Do you feel like you’ve hit your discomfort threshold and are wondering how to stop menopause bloating? Bloating is one of the less-talked-about yet really annoying symptoms of menopause. Many women feel a bit heavier than usual or even an apparent overnight enlargement of their waistlines. Bloating during menopause is unpleasant and can be stubborn. But when it becomes too common, it may seem like a never-ending battle.
The good news? There are numerous practical and natural ways you can rely on to ease this discomfort. Let’s take a deep dive into why bloating happens during menopause and various ways to put an end to it and live a more comfortable life each day.
Why Do Bloating Occur During Menopause?
Bloating is among the many menopausal symptoms, especially during the early stages. It’s a result of the roller-coaster effects of hormone fluctuations. Studies have shown that these hormonal changes influence the gastrointestinal tract, causing more water and gas retention.
As the level of oestrogen and progesterone hormones declines, it impacts various bodily systems. Oestrogen is important in controlling women’s stress susceptibility and can lead to the release of cortisol. This stress hormone impacts the function of several good bacteria in the digestive system, increasing the chances of developing irritable bowel syndrome (IBS).
IBS is what causes slowed metabolism, sluggish digestive processes, and gas build-up. Your body may also start holding onto more water, feel stressed, and experience changes in appetite. Bloating during menopause can cause feelings of fullness, abdominal tightness, and pressure. It may also lead to an enlarged belly becoming more evident.
Understanding how it’s connected to menopause is crucial in finding how to stop bloating during menopause.
How to Stop Menopause Bloating in 10 Natural Ways
Many menopausal women find it difficult to effectively manage or stop bloating. One of the most effective ways of stopping bloating is to make lifestyle adjustments. Whether you’re battling a mild or full-on bloated belly, these remedies can help ease bloating during menopause.
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Stay Hydrated
This may sound counterintuitive, considering that water retention is one of the causes of bloating during menopause. But keeping your body hydrated can actually help reduce bloating. Normally, when the body is dehydrated, it tends to hold onto water, which can also cause constipation.
So, when you drink a sufficient amount of water regularly, the body naturally gets rid of the excess water it doesn’t need. Keep yourself hydrated to maintain a smooth digestive tract motility. Kickstart your day with a warm glass of lemon water. This will help hydrate your body and relieve water retention since lemon acts as a natural diuretic.
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Exercise Regularly
Looking for how to stop menopause bloating while keeping fit? Regular exercise is one of the most effective ways of easing bloating since it improves circulation and triggers faster digestion. Perform light activities such as gentle yoga, stretching and walking to alleviate gas and enhance regularity.
Try to go for a 15-minute walk every day after meals. This is a simple but effective way of boosting digestion and preventing bloating. Working out is particularly helpful if you feel bloated in the evenings; it helps keep the digestive system active and prevent discomfort.
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Practice Mindful Eating
You don’t want to swallow air while eating as it will only hasten bloating. Practice eating slowly while focused on your food to prevent excessive air from entering your digestive tract. During meals, ensure your environment is calm and you’re in a comfortable seated position so you can focus on your bites.
Still on eating, avoid chewing gums or drinking using a straw as these also increase the amount of air swallowed. Mindful eating does not only ease bloating but it also improves digestion. It helps you feel more satisfied from eating just small portions.
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Incorporate Fibre Gradually
A high-fibre diet can further enhance digestion and ease bloating. But you should be careful with taking too much fibre as things can backfire and get you into a full-blown bloated state. Include fibre into your diet slowly while drinking sufficient water to promote smooth movement throughout the digestive system. Some great sources of fibre include oats, leafy greens, and flaxseeds.
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Embrace Probiotics
Probiotics are the “good bacteria” because they help balance the gut and improve digestion. It’s been proven that probiotics are beneficial in reducing bloating and other menopausal symptoms like mood swings and fatigue.
