Sudden Belly Fat After Your Hysterectomy, Myomectomy Or Endo Excision?
Today, I want to address a topic that affects many post-surgery, myself included: belly fat accumulation.
It's crucial to discuss this openly and without shame, along with the role acute stress plays in this process, and offer strategies to mitigate stress for a healthier recovery.
Understanding the Link between Stress and Belly Fat:
Stress, especially acute stress like major surgery, can significantly impact our bodies. Not to mention the chronic stress you may have been going through leading up to surgery.
When we experience stress, our bodies release cortisol, a hormone associated with the body's "fight-or-flight" response. Cortisol can lead to increased fat accumulation, particularly in the abdominal area.
Here's how it works:
Cortisol and Fat Storage: Cortisol triggers the storage of visceral fat, often around the abdomen, as a survival mechanism. This accumulation is linked to higher stress levels and can be challenging to manage.
Emotional Eating: Stress can also lead to emotional eating (been there!), often resulting in the consumption of unhealthy, calorie-dense foods, which can contribute to weight gain and fat accumulation.
Sleep Disruption: Our bodies have to be rested to efficiently process stress. The most powerful thing you can do in early recovery is get a lot of true rest. Watching TV, doom scrolling, and eating processed foods is not true rest.
Strategies for Mitigating Stress and Managing Belly Fat:
Practice Mindfulness and Relaxation Techniques: Incorporate practices such as guided breathwork or meditation into your daily routine. These activities can help reduce stress levels and promote a sense of calm.
Progressive Exercise: A good exercise program should involve practicing the same movements over a long period of time, looking for progress in mobility, strength, balance, and stability. When you’re already going through a major stress event, you should consider limiting high-intensity, randomized forms of exercise (think things like Orange Theory, cycling classes, etc.).
Move Often, But Gently: Take walks; lots of movement breaks during your day, but keep it gentle. You should feel energized by your movement routine, not exhausted.
Balanced Nutrition: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid processed and sugary foods that can contribute to unwanted weight gain, including packaged “health” foods. Avoid alcohol as much as you’re willing to.
Sync Your Circadian Rhythm: Our body literally syncs with the earth to drive the appropriate release of cortisol in the mid-morning, which should decrease at night. Your light environment should gradually brighten in the morning, meaning don’t get on your phone first thing. Try to get some morning sunlight first, even for 2 minutes. At night, try to avoid screens 1-2 hours before bed so your body can naturally reduce cortisol, ramp up melatonin, and allow for more restful sleep.
Sleep Hygiene: Sleep in a dark room with no phones or screens; allow yourself down time before bed (not doom scrolling!) so you can enhance your sleep quality as much as possible. Personally, I use Magnesium Glycinate supplements + sleep with a sleep mask.
Time Management and Boundaries: Organize your daily activities, set achievable goals, and establish clear boundaries between work, recovery, and personal time to minimize stressors. Your cup is more full than normal as your body navigates the first 3–6 months of healing. As much as you can reduce your daily stressors, do it.
Professional Support: Consider consulting a health professional or a support group to navigate your stress and emotions during this post-surgery period.
You’re not alone!
It’s not talked about often enough, but a lot of women go through this after surgery (hair loss, too!). But that’s a topic for another day...
Fat accumulation is a NORMAL response to acute, extreme stress AND/OR long-term chronic health issues. The #1 most important thing you can do is be patient with your body and approach it from a place of self-love and recognition for everything you’ve been through.
The body suddenly accumulating abdominal fat is a cry for help. Your body is requesting love, rest, and nourishment. Listen to it.
To learn more about how I can help you, reach out to me here.