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How To Control Bloating During Menopause

Treatment And Prevention Of Bloating

Bloating after eating during menopause

You can reduce bloating by making various lifestyle adjustments. These changes in behavior may also help you prevent bloating from occurring.

  • Change your diet: Avoid foods that cause bloating. These include fatty foods, vegetables known to cause extra gas, and dairy products. Also, skip overly processed foods, which have high levels of sugar and salt.
  • Exercise more frequently: Try to work out several times a week, and keep your activity varied from cardiovascular exercises to strength-building ones.
  • Skip chewing gum and carbonated beverages: These can fill up your stomach with air, leaving you with a bloated abdomen.
  • Avoid smoking and alcohol: These can increase bloating.
  • Drink plenty of water: You may experience bloating if you dont stay hydrated enough.

There are other ways to prevent and treat bloating that involve over-the-counter and prescription medications:

Restriction Of Processed Foods

Most ready-to-eat products contain high amounts of salt and sugar, as well as a significant number of food additives . All of the above often play a decisive role in the appearance and / or worsening of bloating in the abdomen.;

The more you consume unprocessed foods , the more it helps the general state of health and it contributes to the better functioning of the gastrointestinal tract.

Preventing Weight Gain After Menopause

Stick to the basics to avoid menopausal weight gain :

  • Get more exercise. Aerobic activity is excellent for keeping weight healthy. Strength training will help you build muscle which prompts your body to burn calories more efficiently.
  • Build muscle. Aerobic activity can help you shed excess pounds and maintain a healthy weight. Strength training counts, too. As you gain muscle, your body burns calories more efficiently which makes it easier to control your weight.
  • Eat smaller portions. To keep weight gain at bay, eat about 200 fewer calories daily.
  • Eat healthier. Fruits, vegetables, whole grains, and lean protein are important. No more fried food!
  • Eat the right proteins. Fish, chicken, legumes, nuts and soy are healthy protein sources. Use olive oil instead of butter, margarine or shortening.
  • Remove sweets.;This includes sugar-sweetened soft drinks, juices, energy drinks, flavored waters, and sweetened coffee tea. Avoid artificially sweetened beverages as well.
  • Steer clear of excess sugar pies, cookies, cakes, doughnuts, ice cream and candy.
  • Drink less alcohol as they add excess calories, so you gain weight easily.

Its all about permanent lifestyle changes that keep you active, slim and healthy. Youll enjoy life a lot more.

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Time Meals And Snack Right To Counter Mindless Eating

Its not just;what;you eat when you are following a mid-life diet that matters, but also;when;you eat. Midnight ice cream binges and potato chip raids, for example, are generally bad ideas and would be a poor choice even during the light of day. But the general message on food timing is clear: Dont eat too much too late, Peeke says. Eating later in the evening is murder for trying to keep weight off.

Another way to keep snacking calories in check is to avoid mindlessly nibbling throughout the day or falling into the dreaded afternoon snack trap. What a menopausal woman does from 3 p.m. on every day can determine how big her belly is. Thats when most women tend to overeat and oversnack.

To help rein in your snacking, Peeke says to start paying attention to your circadian rhythm. Eat during a window of 8 to 12 hours a day, and then dont eat for the rest of the time. Experts find this imperative to take care of weight at any age, but especially during menopause, she says.

Natural Ways To Reduce Symptoms Of Menopause

Bloating: symptoms, causes and remedies  Colette

Menopause begins in the late 40s or early 50s for most women. It usually lasts for a few years.

During this time, at least two-thirds of women experience symptoms of menopause (

1 ).

In addition, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes (

Here is a list of 11 natural ways to reduce the symptoms of menopause.

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An Introduction To Bloating And Menopause

Bloating is one of the most frequently experienced menopause symptoms. Although it can affect any menopausal woman, it is most common among those who have experienced the symptom when suffering from PMS .

Bloating is characterised by a feeling of tightness in the abdominal area. It can last from a couple of hours to several days. You may also experience increased levels of wind or flatulence.

Bloating can also be a side effect of HRT. If this side-effect is severe enough you may want to consider alternatives to HRT.;

What Else Could Cause The Gas

Gas can be caused by other health concerns, so be sure to talk with a doc if the development of gas is sudden, painful, extreme, comes with weight loss, diarrhea or constipation, and/or is disrupting your life.

Other possible causes include

SIBO. A too-high concentration of bacteria in the small intestine can be the underlying cause for many digestive issues. A breath test can help you determine if this is causing your digestive issues.

IBS. Irritable bowel syndrome refers to a group of symptoms that generally cause abdominal pain and changes in bowel movements.

