Perimenopause Bloating
Bloating is a common symptom experienced by many women during perimenopause, which is the transitional phase leading up to menopause. Perimenopause usually starts in a woman’s 40s, but it can also begin earlier or later and persist for a number of years.
According to studies, perimenopausal and postmenopausal women have higher bloating, distension, and gas than males do.
Reason Behind the Perimenopause Bloating
Bloating could happen more frequently in the perimenopause than in the menopause or the postmenopause.
Hormones Fluctuation
Your hormonal balance changes quickly during perimenopause. Higher estrogen levels may result from this. Estrogen makes your body retain water, which can result in bloating.
Women going through the perimenopause and menopause don’t just experience bloating. Fluctuating hormones can also cause:
- Hot flashes
- Sleep disturbances
- Vaginal dryness
- Mood swings
- Weight gain
Hormone Replacement Therapy (HRT)
During perimenopause or menopause, healthcare providers may prescribe hormone replacement therapy (HRT) to some women, and for certain individuals, this treatment can lead to side effects, including bloating.
Menopause Symptoms Affect Gastrointestinal Health
Certain researchers have proposed that the combination of menopause symptoms, like hot flashes, mood swings, and sleep disruptions, exacerbates gastrointestinal symptoms, including perimenopausal bloating.
Of course, these signs alone or together can lead to stress, which might also be making your stomach issues worse.
Natural Remedies of Perimenopause Bloating
1 – Keep an Eye on Your Sodium Intake
According to a study, high salt intake promotes water retention in our bodies, which can cause bloating.
Salt is the primary source of sodium, cutting back on your consumption may help with perimenopause bloating.
Reducing your salt intake can also help lower blood pressure, which lowers your chance of developing cardiovascular disease.
High salt content is frequently found in processed meals, including:
- Processed food
- Crisps
- Soups
- Sauces
- Dressings for salad
- Sauces
- Cheese
2 – Taking Probiotics – Good for Gut Health
Probiotics are living microorganisms that can benefit our bodies, particularly our digestive systems.
In the UK, popular probiotics brands include:
- Symprove
- Optibac
- VSL #3
3 – Reduce caffeine consumption
Caffeinated beverages like coffee and tea can lead to water retention. If you consume more than several servings of caffeine per day, consider cutting back to see if it helps alleviate bloating.
4 – Regular exercise
Insomnia, anxiety, depression, and fatigue are a few of the menopause symptoms that can be reduced with regular exercise. Additionally, it can shield you from a number of illnesses and ailments, including weight gain.
5 – Herbal Remedies for Bloating Relief
Carminative herbs like chamomile, garlic, spearmint, and cinnamon can provide relief from bloating and discomfort. These herbs help by purging the body of excess gas.
6 – Manage Stress Level
Undoubtedly, stress can cause bloating, tension, headaches, and many other symptoms. When facing health issues, it’s more crucial than ever to try to practice self-care.
Managing stress through techniques like spending five minutes in a relaxed seated position, listening to music, or following a guided meditation can help alleviate multiple symptoms, including bloating.
7- Reduce the portion size of your meals
Consider eating three smaller meals and two to three snacks throughout the day rather than three large meals. Bloating after meals could be lessened as a result of your digestive tract processing less food.
Conclusion
Bloating is a typical symptom both before and after the menopause. Although other causes may also contribute to bloating, hormonal changes are the most frequent cause.
Fortunately, most cases of bloating tend to disappear rapidly with dietary adjustments and medical treatments.
Start feeling healthier with the support and expertise of Clinical Nutritionist Sania Gul. Book an appointment at Nutrition by Sania for Personalized Meal Planning, PCOS, Weight Management Issues, Nutrition Advice, and Support.
FAQs
What are the signs of bloating?
Five signs of bloating include:
- Cramps
- Burping
- Diarrhea
- Constipation
- Swelling
Do bananas help with bloating?
Additionally, bananas are a good source of prebiotic fiber, which promotes the growth of beneficial gut bacteria and enhances digestion. Eating a banana before a meal can increase healthy bacteria and reduce bloating by 50%.
Does yogurt make you bloated?
If you have lactose intolerance, small amounts of yogurt, cheese, and milk can cause bloating. Switching to plant-based products (such as oat milk or vegan cheese) or lactose-free dairy products (like Lactaid) can help alleviate this symptom.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7122060/