Belly Fat, Weight Gain and (Peri)Menopause. Oh my!

Ask any woman about her least favorite body part, and most will point to their mid-section, affectionately known as a “belly pooch” or “muffin top.” Most women gain excess belly fat – especially deep inside the belly (known as visceral fat) – as they transition from perimenopause into menopause. That’s because as estrogen levels drop, fat is redistributed from the hips, thighs and buttocks to the belly. And as if that isn’t enough, with the shift in hormones during perimenopause and menopause, women may also experience generalized weight gain, lower libido, vaginal dryness, hot flashes, insomnia, depression and hair growth (and not the good kind). Not only is this belly fat a source of frustration to many women, but this visceral fat is bad, toxic fat that creates inflammation in your body and results in blood sugar dysregulation. This in turn can increase the risk for insulin resistance and diabetes.

There’s good news though. While the hormonal changes accompanying perimenopause and menopause, bring a wide range of unpleasant symptoms, there are safe, natural solutions that are clinically effective in reducing belly fat, improving the symptoms of hormonal imbalance and improving blood sugar balance.

Don’t underestimate nutrition

Pay attention to both the quality and quantity of food you eat. Generally speaking, diet should consist of whole, unprocessed foods that are high in fiber with a low to moderate amount of complex carbohydrates and lean protein source. Most patients excel on a low inflammatory diet, which is gluten-free, dairy-free, soy free and low in sugars. In addition, be present and mindful when you are eating and avoid having meals in front of a television. Finish your meal when you are slightly less than full and make sure your last meal is at least 3 hours before bedtime. For those who are struggling with blood sugar dysregulation or diabetes, monitor your blood sugar first thing in the morning and 2 hours after your meal to teach you about foods that are spiking your blood sugar so that you can reduce your intake of those foods.

Exercise should not be understated

Running tirelessly on a treadmill will not help you lose your middle, neither will performing 500 crunches per day. The magic formula to blast fat is a combination of aerobic exercise, weight lifting and core work. This can be achieved through interval training which is alternating high and low intensity bursts of exercise within one workout, 4-5 times per week with some yoga or pilates to trim the core and weight lifting at least twice per week. In addition, patients that are struggling with high blood sugars should take a 20 minute walk after meals to take advantage of the increased uptake of blood glucose (sugars) by muscle cells that occurs after eating.

Consider hormone replacement

Keeping in mind that belly fat and weight gain is associated with the hormonal shifts of perimenopause and menopause, it is important to consider your hormone levels. Some doctors choose to perform salivary or serum testing of hormones, while others assume there’s a general pattern that estrogen and progesterone are low once the ovaries cease to produce hormones. Doctors may choose to replace hormones with synethetic or bio-identical hormones in the form of pills, sublingual troches, creams, and vaginal suppositories. While it is well known that hormone replacement can improve symptoms of hot flashes, vaginal dryness, low libido and insomnia; the right combination and dosage of hormones can also help women lose weight and belly fat, when nothing else seems to help.

Get support from natural medicines

There is plenty of research demonstrating the effectiveness of blood sugar control using herbal medicines such as chromium, berberine and cinnamon. Gymnemma, a botanical medicine, can be helpful for sugar cravings. Fish oil can help reduce inflammation, improve insulin sensitivity, cholesterol and mood.  Maca can help with mood as well as libido in perimenopausal women. In addition, there are numerous herbal medicines that can help balance hormonal levels, thereby improving symptoms such as hot flashes, insomnia, fatigue and low moods associated with (peri)menopause.

Work on relaxation, stress reduction and self-love

Manage stress with yoga, art, tai chi, meditation, journaling, deep breathing or whatever practice you find to be relaxing. This is important since high stress and cortisol levels will cause blood sugar dysregulation and weight gain. Remember that YOU matter! Think of exercise and healthy eating as a reflection of your self-love and respect; they are a means to realize your dreams of being a healthier and happier version of you.

