Why does the belly start protruding after the age of 35? Know the big difference between ‘stress belly’ and ‘hormonal belly’

After crossing the age of 35, the body’s metabolism starts slowing down and hormonal changes also occur rapidly. It is often seen that at this age, even if the total weight does not increase much, stubborn fat starts accumulating around the stomach. But do you know that not every fat seen on the stomach is the same? This is not just normal obesity, but can be a sign of ‘stress belly’ or ‘hormonal belly’. After 35, the balance of hormones like cortisol, estrogen and insulin starts deteriorating in the body, which has a direct impact on the size of our stomach. Dr. Palleti Shiva Karthik Reddy (MBBS, MD, FAIG), Consultant Physician, Elite Care Clinic, explains that different biological processes are behind the increase in belly fat. Although lifestyle habits like diet, sleep and physical activity play a role, internal changes in the body after age 35 also alter the patterns of fat accumulation. How is Stress Belly formed? According to Dr. Reddy, the main cause of stress belly is increased levels of cortisol in the body over a long period of time. Cortisol is our main stress hormone. When stress persists, cortisol begins to accumulate as ‘visceral fat’ around the internal abdominal organs. This fat can increase insulin resistance and make you eat more calories and sweets. A person suffering from stress belly fat has to face problems like sleep problems, constant fatigue, strong desire to eat sweets and faster weight gain around the waist compared to the rest of the body. Why does hormonal belly occur? Hormonal belly is mainly associated with hormonal fluctuations during perimenopause and menopause in women. Dr. Reddy explains that at this age the level of estrogen starts decreasing, due to which the place of fat accumulation in the body changes. The fat which earlier accumulated in the hips and thighs, gradually starts shifting towards the stomach. Along with this, many symptoms are seen in women, such as irregular periods, sudden feeling of extreme heat (hot flashes), reduced muscle strength, slowing down of metabolism and gradual increase in belly fat. In many people after 35 years, both stress and hormonal changes can occur together, which can be identified by the correct symptoms. Ways to Reduce Stress Belly If your belly is bulging due to stress, the first step is to control cortisol hormone. Get adequate and deep sleep of 7 to 8 hours daily. Do moderate intensity exercise like brisk walking or light strength training. Reduce mental stress with meditation, yoga and mindfulness. Take plenty of protein and fiber in your diet so that blood sugar level remains normal. Avoid consuming too much tea or coffee (caffeine). How to reduce hormonal belly? To reduce the fat increased due to hormonal imbalance, some different changes in lifestyle are required. Do resistance and strength training regularly, this keeps muscles strong and improves metabolism. Increase the amount of protein in your diet. Get enough vitamin D and calcium for bone and hormonal health. If the symptoms of perimenopause are very bothersome, then consult a doctor and get hormonal testing done. According to Dr. Reddy, whether the reason is stress or hormones, the strongest foundation to keep the stomach fit after 35 is regular exercise, stress management, balanced diet and good sleep.