Probiotic yoghurt is one of the rich sources of the “good bacteria.” However, it’s often filled with lots of sugar which is detrimental to your health. Instead, opt for sources such as sauerkraut and kefir. Alternatively, you may consider probiotic supplements. To achieve the best results, look for strains such as Bifidobacterium and Lactobacillus.
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Avoid Foods That Cause Gas
If you’ve been looking for how to stop bloating in menopause but don’t watch what you eat, you might not achieve any significant results from your anti-bloating methods. When shopping for foods, you should avoid those known to produce gas in your stomach. The most common ones include cabbage, broccoli, beans, and carbonated drinks.
Apart from these foods, you should also watch how your body responds to certain foods. A food diary might help you note down foods that cause you bloating and avoid them as much as you can. This doesn’t mean necessarily avoiding every food that produces gas in the gut, but reducing your intake can help you reduce the bloating discomfort.
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Limit Salt Intake
During menopause, the water retention capacity of your body is already high. So, too much salt can make things worse since it increases water retention. Limit your intake of pre-packed and processed foods as they often contain high amounts of salt. Instead, go for whole foods that give you the option to season yourself using spices and herbs.
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Limit Caffeine and Alcohol
Another strategy on how to stop menopause bloating involves reducing or eliminating alcohol and caffeinated drinks. Caffeine and alcohol cause dehydration and this can lead to increased water retention and worsened bloating. What’s more, caffeine can irritate your digestive system, especially if you regularly experience menopausal bloating.
Instead of coffee and tea which are full of caffeine, opt for herbal tea or decaf. Some great examples are ginger and peppermint tea, which are also great for soothing digestion and reducing bloating. Moderating your intake of caffeine drinks and alcohol can also help improve sleep, lower stress, and improve your hormone balance.
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Consider Magnesium Supplements
As a natural muscle relaxant, magnesium can significantly help reduce digestive spasms which often cause discomfort and bloating. Including magnesium supplements in your health routine especially if you’re battling sleep disturbance and muscle cramps can make a big difference.
Talk to your menopause care specialist or doctor to find out whether magnesium can be good for your body. If it’s determined to be right for you, it can significantly improve tension relief in the body and promote regular digestion. -
Manage Stress
Menopausal symptoms such as bloating can worsen with excessive stress since it directly impacts the digestive tract. Stress can cause digestive upset and slow down the digestion process, which triggers bloating through the “fight or flight” response. It’s this body response that diverts energy away from the digestive tract.
To benefit from bloating relief through stress management, practice techniques like meditation, deep breathing, and gentle yoga. Even if it’s just for 10 minutes every day, it can make a difference in your digestive comfort.
When To Consult Your Doctor to Manage Menopausal Bloating
Discomfort from menopausal bloating can severely impact your quality of life and daily activities. To maintain mental calm and comfort, it’s important to consult your menopause care doctor if bloating worsens or becomes persistent despite trying out the remedies highlighted.
Dr Nadira of Pause and Co Healthcare offers specialised consultation and attention to women in their menopause. As an accredited advanced BMS menopause specialist based in Birmingham, she offers empathetic menopause consultations to help you overcome menopausal symptoms with vitality.
Pause and Co Healthcare offers personalised consultations and treatment plans to meet your needs and experiences, whether at perimenopause, menopause, or postmenopause phase. Book your consultation today and find out how you can receive assistance in managing bloating among other menopause symptoms.
Conclusion
Bloating during menopause is discomforting and can take over your daily life. It can happen during the early perimenopause or even at postmenopause phase, caused by fluctuations in oestrogen and progesterone hormones. Reduced levels of oestrogen, in particular, can alter various aspects of the digestive tract, leading to menopause.
When looking for how to stop menopause bloating, it’s important to realize that different approaches can yield varying results for different women. whether it’s dietary adjustments or mindful habits, you may have to experiment with different methods to find one that best works for you.
If these 10 remedies do not ease the bloating discomfort, it’s important to consult with a menopause care specialist to determine what works for you. The specialist may recommend and administer hormone replacement therapy (HRT) as a more effective way of reliving menopausal bloating.