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How Do You Decrease Water Retention In A Menopausal Woman

You’re Showing Symptoms Of Menopause

5 ways to reduce water retention during menopause

Hormone levels fluctuate dramatically around the time of the peri-menopause, making fluid retention more likely and more frequent, says Lang.

Youre even more susceptible if you experienced water retention or other PMS symptoms when you were younger.

Should I visit my doctor for this water retention?

If youre showing other menopause symptoms, then its worth getting yourself checked out as there are treatments available. If it turns out youre experiencing monster PMS symptoms, this might help.

Why Am I Bloating During Menopause

Bloating is different from weight gain, though many people mistake the two. The way to tell the difference is bloating often causes sudden changes or fluctuations. For example, you may notice differences throughout the day or after meals. Weight gain generally doesnt cause such quick changes and usually requires diet and exercise to change. There are many things that can cause bloating. For instance, many people bloat from eating or drinking too quickly, chewing gum, or taking certain medications. Additionally, bloating is common for those with gastrointestinal disorders and food intolerances.

However, hormone changes can also cause bloating. This is especially true during perimenopause when your hormone levels begin to fluctuate and often become imbalanced. However, even after menopause, low hormone levels can lead to bloating. Fortunately, hormone imbalance treatment can help keep your hormone levels in healthy ranges and may assist with symptoms like bloating and hot flashes.

Lower Your Salt Intake

When you have too much sodium in your body, thats when you hold on to fluid retention, Sepel says. So the first point of action is to reduce your salt intake. Instead of adding table salt to your food, she recommends using different herbs and spices to add flavor instead. Cutting back on processed and packaged foods will help too, since those are often loaded with sodium.

Also Check: Is Dizziness A Symptom Of Menopause

What You Can Do About Menopause Weight Gain: Losing Weight During Menopause

Reducing your waistline can be super tricky at any time in your life, let alone during the menopause. So can you avoid, curtail or reverse menopausal weight gain? According to experts, the answer is a resounding âyes’.

Most women need about 200 fewer calories a day in their fifties than they did in their thirties and forties. Pick more filling, nutritious foods and eat smaller, more frequent meals to keep your metabolism revved up and your blood sugar stable.

Try to eat a small meal or snack including protein and complex carbohydrates every 3-4 hours, limiting alcohol and sugar.

Staying active is also key. The waistlines of those who do just 10 minutes of aerobic activity a day are, on average, 6 inches narrower than the waistlines of those who do no exercise at all.

Want to age-proof your figure? Try to reduce the amount of time you spend sitting down and combine aerobic activities like walking and swimming with strength-training exercise. Remember, the more lean muscle you have, the more calories your body will burn at rest.

Take Care When Travelling

9 ways that can help you reduce menopausal belly fat

Long periods of sitting can cause swelling in the abdomen, ankles and legs and is a particular problem on flights where changes in pressure can add to the problem. Make sure you take regular breaks when driving long distances and if you are flying long-haul, use the space available to stretch your legs.

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Eat More Fruits And Vegetables

A diet high in fruits and vegetables can help limit inflammation, adding valuable nutrition as well as helping you battle back against swelling and bloating caused by water retention. Pick options that have high water content for the most benefit, which include things like leafy greens, berries, apples and citrus fruit.

How To Get Rid Of The Menopausal Belly Bloat

A number of factors can cause bloating during menopause. You may be bloated because of dietary issues — such as consuming too much salt or eating your food too quickly — or because of other potentially more serious issues. Once you’ve checked with your doctor to rule out any medical causes, you can take steps to help minimize any diet-related belly bloat.

Read Also: Will My Marriage Survive Menopause

It’s Almost Your Period

Water retention in the time leading up to your period is super normal. Many women will notice water retention in the two weeks leading up to their period, says registered nutritional therapist Kym Lang. Youve those pesky hormones oestrogen and progesterone to thank for that.

Their changing levels, around the time of ovulation, control how much water your body retains, Lang says.

