Prevention solutions and treatments for bloating during menopause

Menopause is a significant transitional period in a woman's life, marked by the cessation of menstruation and the end of fertility. This natural process is accompanied by a whole host of physical and emotional changes, among which bloating stands out as a particularly common and uncomfortable symptom. Why, then, do so many women experience this feeling of bloating during menopause? In this article, we'll give you all the answers to your questions and, above all, all the solutions to relieve bloating during menopause. Enjoy!

👉 We are Gapianne, a unique concept store founded by four women and entirely dedicated to feminine well-being. Our mission is to support all women at every key moment of their lives, offering expert advice, tailored solutions, and natural products for all issues related to intimacy.

Why do we have swollen bellies during menopause?

Why do so many women experience this bloating sensation during menopause? The answer is complex and multifactorial: hormonal imbalance, slow metabolism, insufficient exercise, and poor diet! Let's take a closer look.

Our hormonal balance is disrupted

Whose fault do you think? The famous hormones estrogen and progesterone, of course :)

During perimenopause and menopause, estrogen and progesterone levels drop, causing a whole host of changes in our bodies. These hormones play crucial roles in regulating the menstrual cycle and affecting various bodily functions.

Their reduction creates a real hormonal upheaval and can lead to symptoms such as:

• hot flashes,
• sleep disorders,
• mood swings,
• vaginal dryness,
• water retention
• and of course, digestive system disturbances such as bloating.

But don't panic, these changes reflect the body's adaptation to these new hormonal levels.

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Our metabolism is slowed down

And if that weren't enough, our metabolism adds another layer! In fact, as we age, our metabolism—the process by which our bodies convert what we eat and drink into energy—naturally begins to slow down. This phenomenon is exacerbated by the drop in estrogen levels during menopause.

So a slower metabolism means the body uses calories less efficiently, which can lead to weight gain and, in turn, a bloated belly .

Additionally, this slowdown can affect how quickly our bodies digest food, which again contributes to feelings of heaviness and bloating .

We have bad eating habits

Even before menopause, eating habits play a significant role in the feeling of bloating. So, imagine what it's like during menopause?

Eating a high intake of processed foods high in salt, simple sugars, or fats can worsen bloating symptoms. Likewise, certain foods that cause gas or are difficult to digest, such as legumes, certain cruciferous vegetables, and carbonated beverages, can contribute to the problem. Alcohol and caffeine can also upset the digestive system, leading to a feeling of bloating.

So all of this is to be avoided!

We do little physical activity

It won't surprise you to hear that regular physical activity is essential for maintaining good overall health. It can especially help manage menopausal symptoms, including bloating.

Getting some exercise helps boost your metabolism and promotes healthy bowel movements, which can help reduce bloating. Additionally, physical activity helps control weight, reducing pressure on your abdomen and reducing the likelihood of feeling bloated.

And unfortunately, as we age, we tend to become less active, which can make feelings of bloating worse.

Do we all experience bloating during perimenopause and menopause?

No, not all menopausal women experience bloating. So you might not experience it.

It's important to emphasize that every woman experiences menopause differently, and symptoms can vary greatly from person to person. For example, some menopausal symptoms, such as hot flashes, intense fatigue , sleep disturbances , hormonal acne, breast pain , and mood swings, are quite common, but that doesn't mean all women experience them.

6 tips to prevent bloating

Menopause brings its share of discomforts, including that unpleasant feeling of a swollen and bloated stomach. Fortunately, many natural remedies are available to prevent digestive problems during menopause. For this, we recommend a naturopathic approach to relieve your menopause symptoms . Here are 6 practical tips to try!

Eat slowly and chew your food well.

Taking the time to eat slowly and chew your food thoroughly aids digestion and helps reduce air intake, which is one of the main causes of bloating. By adopting this simple habit, you will promote better nutrient absorption and limit gas formation in the stomach.

Eat well

Eating well means adopting a balanced diet, but that's not all! Avoid eating late at night, as this can overload your digestive system when it's least active. Incorporate enough fiber into your diet to promote good bowel movements , but do so gradually to allow your body to adjust. Also avoid foods known to increase bloating, such as legumes, certain cruciferous vegetables, dairy products high in lactose, certain types of bread, and foods that are very fatty or very sugary.

Drink enough water

We often forget that proper hydration is important to avoid bloating. Water aids digestion and keeps intestinal transit functioning properly. This helps prevent constipation, which can cause bloating or a "bloated stomach." Try to drink at least 8 glasses of water a day, avoiding drinking large amounts of water with meals to avoid diluting gastric juices and hindering digestion.

Stop soft drinks and chewing gum

This is something to banish from your routine! Carbonated drinks and chewing gum can greatly increase air intake, and therefore, bloating.

Practice regular physical activity

As mentioned earlier, regular exercise stimulates the digestive system and helps prevent constipation and bloating. Engaging in physical activity, even moderate exercise like walking, yoga, or cycling, can really improve your digestive well-being. Ready? Go!

Manage your stress

Stress can also have a negative impact on your digestive system and contribute to a bloated stomach. That's right! When we're stressed, our bodies go on high alert, which can reduce the production of gastric juices necessary for proper digestion. Additionally, stress can promote shallow breathing, which increases air intake and, consequently, bloating. So, learn to relax and take care of yourself.

What natural treatments can stop bloating?

There are several natural treatments that can help relieve a bloated belly during menopause. Whether you need immediate or long-term relief, we have the solution for you!

Treatment with immediate effect

Activated charcoal

For immediate relief from bloating, activated charcoal is an effective option. Thanks to its ability to absorb gas in the digestive system, it can quickly reduce the feeling of bloating. However, its use should be occasional.

Long-term treatment

Infusions and herbal teas

Treating menopause symptoms with plants ? We approve! Infusions and herbal teas are a gentle, natural, and, above all, effective way to manage digestive problems over the long term. They help improve intestinal transit and reduce gas formation.

🌈Gapianne's favorite product:

Some infusions are specially designed for digestive comfort during menopause, like Bodhea Menopause Well-Being Infusion , which we particularly love. It combines three super plants: sage, chamomile, and lemon balm, known for their many benefits for women's health.

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Probiotics

Probiotics are critically important in maintaining a healthy gut flora. Having a healthy flora is essential for proper digestion and reducing bloating. They aid digestion, reduce gas production, strengthen the intestinal barrier, balance gut flora, support the immune system, and help prevent diarrhea. Incorporating probiotics into your diet can therefore be an effective strategy for improving digestive health and reducing bloating during menopause.

🌈Gapianne's favorite product:

At Gapianne and based on customer feedback, we fell in love with the probiotic treatment: intimate and intestinal flora from Miyé . This probiotic complex was designed specifically for women prone to intimate and/or digestive discomfort. With a 1-month treatment of 2 capsules per day, you will finally feel relieved of your discomfort.

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