GERD or gastroesophageal reflux disease is a condition in which the stomach contents flow backward up the esophagus. Celiac disease is an autoimmune disorder in which the presence of gluten causes the body to attack its own small intestine. Subsequent damage to the villi, the lining of the small intestine, can keep nutrients from being absorbed correctly.

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Consumption Of Small Portions Of Food

Smaller portions of food burden the body less during the process of digestion and are especially suitable during the menopausal period, when the metabolism and digestive function are not as efficient as in previous years.

In addition, it is recommended to avoid the consumption of alcoholic beverages, as well as to stop / limit smoking that leads to ingestion of air. Finally, it is recommended to maintain or adopt a daily routine that includes regular physical activity, which helps with digestive function and reduces fluid retention.

In conclusion, bloating is a condition that causes mild to severe discomfort and occurs quite often in women during menopause. It can be triggered by one or more reasons and is treated depending on the cause / causes. In many cases, changes in lifestyle and, in particular, in diet can significantly reduce the occurrence of bloating in the abdomen .

It is worth noting that every woman needs an individualized health plan to manage the symptoms of menopause. This plan should be designed in collaboration with the appropriate health scientists and involve key aspects of daily life, such as diet, physical activity and the avoidance of harmful habits .

At Vita4you.gr you will find supplements with potassium to balance body fluids!

References

Get Your Lymphatic System Moving

Menopause Bloating | Reduce & Eliminate Bloating FAST!

The other thing that can happen too is a sluggish lymphatic system. Now, your lymphatic system is a bit like the blood circulation but it doesn’t have a pump. It doesn’t have the heart to pump water and fluid round the body. So if you sit for a long time, or if you stand for a long time, the lymphatic system basically shuts down and that especially can cause water retention round the ankles.;

Now, if you’re anything like me, I do spend quite a lot of time sitting at my desk when I’m in the office and it can be very difficult to move. So I’ve now bought myself a little timer, set it for an hour, and after every hour when it beeps, I get up, and I do a quick run round the building. I’m on the first floor, so I can do a really brisk walk.;

I run down the stairs. I walk all the way round the bottom and then run back up the stairs again. And that’s sometimes just enough to get your lymphatic system working again. If you can’t get away from your desk, or you really can’t do any quick form of exercise, then even just pumping your legs up and down for a little while and rotating your ankles, will get things moving too.;

So it’s really important, if you’re suffering from water retention to get some kind of exercise in on a daily basis if you can.

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More About How To Reverse Insulin Resistance

Insulin resistance symptoms can be confusing, but there are many ways to reverse it. Dr. Christiane Northrup, a hormone expert suggests having your fasting insulin and cholesterol levels checked. You can also measure your hip-to-waist ratio or do a skin test. A skin condition called acanthosis nigricans is associated with insulin resistance.

Testing your hormones will also help you find out the root cause of your insulin resistance. There are many self-test kits that will help you check the levels of your cortisol, insulin, estrogen, progesterone, thyroid hormones and more. Read more about them in our article menopause tests.

When your body is in balance, your metabolic pathways work perfectly. Your body makes insulin when it needs to, slows down insulin when youre starving and reduces your stored sugar when you have plenty.

But with modern life, exposure to long-term stress and our appetite for feasts and food, insulin resistance has become an all too common condition. But the good news is, insulin resistance is not a permanent condition, and we can feel better again!

Insulin resistance can be a tricky subject, share this article on , and to debug confusion!

References:

Menopause Belly Bloat: Why It Happens

As you progress through perimenopause;into full menopause, you may;find that episodes of bloating seem to occur more frequently and spontaneously. The cause of this is that your sex hormones,;primarily;estrogen;and progesterone,;are;in constant flux during this time.;This matters;because;estrogen;is;often associated with water retention;in the body, which can cause bloating.2

During perimenopause, production of estrogen from our ovaries becomes erratic, so when it spikes, it can cause episodes of bloating. While both estrogen and progesterone production are;declining at this time, estrogen tends to decline at a slower rate, often causing estrogen dominance.3 Since the amount of estrogen in our bodies can become more pronounced during perimenopause and menopause, the chances that we experience bloating may increase.

Increased;estrogen;in our systems tends;to attract more;water to hang around;as well,;contributing to that all too familiar feeling of fullness and bloat.4 This not only has the potential to add;a few pounds onto;the scale;due to water retention, but the excess retained water;in our body can;also;contribute;to;belly bloat.;

Learn more about hormone-free SerenolTM, which can reduce some water retention commonly experienced during perimenopause. *

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Eat A Healthy And Balanced Diet With Plenty Of Leafy Greens

Pick healthy alternatives that Ive mentioned above!

If you feel hungry in between meals, consume more healthy fats with your diet like avocado, olive oil, salmon, ghee, coconut oil, nuts, seeds and MCT oil.

