HOW TO STOP MENOPAUSE BLOATING

Drink lots of water

Though this may sound contradictory, if you’re bloated with water retention, upping your water intake will help to balance your system and flush out the excess fluids. Water also reduces the chance of constipation which can trigger bloating. You want to make sure you are hydrated because your gastrointestinal tract needs water to function effectively

Regular exercise

Being physically active can ease your bloating discomfort. Studies suggest that mild physical activity prevents gas retention because movement helps in clearing the intestines. If you’re new to regular exercise, start slowly, and build up gradually. Try low-intensity movements like yoga, walking, jogging, hiking, or any mild exercise whenever you feel bloated

Limit salt intake

Be mindful of the foods you eat to avoid overconsumption of salts. Most table salts contain sodium and chloride, and too much salt in your diet will lead to water retention

Find your triggers

Keeping a food diary will help you isolate which foods or drinks are causing you discomfort so you can make a decision whether or not that fizzy drink is worth it. Common triggers include beans, onion, garlic, spicy foods, carbonated drinks and caffeine. When you have an idea which foods affect you, try eliminating them from your diet and see if it makes a difference

Take probiotics

Up your intake of probiotics like yoghurt, kimchi, kefir, and sauerkraut. Probiotics are essentially good bacteria that keep our digestive system healthy

Massage your abdomen

Abdominal massage has been a long-time treatment for constipation. It decreases the severity of gastrointestinal symptoms and aids bowel movements to prevent gas and bloating. To give yourself an abdominal massage, lie on your back and gently massage your stomach. Massage both clockwise and anticlockwise. Apply a little pressure on the areas you feel any pain

Eat slowly

Try not to rush through your meals. Eat mindfully, being aware of every bite and focusing on the sight, sound, smell, taste, and how the food makes you feel. Eat smaller portions, take small bites, and chew slowly. Remove all distractions, and focus solely on your meal

Diuretics

If bloating is caused by water retention, talk to your doctor about treatment. They may suggest diuretics, which are pills created to help your kidneys release water and salt

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Can HRT help?

Sometimes the best relief for menopause bloating is HRT, which can balance your oestrogen and progesterone levels. However, bloating alone is not usually a reason to start HRT, and your doctor will want to fully explore any underlying causes for your symptoms in the first instance. For this reason it’s important to discuss your symptoms with them.

It’s also important to note that bloating can actually be a side effect of HRT, particularly oestrogens. This tends to settle after a few months, but you should see your doctor if it persists, is severe or associated with any other new symptoms.