Menstrual cramps, right time of month, but no bleeding?

First of all, my boyfriend and I have both been sterilized, so the chances of my being pregnant are pretty much nil. I'm 40 years old, and normally get my periods like clockwork. This month, I had my usual cramping...but never any bleeding. I started exercising regularly around 2 weeks ago (I went from 0 exercise to around 45 minutes daily). I know that missed periods are not that uncommon in the world, and wouldn't doubt my sudden daily exercise could have influenced it, but has anyone ever had the usual period cramps, but without the bleeding? Just curious! I'm 40 years old, not overweight, generally healthy. Hopefully it's not the start of perimenopause...lol. Also just had routine bloodwork done at the doctor's, other than a mild vitamin D deficiency, all was normal.

It could be the start of preimenopause. It could also be some fluke where your uterus didn't build up much of a lining last month so there's nothing to be rid of.
It's also possible to have ovarian cysts. If your period goes missing for a few months in a row, it's best to have it checked out. It's unlikely to cause serious problems, but better safe than sorry!

It is a well known fact that before, during or after menopause women start to develop what is commonly known as menopause tummy fat.  But why is this happening and what can you do about it?  Well there are actually a number of reasons why this occurs.

First of all as you age, your metabolism slows down as you are generally becoming less active.  In addition, because you are becoming less active you require fewer calories but seldom do you adjust your diet to take this into account.  This naturally leads to an increase in overall body fat.   But this alone doesn't explain the menopause tummy fat.

In conjunction with this your hormones are changing and in particular you are producing less oestrogen.  Normally throughout the child bearing years, oestrogen helps direct any excess fat to the hips, but as oestrogen levels decrease excess fat stops going to the hips and instead accumulates around the midsection causing menopause tummy fat.

Unfortunately excess weight around your belly is particularly unhealthy as compared to other areas of the body and increases the risk of diabetes, some cancers and of course heart disease.  The good thing is you don't just have to accept it; you can do something about it. 

Understanding the reasons for this new accumulation of fat is the first step towards fighting it.  There are actually two types of belly fat; subcutaneous (what we can see) and visceral (deeply buried around our organs).  It is the visceral fat that is responsible for the potential health problems and it is therefore this fat that we need to target.   Fortunately visceral fat can be reduced through a few lifestyle changes to your diet and exercise routine.

Here are just a few tips on how to reduce that menopause tummy fat.

Adjust your diet

The key things here are to eat fewer calories and improve overall nutrition.  You don't have to go on a crash diet, but just a few tweaks here and there should do the trick.

1. Replace simple carbohydrates with complex
2. Reduce portion sizes
3. Add fat-burning foods to your diet
4. Eat less calories
5. Replace saturated fats with polyunsaturated fats

Exercise Regularly

In order for you to tackle that menopause tummy fat you need to burn more calories than you eat.  Regular exercise will boost your metabolism thereby assisting in this weight loss process.  You should try to exercise every day of the week, alternating cardiovascular and core strength exercises.

For maximum results you need to work at a moderate to high intensity for at least 30 minutes.   Aim to work at a level that has you breaking into a sweat and increases your heart rate into the "fat-burning" zone.

Apart from the obvious weight loss benefits associated with exercise, an additional benefit of exercise which is often overlooked is the affect that it has on stress.  It is well known that exercise produces endorphins and endorphins improve your body's response to stress.  Exercise therefore may be just what you need to combat any comfort eating you are doing as a result of stress.

Targeted Tummy Exercises

It is now well accepted that you can't "spot-burn" fat in a particular area.  However, in conjunction with an overall weight loss regime, targeting specific areas will increase the effect by firming and toning the muscles in that area.   In particular to eliminate menopause tummy fat you need to target the lower and deeper abdominal muscles.

Traditional tummy exercises are not the most effective way to do this.   Sit-ups, crunches, leg lifts will help to target the subcutaneous fat but for removal of the deep visceral fat, you will need to engage in pelvic tilts and abdominal hollowing exercises, most easily described as "drawing in the bellybutton".

Menopause tummy fat is a drag, but by adding these few changes to your lifestyle you can eliminate it and at the same time improve your overall health and energy levels.

Marnie Williams has developed a comprehensive resource site to assist women with their menopause weight issues before, during and after menopause. She spends her time helping others to understand and find solutions to menopausal weight problems. For more tips, information and radical new ideas on diet and exercise to prevent weight gain in menopause visit: Menopause Weight Loss Tips.