Bloating Breakthrough
Bloating is a common symptom of menopause that affects many women. Menopause belly bloating makes you feel uncomfortable and can impact your quality of life and self-esteem. Luckily, there are several ways to reduce and prevent belly bloating during and after menopause. In this article, we’ll discuss the causes of menopause belly bloat, give you some advice on how to manage it and also provide you with some tips to prevent it.
What is Bloating?
Bloating involves an uncomfortable feeling in your abdominal area that is often caused by extra fluid or air.
Symptoms of menopause belly bloating may include:
- A feeling of tightness or fullness.
- Stomach swelling.
- Temporary weight gain.
Other symptoms you may experience due to changes in digestion during menopause include:
- Stomach cramping and pressure.
- Constipation.
- Gas.
- Heartburn.
- Indigestion.
Causes of Menopause Belly Bloat
Menopause belly bloat is most often caused by extra fluid or air, which may result due to:
- Hormonal changes – during perimenopause and menopause, hormonal changes, particularly a drop in estrogen, affect the microbiome of your gut, which is the beneficial bacteria in your intestines. The drop in estrogen and gut bacteria may impair optimal digestion and cause water retention, gas, constipation and irritable bowel syndrome (IBS), leading to menopause belly bloat.
- Diet and lifestyle – consuming fatty, salty, sugary or processed foods can cause menopause belly bloat. Additionally, dehydration, eating too fast or eating a large meal late in the day promotes belly bloating. Other factors including excess stress, smoking and lack of exercise contribute to menopause belly bloating.
- Aging – as you get older, your digestion naturally changes. You may have less stomach elasticity, acid production and intestinal motility, which all disrupt your gut microbiome and can contribute to menopause belly bloat.
Solutions for Menopause Belly Bloat
If you’re suffering from menopause belly bloating, there are some things you can try to help reduce your symptoms, including:
- Regularly exercising.
- Drinking more water.
- Consuming a healthy, balanced diet with lots of fiber.
- Drinking fennel, ginger or green tea.
- Using over-the-counter gas relief medication.
If you’re suffering from menopause belly bloating that is significantly affecting your life, you may want to consider hormonal therapy. This type of treatment helps to reduce overall menopause symptoms, including belly bloating.
Preventing Menopause Belly Bloat
If you’re looking to prevent menopause belly bloating from happening, here are some tips you can try:
- Stay hydrated: Drinking enough water throughout the day helps move food through your digestive tract, which reduces the risk of constipation and bloating.
- Limit your caffeine and alcohol consumption: Drinking too much caffeine or alcohol interferes with your gut microbiome and can increase your gastrointestinal symptoms. Limiting your consumption of caffeine and alcohol helps to reduce the risk of bloating.
- Limit processed foods: Limiting processed foods, as well as foods that are high in salt and sugar, helps to improve digestion and also helps to reduce inflammation in your gut.
- Consume a diet high in fiber: Eating a healthy diet that’s packed with lots of fiber from whole grains, fresh fruits and veggies helps improve your digestion and reduces the risk of bloating.
- Consume foods high in potassium: Sodium contributes to water retention and bloating, but potassium balances sodium and has a diuretic effect. Eating high-potassium foods such as bananas, oranges, kiwis and strawberries helps to reduce the risk of belly bloating.
- Eat probiotics or take a probiotic supplement: Eating fermented foods such as yogurt, buttermilk and miso or taking a probiotic supplement helps to improve your gut microbiome and reduces the risk of bloating.
- Stay active: Participating in physical activity 3 to 4 times per week helps minimize menopausal symptoms, including bloating.
- Manage stress: Learning to manage your stress helps prevent belly bloating. Activities such as yoga and meditation, or engaging in activities that you enjoy, such as reading or gardening, help manage your stress and your menopause symptoms.
- Quit smoking: Quitting smoking helps to increase your energy levels and you may find that you’re more motivated to take care of your body.
Bloat-Free Transition
Menopause belly bloating is a common and uncomfortable symptom that has various causes including hormonal changes, diet and lifestyle habits and aging. These factors affect your healthy gut microbiome, contribute to water and gas retention and impact your natural digestion process. Luckily, there are various ways you can treat and prevent menopause belly bloat including eating a healthy diet, staying hydrated, maintaining an active lifestyle and effectively managing stress. Living a healthy lifestyle helps to improve your digestive health, and in turn, reduces menopausal belly bloating, allowing you to be more comfortable during this transitional period in your life.