Not sure where to begin? Opt for a starter pack, which contains a combination of every pad you could possibly need to navigate your cycle.

You dont need an expert to tell you that everyones hormone levels are different and this is why some of you puff out each month, like clockwork, whereas others might experience a little bit of mild bloating, now and then.

Should I visit my doctor for this water retention?

No. Period-related fluid retention will gradually disperse once your hormone levels change again and you start your period.

Lang suggests reducing your salt intake and supping your magnesium in the run-up to your period to alleviate symptoms, and, when your period starts, drinking plenty of water to support your kidneys and encourage them to flush out more liquid. You could also try these other tips for preventing period weight gain.

Other Drugs Used For Menopausal Symptoms

5 signs youre retaining water & simple ways to reduce water retention

Despite its risks, hormone therapy appears to be the most effective treatment for hot flashes. There are, however, nonhormonal treatments for hot flashes and other menopausal symptoms.


The antidepressants known as selective serotonin-reuptake inhibitors are sometimes used for managing mood changes and hot flashes. A low-dose formulation of paroxetine is approved to treat moderate-to-severe hot flashes associated with menopause. Other SSRIs and similar antidepressant medicines are used “off-label” and may have some benefit too. They include fluoxetine , sertraline , venlafaxine , desvenlafaxine , paroxetine , and escitalopram .


Several small studies have suggested that gabapentin , a drug used for seizures and nerve pain, may relieve hot flashes. This drug is sometimes prescribed “off-label” for treating hot flash symptoms. However, in 2013 the FDA decided against approving gabapentin for this indication because the drug demonstrated only modest benefit. Gabapentin may cause:

  • Drowsiness

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First Of All What Causes Water Retention2

Water retention can be down to a number of different things, most of which are nothing to worry about and easy to identify. The most likely causes are typically:

  • A lack of certain minerals due to a poor diet
  • Too much salt in your diet
  • Long periods of inactivity
  • Hormonal changes due to things like pregnancy or menstruation
  • Itâs also possible for edema to be a symptom of an underlying health issue to do with your kidneys or heart. If you experience sudden water retention and also have other symptoms which are not normal for you, you may want see a doctor right away.

    Herbal Water Retention Tablets For Menopause

    Try taking a traditional herbal remedy for water retention to ease bloating associated with fluid retention.

    HRI Water Balance carries the Traditional Herbal Registration logo which tells you that it has been rigorously assessed by the Medicines and Healthcare products Regulatory Agency , the UKs regulatory body for medicines.

    HRI Water Balance contains a blend of the traditional herbal medicines Dandelion root and leaf and extracts of Buchu and Uva Ursi which have been for centuries to help to manage water retention. You can read more about HRI Water Balance here.

    Be kind to yourself and try to keep active and positive during your menopause.Your body will thank you for it!

    If you are interested in finding out news and information about a natural approach to supporting your health, beauty and wellbeing, why not follow HRI Herbal on Facebook

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    What Are Bloating And Water Retention

    Bloating occurs when a person feels the abdomen to be really tight. Most of the time, this tightness is associated with flatulence of frequent passing of gas. Usually, the bloating period lasts from several minutes to a few days, depending on the management.

    Water retention, on the other hand, is the pooling of water in the body. Instead of letting the water out of our system, the body tends to keep it inside. Normally, water has to pass through the kidneys to be filtered, and water that is not absorbed and used by the body is excreted.

    With water retention, the water remains in other parts of the body and does not pass through the kidneys. This often results in having very concentrated urine, manifested by dark yellow to amber-colored urine.

    Although these two symptoms may sound and work differently, they often come together. In fact, they are highly related and could come from a single cause, especially during menopause.

    Stick To Whole Grains And Greens Stay Hydrated And Exercise

    3 Simple Ways For Women To Reduce Water Retention. â Newsely

    For most of my mother’s life, she was able to keep to a healthy weight with little effort, but perimenopause changed that. She was surprised to see that she was gaining weight.

