Beat Menopause Bloating: Simple Ways to Feel Better

As we grow older, our bodies undergo a wide variety of changes that we need to adjust to if we want to live a full life. Perimenopause can come with all sorts of uncomfortable symptoms, including bloating caused by water retention, gas accumulation, or slowed digestion.

While menopausal bloating can be frustrating and even painful at times, you can find relief through lifestyle changes such as drinking more water, eating the right foods, and getting enough exercise. Lots of women are also prescribed HRT to help support them through the menopause and help tackle the symptoms.

In this article, we'll take a closer look at menopause bloating and explore a few simple ways to alleviate your symptoms and feel better.

A Closer Look at Menopausal Bloating

Let's take a closer look at menopause bloating to get a better idea of its causes and symptoms.

What causes bloating?

Bloating is caused by air or liquid in the stomach, which can make your belly appear rounder, tighter and more distended than usual. Menopause bloating is typically caused by hormone fluctuations which can lead to slower digestion, gas and water retention. Other causes of bloating include swallowing air, changes in diet, and there is also a link with stress and anxiety.

Typical bloating symptoms

Some typical symptoms often associated with menopause bloating include:

• A round, swollen belly

• Temporary weight gain

• Pain in the abdominal area

• More farts and burps than usual

• Rumbling noises from your stomach

If you experience bloating symptoms, you are not alone. According to a study, 63% of women interviewed listed bloating as one of their main gut health changes during menopause and perimenopause. However, the good news is that postmenopausal women are less likely to experience bloating because of their lowered hormone levels.

Prolonged bloating

While bloating is often mild and short-lived, persistent symptoms can indicate a more serious condition. If you experience prolonged bloating, it could be a sign of a serious underlying problem like ovarian cancer. To eliminate doubt, if you are ever experiencing new or worsening bloating it is best to see your GP and they can help rule out more serious conditions.

10 Ways to Alleviate the Symptoms of Menopause Bloating

Fortunately, there are many ways to manage your menopausal symptoms naturally. Some of the most effective ways to prevent and relieve bloating include:

1. Stay hydrated

Hydration is essential for a healthy gastrointestinal tract and ensuring that food moves through this tract smoothly. However, drinking too much water can also lead to water retention, so you need to find a balance that works for you.

The amount of water you should drink each day will depend on your size, how active you are, and where you live. You can check the colour of your pee to help guide you on when you may be becoming dehydrated.

2. Avoid foods that cause gas retention

Some foods contain more gas than others. If your diet is filled with gassy foods, you may be making your menopausal bloating worse. Some of the foods you can try to eliminate include beans, broccoli, and processed foods. Bear in mind that beans and broccoli are packed full of fibre and nutrients so only avoid them if they are a clear trigger for you. You may also want to keep a food diary to see what specific foods and meals may trigger your gastrointestinal symptoms.

3. Stay away from fizzy drinks

If you experience bloating caused by gas retention, you should try to avoid carbonated drinks as much as possible. While they can be a nice treat from time to time, fizzy drinks result in excess gas in your stomach, which can lead to bloating and abdominal pain. These drinks are also usually filled with sugar or sweeteners.

Try to replace fizzy drinks with things like water, fruit juice, iced tea, and other non-carbonated beverages.

4. Exercise regularly

By participating in regular exercise, you'll help move food through your digestive system and sweat out any excess water retention. Exercise can also alleviate many other menopause symptoms, including stress and insomnia.

Additionally, exercise can help you maintain a healthy weight, which is essential if you want to avoid putting too much pressure on your bladder.

5. Quit smoking and chewing gum

Both smoking and chewing gum can cause you to swallow air unintentionally. This build-up of air in your stomach can result in painful bloating and issues with your digestive system. Quitting smoking is easier said than done, but you'll enjoy a wide range of health benefits if you do.

Instead of chewing gum, you could opt for breath mints and throat lozenges.

6. Eat smaller meals

When you eat a large three-course meal, your body may struggle to digest all the food as your metabolism typically slows down during perimenopause. Instead of three large meals, you could eat smaller meals more frequently throughout the day.