The doctor will hear you now.

Your first appointment with Dr. Tais will include a comprehensive medical history and in-depth discussion about all your health concerns. We want it to be the most enlightening appointment you've ever had.

What Patients Are Saying

  • "I just saw Dr. Tais for the first time yesterday, and she was beyond wonderful. She will be my PCP moving forward. This was the first time that I truly felt heard, listened to, and cared for with regard to my health and complicated thyroid issues. She sat with me for about 35 minutes just talking...asking questions...listening."

  • "Dr. Tais is right on target with finding and correcting the root of the problem. She is the first doctor to ask me about my mental and emotional health post partum and my son is almost 18 months old. I had just assumed the way I was feeling was normal but she had suggestions on how to improve things."

  • "I loved my experience with Dr. Tais! She was very patient with me, answered all my questions, and helped me manage my thyroid issues. I’ve never felt better! I’ll recommend her to all my friends and family!"

  • "My initial consultation with Dr. Tais was very informative. She explained things in a clear and concise manner, and made a complicated issue easy to understand by giving me a step-by-step outline of the 5 major factors that need to work optimally for couples to conceive."

  • "My daughter loves her appointments with Dr. Tais! After so many appointments where my daughter left crying after visits with her pediatrician, I decided to try an alternative option to help my daughter be less fearful... Dr. Tais does an amazing job making my daughter's appointments less anxiety provoking."

  • "Love her!!! Very patient. Naturally gifted in her practice and feels like talking to a best friend. Always prayed for that in a Dr. Thanks for all you do Dr. Tais."

  • "I have seen Dr. Tais twice now & I am really thankful to have found her! She is helping me with my thyroid related problems. She really cares & responds quickly when I have questions. She is awesome."

  • "I was thrilled that Dr. Tais took the time to ask questions that no one ever asked and actually listened to my concerns. She seems truly interested in finding the root of the problem in order to find a solution. And being able to speak to her on the phone is priceless. I'd give her 10 stars if I could."

  • "Dr. Tais is amazing. I can’t say enough good things about her! She gives multiple ideas and recommendations and gives a starting point and alternatives if something doesn’t work. She follows through on everything and is easy to get ahold of."

  • "Dr. Tais is seriously the best. Her natural approach is just what I was searching for! She absolutely listens, is attentive, extremely thorough and I always feel comfortable sharing everything. Bonus...her office super comforting and scheduling is always easy."

  • "I would highly recommend Dr. Tais. She has helped me tremendously and goes above and beyond to help her patients. She is kind and takes time to answer questions or concerns. Her office is nice and a much more relaxed atmosphere than most."

  • "Dr. Tais is a very empathic and knowledgeable physician. She has a very calming presence and always offers an explanation to any questions that I have, critical or not. Unlike several other doctors that I've met, she does not become defensive or assume a position of authority."

  • "Finally, I found Dr. Tais, and I only wish I had found her ten years sooner. I've never had a doctor sit down and really look at my holistic health issues... she allowed me to be a part of making the choices for my course of treatment. I highly recommend Dr. Tais -- she has changed my life."

  • "She is now the only doctor I trust... and am now a loyal and lifelong patient. I am feeling so much better now and we are working to fine tune the treatments... The follow up visits aren't too much more expensive than my regular copays with my health insurance and my husband agrees that Dr.Tais is worth every penny!!!"

  • "I have been to several doctors over the years and no one could give me the answers I needed. My thyroid has been out of whack for some time all I would hear is "your labs are normal...you're tired because you have kids!" Dr. Tais ran the labs that I needed to get to the bottom of my problem."

  • "I've been seeing Dr. Tais for several years now. She is very attentive, gentle, & thorough. I feel comfortable sharing my concerns with her. What is so refreshing is that unlike allopathic doctors, she doesn't try to give write you a prescription for every ailment just to mask symptoms."

Read more reviews about Fresno Holistic Medicine