    My mom wasn’t alone in this. Weight gain during perimenopause is a concern for a lot of women. So I reached out to Dr. Barb Depree, director of the Women’s Midlife Services at Holland Hospital and a member of HealthyWomen’s Women’s Health Advisory Council to find out how to manage this concern.

    “The approach to weight maintenance in the menopause transition doesn’t sound much different than other times, generally speaking,” said DePree, “but the effort required is increased.”

    How perimenopause impacts weight gain

    During perimenopause which typically starts around age 40 your estrogen levels start to fluctuate, so your body starts to look for an estrogen replacement and finds one in fat, which produces estrone, the weakest version of the three types of estrogen, which also include estradiol and estriol.

    “Fat is a source of estrogen,” DePree said. “So the body is very efficient in providing a ‘replacement’ . . . the body deposits fat very readily, especially in the midsection.”

    Food and nutritional supplements can’t replace estradiol, the strongest of the three forms of estrogen. The only way to get it back is with hormone replacement therapy, which comes with some health risks.

    What to eat and why

    The first thing women should do is to take a look at the foods that make up their diet.

    Also Check: How Long Between Periods During Menopause

    You Use A Hormonal Contraception

    It may help keep you regular but chances are that pill your on is also responsible for your monthly bloat. According to Dr Di Cuffa, many contraceptives offer water retention as a side effect how kind of them and it all comes back down to hormones.

    Oestrogen and progesterone affect your bodys ability to excrete water meaning you temporarily gain what is essentially a water weight, says Dr Di Cuffa. That should normalise when your period starts.

    Should I visit my doctor for this water retention?

    No. Its just a bit of a nuisance. And not something to consider coming off the pill for. Fill up on foods containing vitamin B6, which are thought to help reduce water retention a bowl of porridge topped with a banana should get you off to a flying start, says Lang.

    Then when your period strikes, switch to a low-bloat bowl of Bircher muesli, instead.

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    Other Possible Causes Of Higher Estrogen Levels

    • Not enough fibre to help move estrogen through the bowel
    • Alcohol can muck up the amount of estrogen in the body
    • A deficit of the minerals zinc, selenium, iodine and magnesium
    • Vitamin deficiencies: of folate, B6, and B12
    • An under-functioning thyroid: by slowing down eestrogen metabolism
    • An unhealthy microbiome in the digestive system
    • Endocrine disrupting chemicals: pesticides, plasticisers , heavy metal toxicity
    • Birth control pills: as they contain estrogen these can have a significant impact on the levels of estorgen in your body.

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    Hormones And Fluid Retention

    The hormones progesterone and estrogen play a significant role in fluid retention. When estrogen levels are elevated, women tend to retain more water than usual. This is why bloating is common in the days leading up to a womans menstrual cycle more estrogen means more water retention. During menopause, estrogen levels erratically fluctuate and bloating becomes more chronic. Bloating during menopause can really take off if and when estrogen dominance sets in due to hormonal imbalance. Also, progesterone is a natural diuretic, so when progesterone levels are below where they should be, women may also experience fluid retention and bloating.

    Potential Causes Of Water Retention

    How can I reverse weight gain after menopause?
  • Not enough exercise. Break a sweat daily to lose water that way and also increase circulation that will help prevent retention in the first place.
  • Too much sodium. Look at everything. Healthy and non-essential foods both can contain a lot of sodium.
  • Travel. Tied to #4 below, and the pressure in the cabin of a plane or closed space can be a problem.
  • Long periods of sitting and or standing. Your body needs to move for circulation and flush fluids out. After spending 10+ hours driving to my home state, even having exercised in the morning and after drinking hourly to stay hydrated, I have mildly but noticeably swollen ankles by the time I arrive. Even active women arent immune.
  • Over-the-counter meds. Some are worse than others and each of us reacts differently.
  • Nutrition: too few or too many carbohydrates, sugar, and soda/pop each can cause water retention. Artificial sugars too are a culprit.
  • Micronutrient deficiencies .
  • Alcohol
  • Hormone fluctuation: around menstruation, pregnancy, and again during menopause
  • Hormone replacement therapy may contribute
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    Diagnosis Of Fluid Retention

    The underlying cause of the oedema must be found before treatment can begin. Diagnostic tests may include:

    • physical examination
    • medical history
    • detailed questioning about the fluid retention, such as when it started, any factors that worsen the swelling and whether it is constant or intermittent
    • blood tests
    • heart function tests, such as electrocardiogram .

