Menopause and Bloating | Dr. Anna Cabeca – Dr. Anna Cabeca

Menopause and bloating — two words that we must combine very often. I mean how many times have you struggled to button your pants? Or absolutely hated the way you looked in the side mirror? I know I have personally been there more times than I can count.

If this is your struggle, take heart. There are so many things you can do to control that bloating, gas and discomfort. So you can slip into your pants and have Furthermore room in the middle.

Does it sound too good to be true? I promise it’s not. I have helped thousands of women over the years put an end to “menopausal belly» and get back their self-confidence and health.

Let’s talk about why your stomach inflates like a balloon (especially during menopause and menopause) and What helps with menopausal bloating…with some real strategies you can start using today to stop this menopausal bloating and weight gain, Girlfriend.

What is he doing Menopause Bloating I feel like?

Sometimes, you may notice that your stomach is distended and protruding, but it is not painful or painful in any way. In other cases, you may experience:

Feelings of indigestion
Gas
Constipation
Cramps
Pain
Pressure
Heartburn

All of these feelings can mimic other digestive disorders. In fact, by some estimates, 38% of postmenopausal women experience symptoms like irritable bowel syndrome (IBS). (2)

Why does menopause cause bloating?

Many women are starting to see an increase bloating during perimenopausethe years before you actually miss your period and are officially in menopause (which is the one-year anniversary of your period disappearing).

Perimenopausal symptoms, including bloating, may begin to appear in some women in their 30s.

Perimenopause is characterized by a sharp drop in the hormone progesterone. Estrogen also falls, but can be erratic in the overall pattern of decline. This means that sometimes, you will have estrogen dominance even though your estrogen levels are decreasing. Estrogen can cause your body to retain fluids, while progesterone can act as a diuretic, flushing fluids out. (1)

So when progesterone is low and estrogen is a little bit higher – that’s one of the ways menopause leads to a bloated belly.

Aging can also slow down your digestive system. And this can certainly contribute to menopause and bloating and gas connection as well.

The health of your gut also plays a big role in how flat your stomach is. Your gut health is also vital to almost every bodily function – so it’s one of the key things to optimize in menopause.

Let’s take a closer look at why.

Estrogen and your gut microbiome

Estrogen has a special relationship with many of your body’s tissues and systems, from your brain to your vagina. And your digestive system is no different.

In fact, researchers believe that menopause and the corresponding drop in estrogen that it brings changes the gut microbiome, and not in a good way. (3-6)

We know that your gut microbiome affects your health so much. And it may be these menopausal changes in your gut health that contribute to the many negative health outcomes we see in menopausal women, such as heart disease and diabetes.

But just because your estrogen is playing hide and seek with your body and causing your gut health to decline – that doesn’t mean you’re doomed to poor gut health in menopause. There are so many ways to keep your gut microbiome diverse and strong during menopause and beyond.

Let’s take a look at some of them.

7 Premenopause and Menopause Bloating Remedies

Just because your hormones are going haywire doesn’t mean you have to feel like a big beach ball around your midsection all the time.

What helps menopause bloating? Here are some simple strategies you can use to optimize your gut health and reduce menopausal bloating.

1. Change your diet

At the top of the list of things you can do to reduce bloating in menopause are dietary changes. Sugar is the ultimate culprit here. You’ll find that if you cut back on processed foods and sugar, your stomach can instantly flatten.

It’s important to also include plenty of fresh, whole foods, especially fiber-rich vegetables in your diet during this time. Fiber helps everything move through your digestive system much more easily, and that alone can help reduce bloating.

It is important to note here that fermented foods such as sauerkraut and kimchi can also help improve gut health and digestion.

I’m an advocate of eating a high-fat, moderate-protein, low-carb diet that focuses on an abundance of green vegetables to help support your gut health. I call this diet Keto-Green® and it has helped thousands of women lose weight, get a flatter stomach and improve all kinds of biomarkers. Click here to learn more about this eating style.

2. Probiotics, Gut Health and Bloating in Menopause

Spoiler alert: simply taking a probiotic supplement without also changing your diet probably isn’t enough to significantly affect your gut health. Your gut is a complex colony of trillions of bacteria, and those bacteria need real diversity in the types of plant foods you eat, including prebiotic fibers (like those found in oats, spirulina, and maca powder) to thrive.

Vegetables, and many different kinds, can contribute to the diversity of your gut microbiome. Microbiome diversity is associated with positive health outcomes across the board. (7)

My Mighty Maca® Plus drink mix combines dozens of different plants to make it easy to contribute to the diversity of your gut. It’s packed with fiber, prebiotics, and good hormone balancing to facilitate the development of your gut health – which makes buttoning your pants that much easier.

3. Drink more water

It may seem counterintuitive, but when you drink more water, you will retain less water. So drink until your urine is almost clear.

Drinking more water can also help you boost your metabolism and lose weight. Some research shows that a relatively modest amount of water can increase your metabolic rate by 30%. (8)

4. Exercise and move your body

Regular excercise it can likely help improve your gut microbiome and reduce bloating. One study showed that moderate-intensity exercise for 8 weeks improved gut microbiota. (9)

Even light activities such as walking can be beneficial in relieving bloating. (10)

Exercise has been shown to help relieve gas, a hallmark symptom of bloating, as well. (11)

5. Manage your stress levels

There is no doubt that stress can affect digestive health. If you’ve ever had to run to the bathroom because you were nervous about something, you know exactly what I’m talking about.

Incorporating mindfulness or meditation practices into your daily routine can significantly reduce stress levels. These techniques help focus on the present moment and help calm the mind.

And don’t forget to make time for people and hobbies you love. Taking time for self-care and connecting with loved ones increases the hormone oxytocin in your body, which is a soothing and powerful force.

6. Cut the carbonation

Carbonated drinks like soda can contribute to the menopausal bloating problem. If you suffer from bloating and regularly drink fizzy drinks, try cutting them out and see how it affects your bloating and gut health.

It’s also important to note that artificial sweeteners, such as those found in many diet sodas, can also wreak havoc on your gut health. (12) This is yet another reason to keep your consumption to a minimum.

7. Try natural remedies

Sometimes, the simplest remedies are the best. Herbal teas like peppermint and ginger are reputed to calm digestion and help with bloating. (13,14) And there is nothing more soothing than a nice cup of tea.

Another of my favorite helpers for gut health and bloating is mine Mighty Maca® Plus drink mix. Just one tiny scoop contains dozens of different kinds of fruits, vegetables, and fiber to help get your gut microbiome in tip-top shape. Watch it here and see why women are upset about how it makes them feel.

Menopause and Bloating: Key Takeaways

While bloating and digestive discomfort may be part of the menopause story now, it doesn’t always have to be.

I hope you’ve gotten plenty of ideas here to help you get started optimizing your gut health and tackle your bloat in the process. You deserve to feel sexy and confident throughout your menopause journey, girlfriend.

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