Beat Menopause Bloating: My 7 Top Tips

Help for those digestive dilemmas!

Menopause can bring about a variety of changes, one of the most uncomfortable being belly bloating, and if you already feel uncomfortable in your skin, a bloated belly can really put a dampener on your social life & the aged-old morning question “what am I going to wear today”!

Understanding the causes of menopause bloating and how to manage it can significantly improve your quality of life and take a whole heap of stress off the morning wardrobe wrangle!

So let’s delve into the reasons behind menopause bloating and give you some tools and strategies for effective relief. 

Why Does Menopause Cause Bloating?

Menopause involves significant hormonal changes, particularly in estrogen and progesterone levels. These fluctuations can lead to several digestive issues:

• Slowed Digestion: Lower estrogen levels can slow down your digestive process, causing food to move more slowly through your system and leading to bloating.
• Water Retention: Hormonal changes can cause your body to retain more water, resulting in a bloated feeling.
• Increased Gas Production: Decreased progesterone levels can lead to an increase in gas production, contributing to bloating and discomfort.
• Decreased bile production: lower estrogen levels lead to decreased bile production in the liver which can result in the stool drying up in the large intestine, creating an uncomfortable feeling.

General Symptoms of Bloating

• Abdominal pain or discomfort
• Distention of the stomach
• Cramping sensations in the abdomen
• Constipation
• Excessive flatulence
• Excessive burping
• Nausea

Improving gut health can be a powerful tool in managing menopause bloating. Here are my top 7 tips: 

1. Diversify Your Diet

• A diverse diet rich in different types of fruits, vegetables, whole grains, and lean proteins supports a healthy gut microbiome. Different foods introduce a range of nutrients and fibers, feeding various beneficial bacteria.
• The Mediterranean style of eating with its high emphasis on plant based meals and healthy fats is ideal. 

2. Add Probiotics and Prebiotics

• Probiotics: These are beneficial bacteria that help maintain a healthy gut. Include fermented foods like yogurt, kefir, sauerkraut, and kimchi in your diet.
• Prebiotics: These fibers feed the good bacteria in your gut. Foods rich in prebiotics include garlic, onions, bananas, asparagus, and oats.

3. Reduce Sugar, Alcohol and Processed Foods

• High sugar found in alcohol and processed foods can be the leading cause of Gut disorders such as Leaky Gut and are a high contributor to IBS (Irritable Bowel Syndrome).  Eating these foods, along with high alcohol intake can disrupt the balance of your gut bacteria, promoting the growth of harmful microbes that contribute to bloating and inflammation.

4. Keep Hydrated

• Drinking plenty of water helps maintain a healthy gut lining and supports digestion. Aim for at least 8 glasses of water a day.

5. Move your Body

• Physical activity helps stimulate digestion and can prevent bloating. Incorporate both aerobic exercises, like walking or swimming, and strength training into your routine. Yoga can also be particularly beneficial for reducing bloating and promoting digestion.

6. Manage Stress

• Stress can negatively impact your gut health and lead to bloating. Practices such as meditation, deep breathing exercises, and having a hobby can help manage stress levels.

7. Get Enough Sleep

• Quality sleep is essential for gut health. Aim for 7-9 hours of sleep per night to support the balance of your gut microbiome and overall health.

When to Seek Medical Advice

While bloating is often a normal part of menopause, persistent or severe bloating can indicate other underlying health issues. If your bloating is accompanied by severe abdominal pain, unexplained weight loss, or changes in bowel habits, consult your healthcare provider to rule out any serious conditions.

Conclusion

Menopause bloating can be managed effectively by focusing on improving gut health. By diversifying your diet, incorporating probiotics and prebiotics, reducing sugar intake, staying hydrated, exercising regularly, managing stress, and getting enough sleep, you can significantly reduce bloating and improve your overall comfort during menopause. Remember, a happy gut leads to a healthier, happier you!

Do you need more support?

Why not check out my new Menopause MindBody Reset Program?  This is a 12-week online Program that, for a limited time, includes Live Group Coaching and Monthly Masterclasses!
Book in for a FREE 30-minute chat today to find out more!  HERE