Photo by Karolina Grabowska from Pexels Bloating is a difficult (and annoying) problem that many individuals have, and although it may be caused by a variety of dietary factors, hormones may also play a role, particularly in menopausal women. It's no secret that your body moves and changes throughout time, but why does menopause affect bloating? We feel that determining the main cause is critical, therefore we investigated what precisely menopausal bloat is and what you can do to find relief and rejuvenate comfort in your body.

What causes bloating in the abdomen during menopause?

The two principal female sex hormones are estrogen and progesterone, and their levels change as you approach menopause, which may trigger certain unfavorable effects in your body. "Too little or too much progesterone may certainly cause a woman to feel bloated," says Wendie Trubow, M.D., a functional medicine expert. "Typically, once a woman enters menopause, it is due to a lack of progesterone, thus we suggest evaluating the levels."

These hormonal alterations might have a direct impact on your health. "At first, the decrease and stoppage of ovulation results in a drop of progesterone, followed by variations in estrogen levels and, finally, a reduction of estrogen below the threshold required for menstruation," says holistic OBGYN Eden Fromberg, DO. "By definition, menopause is the cessation of menstruation for a complete year, accompanied by certain hormonal alterations." The body may retain more fluid than normal at this period, resulting in menopausal bloating. As a result, targeting fluid retention in particular might be beneficial in easing these changes inside your body.

Menopause belly bloat remedies

One of the greatest strategies to reduce belly bloat during menopause is to target fluid retention, and there are various approaches you may utilize to do so. Consider the following if you've been experiencing menopausal tummy bloat:

1. Consuming lots of water

If your body is retaining water, it may be an indication that you need to drink more, not less. "Adequate fluid intake is crucial, and reducing fluid consumption does not address fluid retention," says Fromberg. "Restricting fluids, in fact, decreases regularity, which is another factor to bloating."

2. Incorporating a mindful eating strategy

As previously said, your diet has a significant influence on bloating, even outside of menopause, so keeping track of trigger foods might be beneficial. "Bloating may be caused by processed foods, cold foods, gas-producing foods, greasy meals, gluten, and foods containing sugar, sweets, and refined carbs," says Fromberg. "The gut microbiome is made up of immune-sensitive organisms that line our small and large intestines, and these vital microorganisms are particularly sensitive to sugar, sweets, and processed carbs."

Cut down on sweets and processed snack foods and replace them with probiotic-rich items like live culture yogurt, fermented foods like kimchi, and even sauerkraut.

3. Consuming a probiotic

Aside from eating probiotic-rich foods, taking a tailored supplement is another way to provide your stomach with what it requires.

4. Stress management

Of course, stress may contribute to bloating, and controlling emotions of overload in your daily life will have an impact on your general health. "The ovaries get their blood and nerve supply from the adrenal glands, and these endocrine organs are both hormonally and physically sensitive to each other's activities," explains Fromberg, explaining how stress and menopause are linked. "With the start of menopause, the adrenals may become more stress sensitive due to the ovaries' lack of support."

Regular exercise, healthy sleep, breathwork, and giving yourself time to relax and recuperate are all fantastic ways to relieve stress and promote your general well-being.

When to consult a doctor

While occasional bloating is typical, if it isn't responding to healthy lifestyle changes, Fromberg advises consulting with a health care expert to determine if there is a better course of treatment.

The main point

Menopause is already a significant shift in your body, so it's reasonable to be annoyed by newly appearing bloat. However, being aware of your gut health may help you feel more at ease in your body and improve general well-being. It's vital to remember that treating your health holistically is the greatest way to feel wonderful.