    How Do I Protect Myself Against Fluid Retention

    Generally, good health is the key to eliminating or avoiding fluid retention. We suggest you follow and tick off these strategies as a natural alternative to restore fluid balance in the body:

    NOTE: Severe conditions causing fluid retention and swelling such as lymphedema and kidney or liver disease needs to be addressed by a healthcare professional. Moreover, natural therapies can be a great compliment to assist in reducing swelling and maintaining fluid homeostasis

    Read Also: Relactation After Menopause

    Simple Ways To Reduce Water Retention

    We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

    Water retention occurs when excess fluids build up inside your body.

    It is also known as fluid retention or edema.

    Water retention occurs in the circulatory system or within tissues and cavities. It can cause swelling in the hands, feet, ankles and legs.

    There are several reasons why it happens, many of which are not serious.

    Some women experience water retention during pregnancy or before their monthly period.

    People who are physically inactive, such as when bedridden or sitting through long flights, may also be affected.

    However, water retention can also be a symptom of a severe medical condition like kidney disease or heart failure. If youre experiencing sudden or severe water retention, seek medical attention immediately.

    Yet, in cases where the swelling is mild and there is no underlying health condition, you may be able to reduce water retention with a few simple tricks.

    Here are 6 ways to reduce water retention.

    The Signs And Symptoms Of Estrogen Dominance In Menopause: How To Fix Them

    6 Home Remedies to Treat Fluid Retention Naturally

    Some of the symptoms of estrogen dominance in menopause can be weight gain, fluid retention and mood swings. So, not only do we have to contend with the likelihood that estrogen is on the way out and baggy sweat pants, handheld fans and irrational tantrums are on their way in. If it so happens that estrogen is dominant in our bodies we also have to deal with all the crazy that goes with that. This is why I drink meditate.

    Estrogen dominance. The first time I heard this term I had no idea what it was. I had enough to contend with considering I was in perimenopause, my estrogen was declining and other hormones were doing their own thing leaving me feeling like some brainless alien in my own body.

    Long term if estrogen remains high issues such as fibroids and fibrocystic breasts can result. So lets see what we can do about making sure that doesnt happen.

    Having hormone balance within our bodies is important for both hormonal health and you feeling like youre actually a contributing member of the human race.

    In this article, Ill talk about the main signs and symptoms of estrogen dominance, what causes it, and the changes you can make in your life for better balance.

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    What Causes The Meno

    How tough your fight will be against menopausal weight gain really depends on your body type and overall health.

    Both a slower metabolism and loss of hormones can team up to challenge women after menopause, making it harder to maintain their weight. Most of it is the result of the normal aging process. As we get older, our metabolism naturally slows down, and we often lose muscle mass.

    The loss of hormones also plays a role, often disturbing your sleep and affecting your appetite. Getting less sleep can increase levels of stress hormones, which can be powerful in convincing you to put down that apple and reach for potato chips instead.

    Also, women with chronic illnesses like diabetes are most at risk for mid-life weight gain. The same goes for women with polycystic ovary syndrome or sleep apnea, which can zap your daytime energy. Women who are recovering from hip, knee or foot surgeries that make exercise difficult may also struggle.

    Despite the challenges, you can combat weight gain. Be persistent, which is more important than working for quick results. With a slow, steady approach to diet and exercise, you can incorporate the changes over the long haul as part of a healthier lifestyle.


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