Instead of reaching for a glass of wine, drink a big glass of water with apple cider vinegar. Wine gives you an attached feeling. If you want to relax and unwind do a little stretching or yoga to get the same feeling.

Stress can make you crave for sweets and carbs. Dont fight the feeling, instead, snack on fruits like watermelon, avocado, citrus fruits and berries. They have less sugar content, but theyll still leave you satisfied.

Add cinnamon, clove, cardamom and coriander to your meals. They help kill candida that ups cravings and they also keep your gut healthy!

Use more citrus essential oils every day. These essential oils work on your brain to stop cravings, plus they also detoxify your lymphatic system from toxins which may be causing your cravings!

Have more bone broth! Its good to take 2 to 3 servings every day in between meals. Its rich in amino acids, glycine, electrolytes and collagen.

Take Ashwagandha. Some experts call it the best craving buster because it stops stress-related carb cravings and overeating. Its one of the best long-term foods to stop cravings.

Incorporate chia seeds in your diet. They are called the runners food because they can sustain you with energy, are rich in fiber and plant-based omega 3s.

Shrink Belly Fat With Tai Chi Or Quigong

As unpleasant as bloating is, it is very common during ...

Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study,;published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that tai chi health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.

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Eat More Foods That Are High In Phytoestrogens

Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body.

Therefore, they may help balance hormones.

The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal women in these places rarely experience hot flashes.

Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans. However, the phytoestrogen content in foods varies depending on processing methods.

One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure and reduced severity of hot flashes and night sweats among women who were starting to enter menopause .

However, the debate continues over whether soy products are good or bad for you.

Evidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein (

20 ).

Drinking 17 oz of water, 30 minutes before a meal may lead you to consume 13% fewer calories during the meal .

Bottom Line:

Drinking enough water may help prevent weight gain, aid in weight loss and reduce symptoms of dryness.

What Is Menopause Bloat

Menopause bloat is the feeling of pressure and tightness in your belly, which feels and looks a lot like early pregnancy.;The swelling is caused by extra air and fluid in your gastrointestinal tract, says;Medical News Today.

Bloating not only makes us feel uncomfortable, but it also causes temporary weight gain. This leaves us unable to button our pants and desperate to pass gas.

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Chips Junk Food Fast Food And Salty Foods

Nutrient deficiency: Vitamin B12 and Vitamin C

Function: Maintain optimum functioning of your brain and the central nervous system. Vitamin B12 and C are also essential in red blood cell production, immunity and DNA regulation.

What it means: Salty food cravings in menopause are especially common during stress when the hormone adrenalin is released. This hormone triggers the fight or flight response. When this happens, your heart rate and blood pressure shoot up and anxiety sets in. Your reflexes, responses and the body in general also heightens their function. When we are constantly stressed, your body also demands more adrenalin because salt or sodium aids in the creation of this hormone. Unfortunately, when that happens, it also depletes your Vitamin B and C stores rapidly because they get flushed out of your body.

Healthy alternatives: Vitamin B12 rich foods include beef liver, sardines, wild-caught salmon, nutritional yeast and grass-fed beef. Vitamin C-rich foods include guava, kiwi, leafy greens, orange, berries, papaya, mango, broccoli, kale and Brussels sprouts.

Himalayan sea salt and licorice tea also help with stress and adrenal fatigue.

Dr. Berg explains nutritional yeasts are a complete protein, have most of all the B-vitamins and are loaded with minerals and trace minerals. Get to know more about the benefits of nutritional yeasts here :

Nutrient deficiency: Calcium

What Are The Causes Of Menopause Bloating

5 ways to reduce water retention during menopause

Bloating isnt confined to perimenopause. If you no longer have periods, you very well may be suffering with actual menopause bloating.

Before we can begin to identify the best natural remedies for your menopause water retention, we first must examine what causes it in the first place. First off, bloating often serves as a sign that the end of your menstrual cycle is on the horizon but not yet arrived. Known as perimenopause, you will still experience periods. However, this symptom is a good sign the change is coming soon.

If you are fortunate enough to get a heads-up, there are several things you can do to get ready for the real deal. These include:

  • Add plenty of calcium in your diet.
  • Avoid caffeine and alcohol.
  • Ensure you get plenty of sleep.
  • Dont skimp out on exercise, especially weight bearing activities.

Bloating isnt confined to perimenopause. If you no longer have periods, you very well may be suffering with actual menopause bloating. Regardless of which stage youre in, the cause for this symptom lies in the fact that your body is prompted to produce higher levels of estrogen during this time. Estrogen is known to signal the body to retain water, thus resulting in bloating.

Another common cause lies in the gastrointestinal tract. Changes in your body may cause you to have excess gas. Some of these include:

  • Changes in your diet
  • Health issues
  • Excess swallowing of air

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