamomile, or ginger teas work best for me, but you can also make your own with fresh ingredients or combine several teas for added benefits. The tea recipe below uses green tea and mint tea, as well as raw honey, another food with digestive enzymes. The result is a refreshing, anti-inflammatory, debloating concoction that you can have hot or iced. 

Bloat Reducing Tea

INGREDIENTS

  • 2 decaffeinated organic green tea bags

  • 2 organic mint tea bags

  • 2 tsps freshly grated ginger

  • 1/4 tsp of cinnamon

  • 2 slices organic lemon

  • 2 tsps raw, organic honey

  • 16 ounces boiled water

METHOD

  • Put grated ginger, sliced lemon, cinnamon, and honey in a saucepan or teapot and muddle until flavors are infused. Add tea bags and boiling water and let sit for 5 minutes. Strain and enjoy. Store the remaining amount in a glass jar. You can use organic, decaffeinated green mint tea if you can find it. It's preferred to use the fresh form of ginger because of the greater medicinal benefits.

I hope you’ll give these tips a try. For more articles like this, and a supportive community that can be there for you through whatever you’re dealing with, I hope you’ll consider joining the Pure Joy Squad.

Until next time. 

Xo, 

Renata