While you may need to adjust your eating schedule, smaller meals can help you avoid bloating during menopause.

7. Monitor your salt intake

Did you know that eating too much salt can also result in swelling and water retention? Unfortunately, most processed foods are filled with excess salt, which can make it hard to avoid. Monitor your salt intake by cooking your meals from scratch and reading the nutritional labels so you know how much salt you're getting each day.

8. Eat foods that promote digestive health

Just like there are foods that promote bloating, there are also foods that promote healthy digestive systems. Some of the foods you want to include in your diet to avoid bloating include:

• Yoghurt

• Sauerkraut

• Kefir

The thing that all the abovementioned foods have in common is probiotics, which promote healthy gut bacteria. It is important to note that you should only make gradual changes to your diet if you suffer from bloating as big changes may worsen bloating initially. When it comes to probiotic supplements the NHS recommends talking to a doctor before taking any.

9. Peppermint oil

Peppermint oil is a natural remedy commonly used to relieve bloating as it relaxes the gastrointestinal tract and can reduce spasms. It is particularly effective for bloating related to IBS. You can trial peppermint tea or your doctor may recommend a capsule form for a stronger effect.

10. Medications and treatments

Your doctor may recommend medication, particularly If you've tried most of the natural remedies and implemented the recommended lifestyle changes but are still experiencing bloating. Some of the medications prescribed to alleviate menopausal bloating include:

• Gas medications: These are usually available at most pharmacies. Your general practitioner or pharmacist should be able to recommend a particular brand. You can also get peppermint oil capsules.

• Hormone replacement therapy: This may be a good option if you are looking to regulate your hormone levels. Your GP or menopause specialist can guide you through whether it could be an option for you in the context of your medical history.

• Birth control pills: If you still get your period each month, birth control pills may be able to help regulate your menopausal hormonal fluctuations, which lead to bloating.

If you're battling with menopausal bloating, schedule an appointment with your general practitioner. They will be able to provide a diagnosis and offer effective treatment options.

FAQs

What are some of the other common symptoms associated with menopause?

Some of the most common menopausal symptoms include skin problems, anxiety, menstrual changes, hot flashes, night sweats, and insomnia. These symptoms can be uncomfortable and embarrassing, but remember that it's still possible to lead a normal and happy life even if you're experiencing menopause.

How do I determine whether I'm experiencing bloating or weight gain?

Unlike weight gain, bloating is temporary and typically accompanied by a swollen stomach and a feeling of discomfort. Bloating usually takes place directly after meals, and you'll also notice changes in the shape and size of your belly throughout the day.

If you're unsure whether you're experiencing bloating or weight gain, you can always schedule an appointment with your GP, who will be able to provide you with further insights. Some women also tend to confuse menopause bloating with irritable bowel syndrome because of the similar symptoms.

What will make my menopause bloating worse?

Menopausal bloating can be worsened by poor dietary choices (high-sodium and processed foods), smoking cigarettes, chewing gum, eating too quickly, and eating large meals. Prevention is better than cure, so make sure you implement healthy habits before you begin experiencing the first signs of bloating.

Lifestyle factors play a huge role in your general health, as well as the quality of life you'll experience during perimenopause.

How do I know whether my bloating is caused by gas retention or water retention?

If your bloating is caused by water retention, you'll find that you experience swelling in other parts of your body, too, usually your hands and feet. Bloating caused by gas retention usually only results in the swelling of the stomach.

Final Thoughts

While bloating can be uncomfortable and frustrating, it is a very common symptom for pre-menopausal and menopausal women. There is no need to be embarrassed or ashamed of your bloating, as it is completely normal.

Here at Jude, we are passionate about breaking the stigmas surrounding women's health. We are proud to provide useful online resources about menopause, urinary incontinence, hypertonic pelvic floor syndrome, and other conditions. We also offer a range of bladder control tablets and incontinence products, including leak-proof underwear and incontinence pads.

Remember that menopause bloating doesn't need to hold you back from living a content and fulfilled life. There are plenty of different ways to manage your symptoms and relieve bloating. It's all about finding what works best for you.